Understanding Job Burnout
Job burnout is a real thing, folks. If you're feeling like you're the only one experiencing it, I'm here to tell you that you're not! I can personally attest to job stress—it's a real thing, and it really sucks. There was a point where I had no idea what I wanted to do with my life... and it wasn’t that long ago. I finished my Master’s degree and was working through clinical license requirements while maintaining a separate full-time job. I felt so burnt out and so over everything.
Recognizing Job Burnout
Symptoms of Job Burnout
Job burnout can creep up on you slowly, and before you know it, you're feeling completely overwhelmed. Some common symptoms include:
Chronic fatigue
Insomnia
Forgetfulness
Increased illness
Loss of appetite
Anxiety
Depression
Anger
My Personal Experience with Job Burnout
I felt confused about what I wanted to do with my life and the direction I wanted to go. I had never felt so lost and exhausted before. Thankfully, there are ways to manage it and take care of yourself. It's called stress management. This. Is. So. Important. I have come up with a few tips and general advice on what I did when I felt burnt out and didn’t know what to do. I hope it helps you too 😊.
Practical Tips for Managing Job Burnout
Stop Dwelling on Social Media
How many times have you scrolled through your newsfeed and seen an old acquaintance posting non-stop about loving their job? Or how they're always at the beach while you're stuck in a 70-hour week? Trust me, I've been there.
Focus on Your Own Journey
One day, I stopped myself in the middle of my own internal meltdown and asked, "What good is this doing?" The answer was none. Once I stopped worrying about what everyone else was doing, it sort of grounded me. It brought me back to reality and helped me focus on what I am doing and why I am doing it.
Reflecting on Your Goals
Sit Down and Really Think About What You Want
This might seem easy, but it actually isn't. When I was experiencing job burnout, I sat down and really thought about what I wanted. What did I want out of life? What are the most important things to me? How am I going to get there? What do I have to fix in my current life?
Aligning Your Career with Your Values
Once I answered those questions, it eased my feelings of anxiety and job burnout. If you realize you are in the right career, like I did, what do you do? I cut back on my hours and made those things I said were the most important to me my top priority. I did things that genuinely made me happy. Once I did that, the feelings of job burnout started to fade.
Taking Things One Day at a Time
Avoiding the Comparison Trap
Whether you are scrolling through social media or sitting at your job feeling unhappy, stop. Stop. Once you start stressing about these things, you start to spiral and worry about things you might have no control over. What good is this doing you? None.
Focus on the Present
Focus on taking things one day at a time. Focus on what you have the ability to change, and do it. Change what isn’t making you happy. Pay attention to the relationships that bring you joy and all of the other amazing things you are doing.
Do What Makes You Happy
Finding Joy in Your Career
At the end of the day, this is the most important thing. If your feelings of burnout are because you aren't in the right field, change to a field that will make you happy. We only have one shot at this life, so why spend it frustrated and burnt out?
Embracing Change
If you’re not happy with your current situation, it’s okay to make changes. Sometimes, that might mean a new job, a new hobby, or even just a new way of looking at things. Embrace the change and take steps toward what truly makes you happy.
Building a Support System
Lean on Friends and Family
Having a solid support system can make a world of difference when dealing with job burnout. Friends and family can provide a listening ear, a shoulder to cry on, or even just a distraction from your stress.
Seeking Professional Help
Sometimes, talking to a professional can help you navigate your feelings and come up with strategies to manage your stress. Don't be afraid to reach out for help if you need it.
Prioritizing Self-Care
Daily Self-Care Practices
Incorporate self-care into your daily routine. This could be anything from taking a walk, reading a book, or practicing mindfulness. Find what works for you and make it a habit.
Setting Boundaries
Set boundaries to protect your mental health. This might mean saying no to extra work, limiting your screen time, or taking regular breaks throughout the day.
Taking Breaks and Vacations
Importance of Regular Breaks
Taking regular breaks throughout your workday can help prevent burnout. Step away from your desk, take a walk, or just stretch. These short breaks can refresh your mind and increase productivity.
Planning Vacations
Don't underestimate the power of a vacation. Even a short getaway can help you recharge and return to work with a fresh perspective. Plan vacations regularly, and make sure to disconnect from work during this time.
Finding Balance
Work-Life Balance
Achieving a good work-life balance is crucial in preventing burnout. Make sure you are allocating time for work, family, friends, and yourself. Balance is key to maintaining a healthy and happy life.
Hobbies and Interests
Engage in hobbies and activities that you enjoy outside of work. This will give you something to look forward to and help you relax and unwind.
You’re Not Alone in This
Job burnout is tough, but you don’t have to go through it alone. By implementing these strategies, you can start to manage your stress and find more joy in your career. Remember, it’s all about taking one step at a time and finding what works best for you. If you have any questions or need further support, feel free to reach out—I’d love to hear from you!