Job burn-out: Sure-shot signs of workplace exhaustion
Job burn-out as we know it today, was first explained by U.S. Psychologist and researcher Herbert Freudenberger. In his 1974 article, he described it as “becoming exhausted from making excessive demands on energy, strength, or resources”.
According to the World Health Organization’s International Classification of Disease ICD-11, burn-out is a “syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”.
So, what is a job burn-out?
Job burnout is a special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.
According to Mayo clinic, “burn-out” isn’t a medical diagnosis. Some experts think that other conditions, such as depression, are behind burnout. Some research suggests that many people who experience symptoms of job burnout don’t believe their jobs are the main cause. Whatever the cause, job burnout can affect your physical and mental health. Consider how to know if you’ve got job burnout and what you can do about it.
The same manual notes the three main dimensions burn-out is usually characterized by. These consist ‘feelings of energy depletion; increased mental distance from one’s job, and reduced professional efficacy’. We take a look at these symptoms and a few ways to tackle burn-out.
You might be undergoing a burn-out if you feel:
- that every day is a bad day.
- exhausted much of the time.
- no joy or interest in your work.
- overwhelmed by your responsibilities.
The factors leading to job burn-out could be plenty. Never-ending meetings, an exhaustive to-do-list, racing against tight deadlines, dealing with unsympathetic supervisors, etc. Therefore, sustained stressors accumulating unaddressed strain over an extended period of time is the main cause of suffering job burn-out.
Some of the most basic physical symptoms of burn-out include frequent headaches, palpitations, chest pains, dizziness leading to chronic fatigue etc. Similarly, several employees list loss of appetite and insomnia among other complaints.
In present times, burn-out symptoms are not uncommon among early-career professionals. Several empirical studies also suggest the high prevalence at which burn-out is hindering productivity of employees and thereby sabotaging retention.
A survey conducted by Gallup polled nearly 7,500 full-time employees in the United States. As the results showed that about two-thirds of workers experience burnout on the job. Statistics are given by The Health and Safety Executive (HSE) in U.K also reiterated grim findings of work-related stress. It showed a total of 239,000 new cases being recorded among British employees in 2017.
Employees who suffer burn-out complain about growing increasingly detached to their work. This is usually accompanied by feelings of isolation and recurrent pessimism. Consequently, this could lead to employees making excuses to come in late, reply to work-related emails, skip meetings etc.
There are high chances of such detachment spilling over from work to one’s personal life. Moreover, in worst cases, it can impede personal relationships at home.
Likewise, increased mood swings coupled with reduced motivation towards work can interfere with the confidence employees need to perform better. According to the Gallup study, burned-out employees are 13 percent less confidence in their performance at work.
Navigating huge work pileups can result in impaired concentration and forgetfulness. Furthermore, employees showing signs of burn-out struggle to remain focused for long hours.
Subsequently, it results in anxiety about various work-related tasks, whether it is making a presentation or handling clients. Overall, this kind of employee disengagement leads to decreased productivity.
Morar Consulting surveyed 614 HR professionals in the US ranging from managers and directors to vice presidents to chief officers. Therefore, as per their results, almost half of all these professionals held, employee burnout as responsible for up to half of their annual workforce turnover.
Ways to prevent an impending job burn-out
Organizational psychologist Dr. Sarah Cotton focused on identifying the pain points that cause burn-out throughout her doctoral studies and work experience. As a result, she listed some of the factors that push an employee to the edge of having a burn-out.
These include misalignment of job expectations, unsustainable workload, disengaged work atmosphere, poor work-life-balance among others. Also, here are a few simple ways to tackle job burn-out:
- Recognize the symptoms in the first place. Do not ignore even simple signs like disinterest and detachment if they persist for a long time.
- List down your priorities. Evaluate and re-orient them accordingly in case they are the source of your work-related stress.
- Do not shy away from seeking help. Have a word with your supervisor, take an extreme vacation or do anything meaningful that will allow you to re-connect with your job better.
So, how do you recover from a burn-out?
A burn-out is not something that can go away automatically or on its own. You will need to address it, and figure out what the underlying issues that are causing it are. If you sweep everything under the carpet, it’ll only get worse. Recovery from burnout is a slow journey and you should not a sprint to get rid of it. You need time and space to heal, so don’t rush through this process.
#1. First try and understand why you feel burned out
#2. Focus on your health—mental and physical
#3. Take a vacation
#4. Re-think about what you want to do in life
#5. Practice to think about life in a positive way
Burn-outs can often lead you to wonder if you are stuck in the wrong job or if you are not doing something right. However, most of the time, it’s just spent energy that is not flown back into your mind. With some time, you will notice that your efforts are not being wasted, and that everything makes sense and fits. However, for the time, stay strong and remain with a clear head. Focus on yourself. It’s important to take breaks and it’s alright to feel burned out as well. Almost everyone does. What’s important is learning how to heal and moving forward. You deserve to celebrate even small accomplishments. These celebrations can help you rediscover joy and meaning in your work again.