Job Burnout: When to Leave and When to Stay
Photo by @anthonytran
For some of us, ‘another day at the office’ is simply that—a familiar part of our daily routine where we’ve come to expect a long-running checklist at our fingertips, lighthearted conversation among co-workers, and that unrelenting post-lunch crash. And by no means is it a successful day until you start devising another quick n’ easy recipe on a sticky note before closing your tabs for the last time. Snickering with the remaining company you eagerly shout, “Time to go!”
While sure, there may be days you struggle to meet productivity goals or seemingly fall short in delivering a jaw-dropping presentation, but hey, you’re human; for the most part, when it comes to showing up and making sure the job gets done, you deliver. And generally, with a smile on your face at that.
But for a considerable amount of society, another day at the office is complex; with far too many tabs open and a limit-exceeding amount of weight to carry, the workplace can soon feel like anything but a place to feel motivated, creative, and their best self. Instead of eagerly tackling the morning checklist and chatting away with colleagues in the breakroom, they’re struggling to make it to lunch.
When a job starts to wreak havoc on your mind and body, and the mere idea of waking up to do it again tomorrow feels daunting and utterly exhausting, burnout is likely the cause.
Maybe this describes you.
Or maybe, someone you know.
Paying attention to the risk-factors, the symptoms that can arise, and ways to alleviate the impact if burnout does in fact come knocking, can help individuals be more equipped with the tools to ensure a healthy and sustainable work-life balance.
What is Burnout?
According to Mayo Clinic, “Job burnout is a special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.”
Because burnout affects both physical and mental health, this level of stress can compromise an individual’s emotional well-being, relationships, sleep patterns, coping abilities, immune system functioning, and attitudes and behaviors surrounding drugs and alcohol.
Risk-Factors
While the possibility for burnout is more widely acknowledged with those working in the helping profession, it can affect anyone in a high-stress job. Whether an individual’s line of work is self-sacrificial (often seen in health care, areas of mental health, teaching professions), concentrated in the public-sphere, fulfilled as a homemaker or caretaker, and/or falls under the scrutiny of ruthless leadership and conditions, the possibility of burnout is there—and very much alive.
Potential risk-factors of burnout include:
Excessive workload
Lack of control
Insufficient support
Unhealthy workplace dynamics
Conflicting values
Work-life imbalance
Symptoms
Staying in-tune with both the mind and the body before, during, and following your day’s work is a helpful strategy in understanding the impact of your job on your peace-of-mind.
Signs and symptoms to look out for:
Excessive stress
Fatigue
Reduced performance
Insomnia
Sadness, anger or irritability
Alcohol or substance misuse
High blood pressure
Vulnerability to illnesses
According to the National Library of Medicine, while some symptoms of burnout overlap with symptoms of depression (exhaustion, feeling down, low-performance), the distinction between the two rests on the belief that symptoms of burnout are often a direct result of one’s work conditions whereas symptoms of depression generally effect all areas of life.
Still, if left unaddressed or untreated, burnout may increase the chances of developing depression, or other mental health conditions, in the future.
Tips for Addressing Burnout
To address burnout, you must be proactive. Whether that means arranging a meeting with your direct supervisor, management, or human resources department, it’s important to try and get on the same page when it comes to job expectations and goal setting.
While it may feel intimidating to introduce challenging topics with leadership, it’s an important step in alleviating symptoms of burnout related to workload, office culture, and lack of support.
Brainstorming ideas to reach new goals, collaborate more efficiently, and explore creativity through a new role or project can help to shift perspective and boost self-determination.
Other steps you can take to ensure a healthy and sustainable work-life balance:
Prioritize self-care
Improve sleep hygiene
Practice mindfulness and other stress-reducing techniques
Follow a healthy, balanced diet and exercise regimen
Seeks support from friends, family, and/or a mental health professional
If you notice your physical and mental health plummeting because of work-related stress, it’s time to take the matter seriously and seek help. If symptoms of burnout do not get better over time, it may be time to consider a change. So next time you ask yourself when to leave and when to stay at a job that’s causing more conflict than reward, remember—it is never a good idea to jeopardize your well-being over a deadline.
REFERENCES
National Library of Medicine. (2020, June 18). Depression: What is burnout? - informedhealth.org - NCBI bookshelf. Depression: What is burnout? Retrieved July 21, 2022, from https://www.ncbi.nlm.nih.gov/books/NBK279286/
Mayo Clinic. (2021, June 5). Know the Signs of Job Burnout. Retrieved July 21, 2022, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642/