How to Deal With Work Burnout

How to Deal With Work BurnoutHow to Deal With Work BurnoutEven if you havent put a label on it, chances are you will experience work burnout more than once in your career. In our current era of constant connectivity, the prevalence of feeling overextended and stressed out seems like the new normal for many of us.But if youre feeling under pressure on the job, how do you know if this is just a passing phase or something more serious? Burnout is defined as exhaustion of physical or emotional strength or motivation, usually as a result of prolonged stress or frustration. How it manifests - and how it feels - can impact each of us in different ways. Let it fester and you risk it building to the point where you feel defeated and isolated, especially if youre facing what may appear to be an insurmountable workload.If youre experiencing work burnout, here are some tips that will helpDont ignore work burnoutPretending you dont have an issue wont make the problem go away - its more likely to make things worse. When youre suffering from work burnout, its tough to find the energy to put into finding a solution. On top of that, its common to feel that the causes of your burnout are beyond your control. To prevent the symptoms from escalating, make a commitment to recognizing them. Warning signs include a negative attitude or apathy toward your work, constant exhaustion, anxiety, insomnia, and feelings of ineffectiveness.Give yourself a breakThis can feel counterproductive. If youre super busy, the prospect of taking time out feels like it will only set you back. Dont fall into that trap. When youre experiencing work burnout, its more important than ever to take breaks to reflect and recharge.Go for a walk or do an activity you enjoy. If you tend to work into the night, leave your desk a little earlier and do something else. In my experience, Ive found that its next to impossible to produce your best work when you are tired, stressed or demotivated. When I feel overwhelm ed and mentally exhausted the last thing I want to do is exercise, but ironically thats the thing that always helps me pull through it. Throwing on my running shoes, even when I really dont want to, is the best way to shift my mindset.Taking a break also gives you time to ponder whats fueling the work burnout. Ask yourself if its potentially a fleeting issue linked only to a new project or recent change at work - or is it something thats been brewing for a long time?SEARCH OUR JOB OPENINGSAssess your personal and professional prioritiesOver time, our priorities can shift. How you balanced life in the past might no longer be beneficial or feasible. List your top personal and professional priorities, then examine how your current career path lines up with them. This makes it easier to identify what you want to pursue and what you want to change. It can also help refine how you work, making the process more rewarding and effective.Ask for helpAsking for help and admitting youre strugg ling can seem scary, but dont be afraid to do it. If you feel that the culture of where you work is directly impacting your well-being, seek help or input from outside of that sphere. Commiserating with others who have been through what youre dealing with can be cathartic and motivating. Someone with an objective, outsiders viewpoint can help you determine whether the problem is you or the job.Start with the small stuffWishing for something to be different is leid the same as taking action. So jot down some concrete short-term changes you could make quickly to address your work burnout and the steps that would be required to accomplish them. Then get to it.Reconfiguring old habits takes great effort. Improvements may not be noticeable immediately, but slowly moving in the right direction builds momentum. For example, if you set a goal to leave the office earlier to get more exercise or explore mindfulness, hold yourself accountable to actually hit the gym or have a brief meditation session when you get home.Get more sleepIm with Arianna Huffington, author of The Sleep Revolution, on this one. Getting more sleep is essential, as its the gateway to increased productivity, happiness and smarter decision making. Cultivating a solid sleep schedule isnt as simple as it should be, but its an investment that pays dividends. Manage expectationsWork burnout is tough. And its a feeling thats often paired with a deep-seated fear that you arent meeting your bosss, clients or teams expectations. Even worse, we are often secretly afraid were not meeting our own (often unrealistic) expectations. You may need to reassess the amount of pressure youre putting on yourself. Life is short, but it doesnt mean your career needs to be a race to the finish. Slow down, consider whether youre too hard on yourself, and find the pace and way of working thats best for you.Octavia Goredema is the founder and editor of Twenty Ten Talent, a career resource for talented young black women. Find her on Twitter at OctaviaGoredema. Tags