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Don't Let Your Job Burn You Out: How to Spot the Signs of Burnout and What to Do About It

Understanding Burnout and How It Affects Our Mental Health

We've all been there. You're slogging away at your job day after day, week after week, month after month. The work is starting to feel soul-crushing!

You're exhausted, hate your job, and feel like you're just going through the motions. You snap at your co-workers. You dread going to work in the morning. You might even start to think about quitting.

If this sounds familiar, you may be experiencing burnout!

Workplace burnout is a state of physical, emotional, and mental exhaustion caused by prolonged or excessive stress in the workplace.

If you're feeling burnt out at work, you're not alone—an estimated 20 percent of American workers report feeling burnt out on the job.

Not sure if it is really burnout? Here are some signs to watch out for:

Signs You May Be Experiencing Burnout

Stress Becomes Overwhelming and Can Cause Burnout

You're Exhausted All the Time

One of the most common signs of burnout is feeling exhausted, even when you're not at work.

If you find yourself struggling to get out of bed in the morning or unable to focus on anything outside of work, it's a sign!

Of course, feeling tired occasionally is normal.

But if you're constantly exhausted, it's time to take a step back and assess whether your job is taking a toll on your mental and physical health.

Your Work Suffers

When you're burned out, it's hard to focus on your work—and as a result, your quality of work suffers.

If you find yourself making more mistakes than usual or unable to complete tasks to the best of your ability, it may be a sign that you need a break.

In extreme cases, it can lead to absenteeism from work or even quitting entirely.

You Hate Your Job...or Everything Else in Your Life

Another sign of burnout at work is feeling like everything in your life—not just your job—is pointless and unfulfilling.

When we're burned out, we often take our frustration out on those closest to us—which can lead to strained relationships and further feelings of isolation and loneliness.

If you find yourself detached from your hobbies or feeling like your personal relationships are suffering, it's a sign that something needs to change!

Here are other signs and symptoms of burnout at work:

• Feeling overwhelmed or hopeless

• Losing interest in your work

• Frequently calling in sick or taking more time off than usual

•Decreased productivity

• Excessive procrastination

• Memory problems

• Headaches or body aches

• Disengaging from work-related social activities

• Withdrawing from friends and family

If you're experiencing any of these, don't hesitate to call us.

Remember that The Wise Self is here for you!

Tips for Coping With Burnout

The Role of Mindfulness in Preventing Burnout

It's important to nip burnout in the bud before it has a chance to take over your life. Here are some tips on how to recover from burnout at work:

Recognize the signs of burnout

The first step in addressing burnout at work is recognizing the signs.

If you're feeling exhausted, isolated, or uninterested in your work, then those are all red flags that you might be burning out.

It's important to catch these signs early so that you can take steps to prevent further burnout.

Take a break

Sometimes all you need is a little time away from work to recharge your batteries.

If possible, take a vacation or even just a long weekend off.

If that's not an option, try taking some personal time during the week—even if it's just an hour or two—to do something that relaxes and rejuvenates you.

Sometimes the best way to deal with burnout at work symptoms is to simply walk away from the situation causing it. Get some fresh air and clear your head.

Taking even a short break can help refresh your mind and give you the energy you need to power through the rest of your day.

Talk to someone

Don't suffer in silence!

Talking about how you're feeling can help reduce stress and make coping with burnout easier.

How about talking to a trusted friend or family member about what you're going through or seeking professional help from us?

Talking about what you're going through can help you process your feelings and develop a plan to cope.

Remember that bottling up your feelings will only make them worse!

Venting about how you're feeling can help relieve some of the stress.

Plus, you might get some helpful solutions that can make your work life more bearable.

Make changes at work

If possible, try making some changes at work, such as switching up your daily routine or taking on new responsibilities.

Sometimes all it takes is a slight change of scenery to help us feel more engaged in our jobs.

Talk to your boss

One of the best things you can do if you're feeling burnt out at work is to talk to your boss about it.

Your boss might be able to lighten your workload or give you some flexibility in how and when you get your work done.

Also, if you're feeling overwhelmed, it's OK to say no when someone asks you to take on additional responsibilities.

Learning how to set boundaries will help prevent you from becoming overwhelmed in the first place.

Make time for yourself outside of work.

Set Boundaries in Combating Burnout and Protecting Mental Health

It's important to have hobbies and interests outside of work so that you don't start to resent your job.

Make sure to schedule some time for yourself every week to do things that make you happy!

Whether going for a run, taking a yoga class, or just reading a good book, having something to look forward to outside of work can help alleviate some of the stress that causes burnout at work.

That's why setting boundaries between work and the rest of your life is important.

When you're at work, focus on work; when you're not, don't think about it!

Yes, this can be easier said than done, but it's important to try to disconnect from work when you're not actually at work. This might mean taking up a new hobby or spending more time with friends and family outside work hours.

Get enough sleep

One of the best ways to prevent burnout is by getting enough sleep—aim for 7-8 hours per night if possible!

When you're well-rested, you'll have more energy and focus on getting through your workday—and you'll be less likely to snap at colleagues when things get stressful.

Getting enough sleep can also help improve your mood and overall sense of well-being—both important for addressing burnout at work.

Get moving!

Exercise is a great way to relieve stress and boost your mood!

Even if you don't have time for a full workout, taking a brisk walk or going for a swim can do wonders for your mental health.

Find a support group

Social Support in Maintaining Mental Health and Avoiding Burnout

There are many support groups available for people who are struggling with workplace burnout—you might even be able to find one through your company's employee assistance program (EAP).

These groups can provide an outlet for venting frustrations and offer helpful coping mechanisms for workplace stressors.

Know when to call it quits

It's important to know when enough is enough!

If you've tried everything and nothing seems to be helping, it might be time to throw in the towel and find a new job. It's not worth sacrificing your health and well-being for a job that is making you miserable.

Seek professional help

If you're struggling to cope with workplace burnout alone, consider seeking professional help from a therapist or counselor specializing in stress management or occupational stress, like us here at The Wise Self.

We can provide an impartial sounding board for exploring the root causes of your stress and offer valuable coping strategies for dealing with them.

And remember that there are things you can do to prevent and cope with it.

By being aware of burnout at work symptoms and taking steps to address them early on, you can avoid letting it take over your life.

Because if left unchecked, it can lead to serious health problems such as depression, anxiety, heart disease, and even substance abuse!

So, don't wait any longer. Get in touch with us today!

You deserve health, happiness, and success--let us help you get there!



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