“Last year we said, “Things can’t go on like this.” and they didn’t, they got worse.” ~ Will Rogers
Does dragging yourself out of bed require the determination of Rocky Balboa? Do you feel all dried up?
You May Be At Risk For Job Burnout If:
- You feel like nothing you do makes a difference or is appreciated.
- You try to be everything to everybody.
- You work in a service-oriented profession, such as healthcare, law enforcement, or education.
- You are a caretaker for someone who is homebound or terminally ill.
- You feel like you have little or no control over your work.
- Every day is “a bad day”.
- You’re exhausted morning, noon, and night.
- You have become cynical or critical.
- You are having unexplained headaches, backaches, or other chronic physical symptoms.
- You are using drugs, food, or alcohol to feel better or to numb yourself.
- You lack satisfaction from your achievements.
- You are easily agitated with coworkers, customers, or family members.
- You identify too strongly with your work and you neglect your personal life.
- You are feeling depressed and/or having increased anxiety.
- You are not getting enough sleep.
- Lack of sleep will push you over the edge faster than anything.
- You do work that is monotonous or unchallenging.
- You work in a toxic or high-pressure environment.
- You hope and pray the rumors of job layoffs are true.
- Sunday evenings or Monday mornings depress you.
- You’ve stopped caring.
- You call in sick to work and you’re not sick.
- Your friends and family members are voicing concern over you being burned out.
- You have a need to be in control and are reluctant to delegate to others.
- You have a high degree of “Type A” personality.
- You have been withdrawn and isolated from others.
- You lack a good support system.
(If you think you are experiencing burnout, don’t ignore your symptoms.)
16 Things To Consider When You Are Experiencing Burnout:
Assess Your Job Fit
Is your job a poor fit? If you are in a position that doesn’t suit your personality, interests, skills, and/or values it will become increasingly more difficult over time.
Set Boundaries
Do you need to set better boundaries for yourself or others? Perhaps you need to learn to say “no” to requests that force you to overextend your available time & efforts. Saying “no” gives you room to rest and regroup. Saying “no” also allows you to do more of the things that are important to you.
Be Proactive
Don’t let your current demands determine your fate. Strive to solve the problem. Maybe you could ask for new duties or better equipment to help perform the necessary tasks. Don’t embrace the helplessness — take authority over your life.
Check Your Motivation
Are You Climbing Someone Else’s Ladder? Are you striving to get the approval of someone else like your parents or grandparents by fulfilling dreams and expectations that aren’t yours?
Reevaluate Your Goals
Have your goals and values changed? Did you choose your path at a young age before you were fully conscious of your true calling?
Escape Toxicity
Are You Working in a Toxic Environment? If your coworkers and employers are cynical and negative it will take a toll on you. Attempt to bring an enthusiastic spark to the workplace. If this doesn’t work, consider a new place of employment.
Take a Break
Go on a vacation, use up your sick days, or take a temporary leave of absence. Removing yourself from the situation can help recharge your batteries and improve your outlook on things.
Prioritize Self-Care
Focus on things you can control. Get enough sleep and eat right.
Step Away for Lunch
Always take a lunch break, even if it’s just a 10-minute walk around the parking lot.
Beware of the Peter Principle
Are you a victim of The Peter Principle? Some people rise through promotion until they reach their level of incompetence. They function at a less than satisfactory capacity because they don’t have the skills necessary to do the work assigned to them. It is truly a matter of being in over your head.
Identify the Real Issue
You could repeat the problem if you quit one job to seek another without first understanding the problem with your current job.
Seek Meaning in Your Work
Is your job nothing more than a paycheck? If your job is just a paycheck, explore ways to bring purpose into it or seek a better fit.
Mobilize Support
Many people who struggle with burnout have a hard time asking for help. This isn’t the time to be proud; ASK! Consider family, friends, coworkers, or even your Employee Assistance Program (EAP).
Exercise Regularly
Start an exercise program. (As a martial artist, I enjoy the therapeutic value of breaking boards).
Develop or resume a hobby
Choose outlets that have nothing to do with your work.
Take a break each day
Put away your laptop and turn off your cell phone.
“If you want to be successful, it’s just this simple. Know what you are doing. Love what you are doing. And believe in what you are doing.” ~ Will Rogers
Mark Webb is a Licensed Marriage and Family Therapist in private practice at Oakwood Counseling Center in Valdosta. He is the author of How To Be A Great Partner and How To Argueproof Your Relationship. Read more of his articles at www. TheRelationshipSpecialist.com