How to Decrease Burnout at Work or School

Burnout syndrome manifests itself in various forms, from cynical outlooks on life to detachment from relationships and hobbies, and it can arise from personal, professional or academic circumstances. When people think of burnout, they often associate it with a professional job or career, as the cumulative addition of life duties over time – raising children, managing relationships and financial pressures – increases as we get older, as do work responsibilities.

Research shows that there are about six key areas attributable to workplace satisfaction, and according to the 2020 study, imbalance within these categories may intensify burnout. When an employee feels that their to-do list is indefinitely unmanageable, it decreases motivation and can have the counterintuitive effect of worsening productivity.

What can cause burnout in the workplace

An unreasonably high workload is one of the most common contributors. Ongoing lack of autonomy over one’s success impacts employee attitudes as well. Most jobs require the achievement of certain goals, but if the necessary resources are unavailable, or if colleagues or leadership hinder one’s ability to adequately perform their role, it diminishes their sense of control.

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A Deloitte survey found that not only did 77% of employees experience burnout at their current job, but the main reason was a lack of support and recognition from leadership.

Workload

High workload can have a significant impact on one’s mental and physical health, as well as job satisfaction. According to the American Psychological Association, high workload is associated with an 84% increased risk of Type 2 diabetes and a 40% increased risk of hypertension.

Control

When done correctly, rewards promote workplace satisfaction because they symbolize recognition and validation. Rewards may be financial – i.e., feeling like you’re properly compensated – but it can also come in the form of positive feedback.

Reward

A Deloitte survey found that not only did 77% of employees experience burnout at their current job, but the main reason was a lack of support and recognition from leadership. Rewards can have a significant impact on employee job satisfaction, and a lack of rewards can lead to decreased motivation and increased burnout.

Community

Going for a hike with friends or joining an intramural sports league may create an added layer of accountability and support as well. Building a sense of community can help to decrease burnout and increase job satisfaction.

Better Sleep

Prioritizing high-quality sleep will sharpen mental clarity long-term, such as memory improvements and overall energy. Unplug from phones and other screens at least 30 minutes before bed, and eat your last meal several hours before your head hits the pillow.

Find the Right Therapist

A professional therapist can help you navigate difficult academic or work situations, as well as provide mindfulness exercises and techniques. Such conversations often unearth more purpose-driven goals and allow us to recognize long-held habits and thinking patterns no longer serving us.

Conclusion

Facing the underlying causes of your burnout can propel you toward a more fulfilling career and personal life. Whether it originates from a job or rigorous academic schedule, it usually spills into an individual’s personal life, negatively impacting relationships and even physical health. Use online search tools such as GoodTherapy to quickly find a therapist well-versed in burnout symptoms and causes.

FAQs

Q: What are the signs of burnout?
A: Signs of burnout include chronic fatigue, decreased productivity, increased absenteeism, and negative attitudes toward work or school.

Q: What are the causes of burnout?
A: The causes of burnout can be due to a combination of factors, including excessive workload, lack of autonomy, poor reward and recognition, lack of community, and poor sleep.

Q: How can I prevent burnout?
A: You can prevent burnout by prioritizing your mental and physical health, setting realistic goals, taking regular breaks, and seeking support from a therapist or counselor.

Q: What is the best way to overcome burnout?
A: Overcoming burnout often requires a combination of self-care, goal-setting, and seeking professional help. Working with a therapist or counselor can help you identify the underlying causes of your burnout and develop strategies to overcome it.