Workplace Burnout: How I Survived and How You Can Too

Workplace burnout can happen in any work situation. For me, burnout can happen too easily if you work from home. Your boss doesn’t see you regularly, so they don’t understand how you’re feeling. It’s easy to put on a smile for a one-hour meeting. It’s harder to hide your exhaustion if your coworkers see you throughout the day. They don’t know you’re overloaded with work and you’re logged into your work computer, morning, afternoon, and night. And unless you speak up, you can face mental and physical health issues. So how can you recover from workplace burnout? First, let’s tackle the ugly causes of burnout.

What Causes Workplace Burnout?

Burnout is often caused by chronic stress in the workplace. Some common causes include excessive workloads, lack of control over tasks, unclear job expectations, and a poor work-life balance. Additionally, an unsupportive work culture and lack of recognition can cause frustration.

Signs You Might Be Experiencing Burnout

It’s important to recognize the early signs of burnout before it takes a toll on your health. Some key indicators include:

Constant fatigue and lack of energy
Decreased motivation and job satisfaction
Increased irritability or emotional detachment
Difficulty concentrating and declining performance
Frequent headaches, muscle pain, or other stress-related ailments
Waking up and wishing you worked anywhere else but at your job
Surfing the net on your phone because you can’t focus/hate doing your work tasks

How to Prevent and Manage Burnout

Burnout can be prevented and managed with proactive steps:

Set Boundaries – Establish clear work-life boundaries, such as setting specific work hours and unplugging from emails after work.
Prioritize Self-Care – Exercise regularly, get enough sleep, and practice mindfulness techniques to reduce stress. Do something fun and enjoyable to get your mind off the stress. (I ate a lot of my favorite food.)
Communicate with Your Employer – Start a conversation with your manager about expectations and possible adjustments. (It takes courage, but I did it.)
Seek Support – Talk to colleagues, mentors, or a mental health professional for guidance and emotional support.

Recognizing and addressing burnout can lead to a healthier, more fulfilling work experience. If a job is just a paycheck and source of stress, then it’s time to set boundaries and change your work situation!