Signs of Work Burnout and How to Take Action

A job that leaves you feeling drained and constantly stressed, overwhelmed, or overworked can lead to burnout. You might be in a job asking yourself, “Am i burned out from my job?” “Why am I feeling unmotivated at work?”

If you’re experiencing burnout, know you’re not alone! A survey revealed 71% of workers said they experienced work-related burnout, affecting all of us differently. 

But life’s too short- so let’s get you less stressed, more confident, and ready to live a life that lights you up!  Because you have options, you can 1) Take steps to try to improve your current job or 2) Gain clarity on your next career move and find a new job.

Now, let’s look at what burnout is, the signs to look for, what causes it, and steps to address it. Don’t worry; I’ve got you covered.

What Is work burnout?

We all encounter difficult days, but when weeks or months of stress take a toll on your performance, you may be experiencing burnout.

According to Psychology Today, job burnout is defined as a state of emotional, mental, and physical exhaustion brought on by workplace challenges.   

Early Signs of Work burnout

Job burnout can manifest in a variety of ways, including:

·        Chronic exhaustion: You wake up feeling drained and can't find the energy to complete your daily tasks.

·        Persistent dread: You constantly feel overwhelmed, dreading your job.

·        Physical problems: Possibly experiencing low-energy, insomnia, headaches, anxiety or depression.

·        Detachment at work: You no longer find meaning in your work and may not care about the outcomes.

·        Consistent poor performance: You find it difficult to concentrate or complete tasks, leading to reduced productivity and quality of work.

·        Health issues: Stress from burnout negatively affects your physical and mental health.

·        Strained personal relationships: Your job is interfering with your personal and social connections, causing issues outside of work.

·        Lack of work-life balance: You're unable to maintain a satisfying balance between work and personal life.

Possible Causes of Job Burnout

Work burnout can result from:

• Working long hours

• Large workload

• Perfectionism

• The inability to say no

• Lack of recognition or appreciation

• Outgrowing your current role

• No support or feedback from team or management

• Toxic Work environments (gossip, favoritism, etc.)

• Unfulfilling tasks

• Unclear job expectations

• Low salary

• Your values don’t align with your companies

• No Work-Life Balance

• Lack of opportunity for growth or advancement

• Lack of control over your schedule or workload

• Companies not hiring enough people

• Expecting others to pick up the slack.

• Having a role that no longer aligns with your goals.

How to Handle Work Burnout

Option 1: Improve your current job: Actions you can take

Know your Limits & Practice Saying No

Experiencing career burnout can occur when you're overburdened or feeling swamped. Establishing boundaries is essential, which involves understanding your capabilities and managing your responsibilities effectively.

There may be situations when someone requires assistance with an urgent project, or you need to put in extra hours – but be aware of your breaking point. Just because you possess the skills to handle something, doesn't mean you're obliged to take it on.

·        Be mindful of your limitations  

·        Think before saying yes

o   Evaluate your current workload, then decide if you have capacity to take on new tasks or projects. 

·        Get comfortable saying “no” or “I can’t commit to that right now.”

Connect to your why

Remind yourself of the reasons you chose your current role and how it aligns with your goals. Being clear about what you're working toward can help you gain motivation to stay on course.

Additionally, assess whether the organization's present mission, vision, values, leadership, and direction still resonate with you. If you no longer feel connected, it might be time for a change.

Practice Self-Care

Studies show that self-care is an effective weapon against job stress and burnout.  This might not get to the root of the problem, but practicing self-care, helps you prioritize yourself, so you have a better work-life balance.

Self-care can include:

·        Get outside, spending time with friends/family, getting enough sleep, yoga, meditation, exercise and eating better.

·        Build relationships with co-workers, so you feel less alone or isolated.

·        Take advantage of vacation time. It may be as simple as taking a mental health break from work.

Discuss your Role with Your Boss

Discuss the areas of your role you’re concerned with, why you’re feeling burned out and offer solutions. 

Items of concern you can discuss: 

·        Your workload

·        Your schedule

·        Clarify your role and what’s expected

·        Opportunities to take on different tasks that inspire you

Pay attention to how your boss reacts.  If they aren’t understanding, this could be a BIG sign it might be time to start finding a new job.

Ask for a Transfer

There may be a better fit in a different department at your current company.  For example, maybe another department has more flexibility, fewer demands, etc.  So, don’t rule out asking for a transfer.

Before asking for a transfer:

·        Decide if another department might be a better fit and what you’re looking for.

·        Research current job opening at your company.

·        Ask other team members from different departments about their experiences and satisfaction in their role.

Ask for a Raise & Negotiate Your Salary and Perks

You might be feeling burnout because you’re not getting a salary that matches your work production, or you would like to work remotely, etc., and haven’t had those conversations. 

Items to negotiate with your boss:

·        A promotion

·        A salary increase  

·        Perks (flexible hours, working remotely, or more vacation time) 

Negotiating might be intimidating, but it doesn’t have to be.

Tip: Use some of my top tips for asking for a raise with examples of how you can do this successfully!

Option 2: Consider your options: Steps to take to leave your current job

Get Clear on Your Next Career Move

If you’ve tried to make your current job work, or realize it only perpetuates a cycle of workplace burnout, take time to evaluate what you want for your next career move.  This way, you can keep propelling your career forward and enjoy a more satisfying job!

Maybe that’s finding a new job, changing careers, going back to school, pursuing your own business, starting a side hustle, etc.    

Identify What your Ideal job looks like

 Prevent job burnout in your next position by identifying what your ideal or dream job looks like. 

Clarify what you’re looking for by thinking through:

·        The aspects you liked and disliked about previous employers

·        Your individual career objectives

·        Your strengths

·        Your personal career goals

·        What your dream job looks like

 Start Your Job Search

The key to making your job search easier is to get focused, strategic, and be proactive.

Once you have a clear idea of the job you’re seeking, narrow it down by  targeting the right jobs in your job search, ensure you have a Winning Resume, tailor your resume for specific roles, and start practicing the top interview questions to ace your interviews.

Bonus: Want to turn your dream of finding a new job a reality. Download my ultimate Job search guide to learn how to hit the ground running and land that one great job or your dream job! 

Final Thoughts:

 Only you will know when to leave or quit your current job.  Just remember your life and health are too important to stay at a job that leaves you feeling exhausted, un-motivated, and burnout. 

Just remember that your mental, emotional, and physical health should always come first. Trust your gut – if it's telling you that it's time to leave, then it's likely for the best.

You deserve a fulfilling and balanced work environment, so don't be afraid to take the necessary steps towards finding it. It's okay to put yourself first and prioritize your well-being. Remember, leaving a job doesn't mean you're giving up; it means you're taking control of your life and making the best decision for yourself. Sometimes, it takes courage to walk away – but once you do, you'll find new opportunities that lead to a happier and healthier work-life balance.

You got this!

- Melody Joy