Are You Suffering from Job Burnout?

Job burnout not only makes you hate going to work. It also dulls your mental sharpness, zaps your physical health, and wrecks your attitude and productivity.

Fortunately, psychologists are learning more about why burnout occurs and how to rekindle motivation and energy. The first step is recognizing the warning signs.

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Signs of Burnout

In psychology-speak, job burnout refers to a state of mental, physical, or emotional exhaustion caused by stress at work. In addition to leaving you drained, it leads to self-doubt about your competence and the value of your work.

Watch for these red flags:

• Dragging yourself reluctantly to work every day
• Having trouble getting started once you’re there
• Feeling cynical or disillusioned about your work
• Being hypercritical or cranky with coworkers or customers
• Lacking the energy to be as productive as you were before
• Not getting satisfaction from your achievements
• Using food, alcohol, or drugs to try feeling better
• Having unexplained aches, pains, or digestive complaints

A caveat: These symptoms can also be caused by other conditions, such as depression or a thyroid disorder. Don’t just assume that persistent symptoms are due to job burnout. See a physician or mental health professional to rule out other possible causes.

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Reigniting the Fire

Ignoring job burnout puts more than your work life in peril. It also increases your risk for depression, anxiety, substance abuse, insomnia, and relationship problems. So if you’re feeling burned out, experts advise taking action rather than waiting to see what happens.

These are some research-based coping strategies to consider:

• Managing job stress. Setting realistic goals, prioritizing job tasks, and taking regular breathers can help reduce stress while you’re at work.
• Staying physically active. Outside work hours, regular exercise is a proven stress-buster. In a 2012 study in the Journal of Applied Psychology, employees who were depressed were more likely to become burned out over time, and vice versa. But the more physically active they were, the weaker this downward spiral tended to be.
• Seizing the reins. Burnout is more likely when you feel as if you have no control over your workload or schedule. In some jobs, you might be able to negotiate an arrangement—such as flextime or telecommuting—that gives you more control.
• Upgrading your skills. Growing in your job helps keep it from becoming stale and boring. Plus, just knowing that you’re more employable elsewhere may keep you from feeling trapped. A 2012 study in the Journal of Occupational Health Psychology showed that workers were less prone to burnout if they believed they had skills that made them attractive to other employers.
• Tweaking your thinking. Even if you can’t change your job, changing how you think about it may be beneficial. For example, if you feel that your job doesn’t matter, you might remind yourself about how your work benefits your customers or how your paycheck helps your family.
• Sharing the burden. Connecting with coworkers who are in the same boat helps you feel less alone. A recent study of more than 300 health care providers found that those who could let down their guard and be their true selves with colleagues were less vulnerable to burnout.
• Seeking further help. Away from work, relaxing with friends and family helps keep stress at bay. For additional support, consider an employee assistance program, counselor, or therapist.

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