How to beat burnout at work
Has work become too much like — well, work? You’re in good company: A study from job-recruiting site Indeed showed that 52% of workers are experiencing burnout, and 67% say that things are worse now than they were before the pandemic. These four simple solutions can help you bust job stress and find happiness again.
The burnout cure.
Burnout can affect your health and your family life, and even shorten your lifespan. Your chances of overcoming burnout can go way up by trying these strategies.
Define what’s bothering you. It’s not quite enough to have a hazy sense of being unhappy. Instead, try to put your feelings into words. “First, articulate what the problem is,” says Renn. “Maybe it’s a conflict with a coworker, or the uncertainty of COVID at work, or long workdays that leave you with no time to do the things you want outside of work. Getting some clarity about that can help you feel that you’re closer to getting a solution — or just finding a way to cope.”
Make a list of your triggers by noting the things that set off a stress response at work. Talk it through with a friend from outside your workplace or with a therapist.
Build up your support system. A recent study showed that strong relationships can help combat workplace stress. And expanding your social life can help a lot too. “The things we do outside of work can bolster our resilience,” says Renn. “Having a hobby or an activity or social relationship can help us feel that work isn’t the only aspect of our identity.” The more interesting and fulfilling your life is outside the 9-to-5, the less you’ll be worn down by the stresses of the day.
But be careful not to blame everything on your job. After all, it could be more than just routine workplace burnout. “If your worry or stress is actually causing impairment and it’s becoming difficult to show up for work or it’s affecting relationships, seek out a professional,” Renn advises. “There are many forms of therapy that can help.” Fortunately, most health plans offer mental health benefits. If your schedule is already overloaded, remote therapy sessions are a convenient and effective solution.
Try “job crafting.” It’s simple: Adjust the way you do your job to match your skills and preferences. For lots of those adjustments, you won’t even need to check with your boss. For example, you might contact clients by email rather than by phone if that feels less stressful. Or maybe you can do your most challenging tasks first thing in the morning and leave the easier chores for later in the afternoon, when you’re more tired. A recent study showed that job crafting is a good way to prevent burnout and boost work engagement by lowering some negative impacts of a demanding job.
Can’t make changes on your own? Talk to your boss about ways to improve your situation, from a transfer to another department to trading some duties with a coworker. First, think carefully about what you want, then try to find ways to show how the change will benefit your employer too.
Draw firm boundaries. Cellphones and email can sometimes make you feel like you’re living at work. Talk to your employer about boundaries for evening and weekend contact. It can help to have clear expectations for availability outside the workday.
That’s super important for remote workers. “We need to think about how we physically and psychologically control that boundary between our work and home lives,” says Golden. “If we’re disciplined in how we approach that, it can prevent work exhaustion. The end of the day at home isn’t as clear-cut as in the office. In the office, we have cues in the form of other people leaving, traffic increasing outside our office window, and so on. Without those cues at home, we may lose track of time and work longer.”
Some solutions: Try to create physical cues to help you transition to your personal life. Set an alarm to play quiet music for a half hour before quitting time. Then mark the end of your day by shutting down your computer, closing your office door, changing your clothes, and taking a walk.
No matter how long you’ve been on the job, you can keep your work life satisfying. Finding ways to improve the daily routine and fully recover from daily challenges can stop the burnout and help you stay engaged (and maybe even enthused) about your work.