How To Recover From Feeling Burnout at Work

April 4, 2023

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Are you mentally and physically tired?

You might be getting burned out. It’s easy to get into, and it can be hard to get out of.

Burnout is a type of extreme, long-term anxiety that can show up in several unhealthy ways. More and more people are getting burned out, especially in the last few years.

When you feel burned out, it can be hard to get back on track. But you need to reset your mind and body before the long-term effects get worse.

When your mind and body feel stressed out for a long time, your health and well-being as a whole suffer.

Here are some ways to get over stress and start feeling like yourself again.

How to recover from job burnout?

It’s important to get over job burnout because it improves your general health, makes you more productive and better at your job, makes your work relationships better, and makes you happier with your career. Burnout can hurt your physical and mental health, which can have an effect on both your job and your personal life. 

By taking these 18 steps to get over burnout, you can get your focus, energy, and drive back. This can help you have a more fulfilling and satisfying work life.

1. Take a break 

One of the most effective ways to recover from job burnout is to take a break from work. This could be a short-term break, such as a vacation, or a more extended leave of absence. This can help you recharge and refocus.

2. Re-evaluate your workload 

Burnout can be caused by an overwhelming workload. Consider speaking with your supervisor or manager to see if there are ways to redistribute your workload, prioritize tasks, or delegate responsibilities.

3. Practice self-care 

Engage in activities that help you relax and de-stress, such as meditation, exercise, or hobbies. Make sure you’re getting enough sleep, eating a healthy diet, and taking care of your physical and emotional well-being.

Read more about: 25 Simple Self-Care Ideas to do At-Home

4. Seek support 

Don’t be afraid to talk to colleagues, friends, or a mental health professional about your burnout. Seeking support can help you feel less alone and provide guidance and resources to help you recover.

5. Set boundaries 

Establishing boundaries can help you avoid burnout in the future. This could mean setting limits on your work hours, saying no to additional responsibilities, or taking regular breaks throughout the day.

Read more about: 5 Reasons to Start Saying No & Stop Feeling Guilty

6. Identify the root cause 

Try to identify the root cause of your burnout. Is it a toxic work environment, lack of support from colleagues, or feeling undervalued in your job? Once you have identified the root cause, you can take steps to address it.

7. Practice mindfulness 

Mindfulness can help you become more aware of your thoughts and feelings, which can be helpful in managing burnout. You can practice mindfulness through meditation, yoga, or simply taking a few deep breaths throughout the day.

Read more about: How to Meditate Mindfully to Relieve Stress

8. Take small steps 

It’s important to take small steps towards recovery rather than trying to do everything at once. For example, you can start by setting aside a few minutes each day to engage in self-care or delegating one task to a colleague.

9. Explore new opportunities 

Sometimes burnout is a sign that it’s time to explore new opportunities, either within your current organization or elsewhere. Consider what you are passionate about and what kind of work would make you feel fulfilled and energized.

10. Take a technology break 

Consider disconnecting from technology during non-work hours. Constantly checking work emails or messages can lead to burnout and make it difficult to disconnect from work.

Read more about:  Benefits of Taking a Social Media Break

11. Learn new skills 

Taking time to learn new skills can help you feel more engaged and motivated in your work. You can take online courses or attend conferences or workshops to develop new skills.

Read more about: 15 Essential Life Skills the Modern Women Must Learn

12. Practice gratitude 

Focusing on what you are grateful for can help shift your perspective and improve your mood. Consider keeping a gratitude journal or taking a few minutes each day to reflect on what you are thankful for.

13. Find meaning in your work 

Reconnect with the purpose behind your work. Think about the impact you are making and how your work contributes to a greater cause.

14. Take care of your physical health 

Burnout can have physical symptoms, such as headaches, fatigue, and insomnia. Taking care of your physical health by getting enough exercise, eating a healthy diet, and getting regular check-ups can help improve your overall well-being

Read more about: Foods That Help Your Mood: Diet Tips To Improve Your Mental Health

15. Set realistic goals 

Setting realistic and achievable goals can help you feel a sense of accomplishment and reduce feelings of overwhelm. Break down larger goals into smaller, more manageable tasks.

Read more about: 10 Tips to Help You Set Goals and Achieve Them

16. Create a relaxing environment 

Create a relaxing environment at home or work to help you feel more calm and peaceful. You can do this by adding plants, soft lighting, or calming scents.

Read more about: All About Aromatherapy: What Is It & Does It Work?

17. Get organized 

Disorganization can contribute to feelings of overwhelm and burnout. Take time to organize your workspace or create a to-do list to help you stay on top of tasks.

18. Seek professional help 

If your burnout is severe or has lasted for an extended period of time, it may be helpful to seek professional help. A therapist or counselor can help you work through feelings of burnout and develop coping strategies.

What causes job burnout?

Burnout in the workplace can be caused by various factors, some of which are more universal than others. However, there are consistent causes that can be pinpointed for burnout and job stressors.We will look into a lot of possible reasons, such as:

Work overload

When you have too much work to do, or you are constantly facing tight deadlines, it can lead to chronic stress and burnout.

Lack of control

If you feel like you have no control over your work environment, workload, or work processes, it can lead to feelings of helplessness and burnout.

Insufficient rewards

If you feel like your work is not appreciated or valued, or you are not receiving adequate compensation or recognition, it can lead to burnout.

Poor social support

If you feel isolated or unsupported in the workplace, it can lead to burnout.

Workplace culture

If your workplace has a toxic or unsupportive culture, it can lead to chronic stress and burnout.

Personal factors

Certain personal factors, such as perfectionism, high-achieving personality traits, or difficulty setting boundaries between work and personal life, can contribute to the development of burnout.

What is burnout?

Job burnout is a distinct form of work-related stress characterized by physical or mental exhaustion, a lack of motivation, and a loss of sense of self.

Medical professionals do not use the term “burnout” to describe a condition. Some professionals believe that burnout is actually caused by something else, such as melancholy.

Researchers stress that work burnout is influenced by personal factors like personality and family dynamics.

Whatever the root reason, job burnout is never good for your health. Think about the signs of burnout on the work and how to treat it.

Symptoms of Job Burnout?

Burnout in the workplace can affect a person on many levels, including emotionally, mentally, and physically. It’s a widespread problem that impacts people in many different professions. The following are some signs of work burnout:

Feeling exhausted and drained

Exhaustion and drain manifest themselves in various ways, including but not limited to fatigue, inability to sleep, and physical symptoms like headaches, muscular tension, and gastrointestinal issues.

These signs and symptoms may originate from hormonal imbalances, inflammation, and other physiological changes brought on by a prolonged stress reaction in the body.

Lack of motivation

It can be difficult to remain engaged and motivated when you’re feeling burned out because of the cynicism or disconnection you may experience from your work, like not caring, having trouble focusing, and not knowing where to begin or how to end a project. There’s a chance you won’t care about your task, your coworkers, or your customers.

Increased irritability

You may also find that you’re more easily frustrated or annoyed than normal, with a heightened sensitivity to even minor setbacks or challenges.

Burnout can cause greater irritability and anger because of the feelings of being overwhelmed and emotionally drained.

Decreased job performance

You may find it challenging to do your work correctly and efficiently if you are experiencing burnout. It’s also possible that you’ll feel emotionally distant from your work and unmotivated to put forth the effort required to complete tasks. 

Body aches

When the tension at work becomes overwhelming, it can lead to a condition known as burnout, which manifests itself in physical, emotional, and mental exhaustion. Physical signs, such as aches and pains, are just one-way burnouts that can manifest in a person’s life.

Negative self-talk

Negative self-talk can manifest in different ways, such as criticizing yourself for mistakes, doubting your abilities, and feeling like a failure or impostor. These negative thoughts can be a result of the stress and pressure of the job, which can undermine your self-confidence and sense of self-worth.

Recognizing the signs of burnout and taking action to avoid or deal with it are both crucial. This could mean talking to a coworker or therapist for help, reducing your workload, or taking some time off to regroup.

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