How to Keep Your Work Batteries Charged.

Warning Signs of Workplace Burnout

Predictors of burnout

Strategies to Prevent Employee Burnout

The Best Ways to Prevent Burning Out at Work.

I literally just got back from a vacation! It was amazing and I’ll write a blog on my personal blog about it…some day.

But for today, since I feel so relaxed, recharged, and ready to go, I thought it would be a good idea to write an article about burnout at work. Because, well, it’s a real thing that impacts everyone at some point. So, while I love sharing information to help people find dream jobs or get into that dream college, I also want you to be able to cope with the stress once you are there.

Burnout is like a gap between who we are and what we have to do, and it usually feels like being emotionally drained or disconnected (Olson et al., 2019; Kolomitro, Kenny, & Sheffield, 2019). And let me tell you, it's a big deal.

For instance, physicians experience burnout twice as much as the general public, which can lead to them withdrawing emotionally and physically from their work, negatively affecting the quality of healthcare for patients (Olson et al., 2019). I’d say that’s a huge deal. But, burnout can happen to anyone in any career field, which is why I believe it’s so important to write about it.

The impact of burnout is far-reaching. It can impact your work-life and home-life, as well as your relationships. I don’t want that to happen, so here I am, writing about it.

Some of the major factors that lead to burnout are Increasing workload, a sense of lack of control, and job insecurity can result in high turnover, reduced productivity, and poor mental health (Kolomitro et al., 2019).

In this article, I’m going to explore the warning signs of burnout in the workplace and discuss how you can prevent it. If you feel like you need more information after reading this, keep an eye out because shortly I’ll be posting exercises that are based on scientific research and can provide you and your colleagues with useful tools to better manage stress and find a healthier balance in life.

Alright, let's do it. Here are the 6 warning signs of workplace burnout:

1. You're constantly overwhelmed and working crazy hours. It's like you're the designated stress sponge (Kolomitro et al., 2019).

2. Burnout messes with your well-being. You're feeling down, exhausted, and unsatisfied, and it's affecting your physical and mental health (Kolomitro et al., 2019).

3. When burnout hits, you become less productive and caring at work. It's like your enthusiasm has taken a vacation (Bruce, 2009).

4. And guess what? Your absenteeism starts to increase. It's like your bed becomes your new best friend (Bruce, 2009).

5. But hold up, burnout doesn't just impact you. It affects others too. In education, for example, burned-out teachers can mess with their students' education (Bruce, 2009).

6. Organizations aren't immune to burnout's wrath either. They suffer from low productivity, lost workdays, lower profits, talent drain, and a damaged reputation (Bruce, 2009).

While these are the signs, there are also factors that we know are early predictors of burnout, and you should be on the lookout for them too! (Maslach & Leiter, 2008):

• Job demands that exceed human limits.

• Role conflict leads to a perceived lack of control; being under pressure from several, often incompatible, demands that compete with one another.

• Insufficient reward and lack of recognition for the work performed, devalue both the work and the worker.

• Lack of support from the manager or team is consistently associated with exhaustion.

• Work perceived as unfair or inequitable, caused by an effort–reward imbalance.

• Relationship between the individual and the environment leads to feelings of imbalance or a bad fit. Such incongruity connects with excessive job demands and unfairness at work.

The following feelings, physical complaints, and thought patterns accompany stress and manifest in the workplace (Bruce, 2009):

• Feelings:
  Tired, irritable, distracted, inadequate, and incompetent.

• Physical:
  Muscular aches and body pain, headaches, increased or reduced appetite, weight change, and nausea.

• Emotional:
  Feeling trapped, hopeless, and depressed.

• Mental:
  Poor concentration, muddled thinking, and indecisiveness.

Stress in the workplace can manifest as:

• Regularly arriving late to work

• Absenteeism

• Reduced goals, aspirations, and commitment

• Increased cynicism and apathy

• Poor treatment of others

• Relationship difficulties

• Increase in smoking and alcohol consumption

• Making careless mistakes

• Obstructive and uncooperative behavior

• Overspending

Everyone experiences burnout a little differently. You may have some of these symptoms, but not others. It’s not a one-size-fits-all kind of thing.

Now that we know the warning signs, let's explore some strategies to prevent employee burnout in a more laidback way:

1. Workload: Find that sweet spot where you can get things done and still have time for personal growth, rest, and recovery. Plan your work, delegate tasks, say no when you need to, and let go of perfectionism (Saunders, 2021; Boyes, 2021).

2. Control: Take back control, my friend. Set boundaries, agree on availability, and ensure you have the necessary resources (Saunders, 2021).

3. Community: Invest time and energy in strengthening relationships with your coworkers and boss. Positive group morale and support can reduce the risk of burnout (Saunders, 2021).

4. Fairness: Feeling valued and recognized matters. Let others know about your contributions and get involved in sharing the team's successes (Saunders, 2021).

5. Value mismatch: If your values don't align with your organization's, consider whether it's time to explore other opportunities (Saunders, 2021).

6. Task balancing: Switch it up! After a demanding task, give yourself a break with something less complex. Find that balance (Saunders, 2021).

7. Mental breaks: Take a breather, my friend. Read a book, listen to music, talk to a friend, or go for a walk to clear your head (Saunders, 2021).

8. Work-life integration: Set boundaries, promote flexible working, and prioritize your well-being to maintain a healthy work-life balance (Saunders, 2021). 

Now, this is where my VACATION comes in. Saunders may not have meant that in 2021 amid a global pandemic, but I certainly mean it now. In fact, studies show that the optimal time for a vacation is between 8-11 days (Mitchell, 2019). I realize that’s not possible for everyone, which is why I’m going to provide additional tips and strategies that can help you prevent burnout and create a more relaxed work environment. Remember, it's important to find a balance and take care of yourself.

I also realize that some of us are still working from home, so I wanted to address that as well.

Preventing Burnout When Working From Home: Embracing a Relaxing Approach

Working from home provides us with the flexibility and convenience that comes with avoiding commuting and having more control over our time. However, it's important to recognize that the risk of burnout can be significant in this setup (Giurge & Bohns, 2021). The blurred boundaries between work and personal life can lead to long working hours and a constant feeling of being tied to work.

To safeguard our mental health, it's crucial to establish and maintain boundaries.

Here are some strategies to prevent burnout and reduce feelings of loneliness when working from home (Giurge & Bohns, 2021; Moss, 2021):

• Dress the part. Putting on work clothes, even if it's different from your casual attire, can create a psychological shift and reinforce the sense of working in a separate environment.

• Commute to work. Take a short walk around the block before settling into your designated workspace. This simple act can create a physical and mental separation between your personal and work life.

• Set time boundaries. Create a work schedule that aligns with both your personal needs and your organization's requirements. This might involve accommodating activities like taking your children to school or scheduling dedicated lunch breaks. Respecting your own time and that of your colleagues who may have different schedules is important.

• Utilize out-of-office replies. Set up automated email responses to let others know when you're engaged in non-work activities or need uninterrupted time to focus on your tasks. This helps manage expectations and reduces the pressure to be constantly available.

• Take virtual coffee breaks. Encourage yourself and your colleagues to step away from the desk and engage in short breaks. Whether it's going for a walk with a friend, having a casual chat, or grabbing a cup of coffee, these moments of respite enhance concentration and focus. Carving out non-work time and mental space is crucial, considering the blurred boundaries of working from home (Giurge & Bohns, 2021).

• Combat loneliness. While working from home can lead to feelings of isolation, there are ways to address this issue. Consider scheduling an in-office day once a month, if feasible and agreed upon by remote workers, to bring the team together for catch-ups and foster a sense of shared goals. This can help strengthen bonds between colleagues and alleviate feelings of loneliness.

By implementing these relaxed strategies, you can create a healthier work-from-home routine that mitigates the risk of burnout and promotes a better work-life balance. Remember to prioritize your well-being and maintain a sense of connection with your colleagues, even when physically distant.

I hope you’ve found this helpful and I wish you the best of luck in your writing process. If you are looking for more information, please visit my website- Higher & Hire. If I can be of assistance to you, please reach out to me here.

Many Thanks!

Valerie Palmer

REFERENCES

• Boyes, A. (2021). How to get through an extremely busy time at work. In HBR guide to beating burnout (pp. 29–34). Harvard Business Review Press.

• Bruce, S. P. (2009). Recognizing stress and avoiding burnout. Currents in Pharmacy Teaching and Learning, 1(1), 57–64.

• Giurge, L. M, & Bohns, V. K. (2021). How to avoid burnout while working from home. In HBR guide to beating burnout (pp. 35–40). Harvard Business Review Press.

• Kolomitro, K., Kenny, N., & Sheffield, S. L. M. (2019). A call to action: Exploring and responding to educational developers’ workplace burnout and well-being in higher education. International Journal for Academic Development, 1–14.

• Maslach, C., & Leiter, M. P. (2008). Early predictors of job burnout and engagement. Journal of Applied Psychology, 93(3), 498–512.

• Moss, J. (2021). Helping remote workers avoid loneliness and burnout. In HBR guide to beating burnout (pp. 173–180). Harvard Business Review Press.

• Olson, K., Sinsky, C., Rinne, S. T., Long, T., Vender, R., Mukherjee, S., … Linzer, M. (2019). Cross-sectional survey of workplace stressors associated with physician burnout measured by the Mini-Z and the Maslach Burnout Inventory. Stress and Health, 35(2), 157–175.

• Saunders, E. G. (2021). Six causes of burnout, and how to avoid them. In HBR guide to beating burnout (pp. 23–28). Harvard Business Review Press.