Burnout is a state of mental, emotional, and physical exhaustion resulting from chronic workplace stress that hasn’t been successfully managed.
Symptoms of burnout include:
- Feelings of cynicism, apathy or detachment from work.
- Impaired concentration; lack of creativity + productivity.
- Increased levels of emotional reactivity.
- Persistently feeling physically and/or emotionally drained.
- Physical symptoms like stomach aches, headaches, or intestinal issues.
Sound familiar? If so, you’re not alone. A Gallup study of 7,500 employees found that 23 percent of employees reported feeling burned out at work very often or always, while an additional 44 percent reported feeling burned out sometimes.
If you’re suffering from burnout, try implementing the following strategies to bring balance back into your life and deal with your work demands in a more positive way:
Practice saying “no”
Many women suffer from being chronic pleasers and put others’ needs above their own. Clarify your priorities and decline any requests that will distract you from focusing on what’s most important. For tips on getting comfortable saying no without feeling guilty, be sure to check out our blog post on the topic here.
Speak up for yourself
If you feel that you are being treated unfairly or held to unreasonable standards, politely but assertively speak to your manager about it. Talk about the impact of unrealistic demands to you and the business. No one benefits if you reach a point of burn-out.
Ask for help
When you’re feeling in over your head, don’t be afraid to request the support and resources that you need to succeed. You don’t have to do it all yourself.
Prioritize your physical health
When times get stressful, many people’s first instinct is to skip their workout, grab food on the go, sacrifice sleep and then chug caffeine to compensate and get through each day. This is a recipe for self-sabotage! When you feel burnt out, double down on your efforts to exercise consistently, fuel your body with healthy foods, and get 6 – 8 hours of sleep each night.
Separate your work and home life
Thanks to modern technology work is always only a text or email away, leading many of us to be on-the-clock 24/7. Be sure to set clear boundaries and consciously create time to disconnect from your work.
When you feel overwhelmed or detached from your work, it’s easy to just hustle along to the next item on your to-do list without acknowledging your accomplishments. Take time to recognize and celebrate your achievements.
If you’re feeling overwhelmed, choose one of the strategies above and commit to implementing it this week. You’ll be amazed by the results!