Burnout – Identifying it and Reducing It

I probably don’t have to tell you what burnout is – it’s usually linked to work-related stress, and leaves us feeling depleted of energy, emotionally exhausted, distracted, negative, and less able to perform and feel accomplishment at our job. Although not the same as depression, the correlation between burnout and depression is very high. We need to take burnout seriously.

If you feel burned out, you might endorse statements like these: I rarely find new and interesting aspects in my work; It happens more and more often that I talk about my work in a negative way; Lately, I tend to think less about my work tasks and do them almost mechanically; Sometimes I feel sickened by my work; After work, I tend to need more time than in the past in order to relax and feel better; and while doing work, I feel emotionally drained.

Research shows that when we reduce burnout and increase well-being at work, the obvious really does happen – a big boost in happiness and productivity. Here are some steps we can all take to tackle burnout:

  • 1. Focus on what interests and animates you at work – and what is soul-crushing. Few of us can choose what we do every day at work. But by gaining clarity on what we enjoy – and what we don’t – we can make better choices and push for assignments we want. Or, perhaps realize this job isn’t for us….
  • 2. Mental health self-care. Small steps, like playing Personal Zen and trying out our positive practices like you are now can have a big positive impact and reduce burnout. Even a few minutes a day makes a difference.
  • 3. Work-life balance. Create as flexible a schedule as possible. Try not to overbook yourself with meetings - Zoom or otherwise - and schedule that day-to-day family and friend time, as well as vacations. Even the act of scheduling relaxation time can relieve stress.
  • 4. Seek out community, whether it’s connecting more with your workmates, friends, or family, or doing outreach programs to benefit others. Social connection is one of the most powerful antidotes to burnout. Loneliness, in contrast, makes it worse.
  • 5. Increase physical activities that you enjoy, whether that means walking, yoga, cycling around town, or getting to the gym. Pick something that’s energizing and enjoyable, and start brief, rather than try to force yourself into exercising “like you should.” Just lower the bar. Enjoyment and fitting into your life is key to building healthy habits.
  • 6. Tune into your stress and burnout, rather than ignore them. Journaling and taking quiet time just to let your mind wander can help you to figure out what’s burdening you, and how to make changes for the better.