How to Combat Workplace Burnout Effectively

By Shannon Bussnick, LSW

For some of us, “another day at the office” is just that—a routine part of our daily lives. We know what to expect: a never-ending checklist, lighthearted conversations with colleagues, and the inevitable post-lunch crash. It might even feel like a victory when, as the workday ends, you scribble a new dinner idea on a sticky note and announce, “Time to go!” before shutting down for the day. While there are occasional hiccups, like missed productivity goals or a lackluster presentation, they’re manageable. Overall, you show up, get the job done, and often with a smile.

But for many, the workplace isn’t that simple. Instead of a manageable routine, it’s a minefield of endless demands, leaving little room for creativity, motivation, or joy. Burnout creeps in, transforming the office from a space of accomplishment to one of emotional and physical exhaustion. Tasks that once felt achievable now seem insurmountable and just making it to lunch feels like a marathon.

If this sounds like you—or someone you know—it’s time to address the toll your job is taking. Recognizing the risk factors and symptoms of burnout and knowing how to respond can help restore balance and protect your well-being.

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What is Job Burnout?

According to the 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.”

Burnout doesn’t just affect your work performance; it has far-reaching consequences for your physical and mental health. Chronic stress from burnout can disrupt sleep, weaken the immune system, and strain personal relationships. It can also lead to unhealthy coping mechanisms, such as alcohol or substance misuse.

The global impact of burnout is staggering. Harvard Business Review gathered feedback from more than 1,500 respondents in 46 countries, across various sectors, roles, and seniority levels, in the fall of 2020. Sixty-seven percent of respondents worked at or above a supervisor level. Burnout statistics reveal:

• 89% of respondents said their work life was getting worse.
• 85% reported a decline in their well-being.
• 56% said job demands had increased.
• 62% of those struggling to manage workloads experienced burnout “often” or “extremely often” in the previous three months.
• 57% felt the pandemic had a “large effect on” or “completely dominated” their work.
• 55% couldn’t balance home and work life, with 53% specifically citing homeschooling as a challenge.
• Only 21% rated their well-being as “good,” while just 2% rated it as “excellent.”

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Risk Factors for Job Burnout

While burnout is commonly associated with high-stress professions like healthcare, education, and social work, it can affect anyone. From corporate roles to homemakers, no one is immune if the conditions are right.

Key risk factors include:

• Excessive workload
• Lack of control over your responsibilities or work environment
• Insufficient support from colleagues or leadership
• Toxic workplace dynamics
• Conflicting values between you and your employer
• Poor work-life balance

By understanding these job burnout risk factors, you can better identify areas where intervention is needed.

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Symptoms of Workplace Burnout

Staying attuned to your physical and emotional health is crucial. Symptoms of burnout can manifest in various ways, including:

• Persistent stress and fatigue
• Reduced job performance
• Difficulty sleeping or insomnia
• Feelings of sadness, irritability, or anger
• Reliance on alcohol or substances to cope
• High blood pressure and susceptibility to illness

The National Library of Medicine notes that while burnout shares some symptoms with depression, such as exhaustion and low performance, burnout is usually tied directly to work conditions. However, prolonged burnout can increase the risk of developing depression or other mental health conditions.

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How to Address Job Burnout Effectively

Being proactive is essential when tackling burnout. Open communication with your manager, supervisor, or HR department can help address key issues like workload, expectations, and support. While these conversations may feel daunting, they’re a necessary step toward fostering a healthier work environment.

Consider proposing:

• New goals or collaborative projects to spark creativity
• Adjustments to your role that align with your strengths
• Strategies to improve team dynamics and workplace culture

In addition, there are steps you can take independently to restore balance:

• Prioritize self-care: Make time for activities that nourish your mind and body.
• Improve sleep hygiene: Create a bedtime routine and stick to it.
• Practice mindfulness: Techniques like meditation, deep breathing, or yoga can reduce stress.
• Maintain a balanced diet and exercise regularly: Good nutrition and physical activity are cornerstones of resilience.
• Seek support: Turn to friends, family, or a mental health professional for guidance and encouragement.

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Knowing When to Leave a Toxic Job

If burnout persists, leaving a toxic or unsustainable job might be the best option. While making such a decision can be overwhelming, it’s crucial to prioritize your well-being. Remember, no job is worth sacrificing your mental or physical health. If the idea of staying fills you with dread, listen to your instincts. Choosing to leave doesn’t mean you’ve failed—it means you’re valuing yourself.

When evaluating whether to stay or go, ask yourself:

• Is this job aligning with my personal values and goals?
• Can changes realistically improve the situation?
• Am I compromising my health for a paycheck?

By focusing on these questions, you’ll be better equipped to make an informed decision that supports your long-term happiness and success. As the saying goes… “Do what you love,” right?

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References

• National Library of Medicine. (2020, June 18). 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/
• Harvard Business Review. (2021, February). Beyond Burned Out. Retrieved from https://hbr.org/2021/02/beyond-burned-out