How to Manage Signs of Burnout

Feelings of energy depletion or exhaustion.

Increased mental distance from one’s job or feelings of negativity related to one’s job.

Reduced professional efficacy.

Exhaustion and/or disturbed sleep

Headaches

Frequent illnesses, such as gastrointestinal issues

Change in appetite

Muscle tension

Detachment and isolation

A negative outlook or attitude

Self-doubt and a sense of failure

Emotional numbness

Decreased job satisfaction or low sense of achievement

High procrastination and/or low motivation

Lack of creativity

Irritability and quick temper

Use of food, drugs or alcohol to cope

Take a break from work.  If you can, take a vacation or staycation, which gives you time to recharge. That way when you return, you’ll have a fresh outlook and renewed energy to take on your task list.

Reach out to someone you are comfortable with who is a good listener, such as a family member, friend or colleague. Sometimes just talking through things can feel like a huge weight lifted off your shoulders, which can ultimately help provide a buffer from various stressors.

Seek advice from your supervisor or manager and let them know how you are feeling. They may have suggestions to lighten your workload or help you work through any other stresses you may be facing.

Talk to a healthcare professional, counselor or psychologist. With their guidance and advice, you can learn to cope with stress and manage burnout.

Develop healthy lifestyle habits. Try to exercise every day. This is not only good for your physical health, but it can also help improve your mood. Start with a brief walk if you are short on time. Aim to maintain a healthy diet and cut out any junk food, excessive caffeine and alcohol.

Practice good sleep habits. Disturbed sleep can leave you feeling tired and moody,  which only exacerbates stress and symptoms of burnout. When you are fatigued, it’s harder to think clearly or rationally, which can make it more difficult to find creative and effective solutions to your problems.

Set some time for relaxation. Practice yoga, meditation or breathing techniques to calm your mind. Indulging in activities or hobbies that are relaxing can help boost your happiness levels and creativity.

Limit social media usage. Studies show that spending an excessive amount of time on social media can aggravate low self-esteem, depression and stress. In fact, taking regular breaks from technology like your phone or laptop can help you recharge and relax.

Evaluate your work. Consider aspects of your job that positively impact others and try to focus on those. Learning a new skill, for example, can help build your confidence and even prepare you to pursue more rewarding projects or roles.