Job burnout is a type of stress linked to work. It includes being worn out physically or emotionally. Job burnout also may involve feeling useless, powerless and empty.
Burnout isn’t a medical diagnosis. Some experts think that other conditions, such as depression, are behind burnout. Burnout can raise the risk of depression. But depression and burnout are different, and they need different treatments.
Job burnout symptoms
To find out if you might have job burnout, answer these questions:
- Do you question the value of your work?
- Do you drag yourself to work and have trouble getting started?
- Do you feel removed from your work and the people you work with?
- Have you lost patience with co-workers, customers or clients?
- Do you lack the energy to do your job well?
- Is it hard to focus on your job?
- Do you feel little satisfaction from what you get done?
- Do you feel let down by your job?
Job burnout risk factors
The following factors can add to job burnout:
- Having a heavy workload and working long hours.
- Struggling with work-life balance.
- Working in a helping profession, such as health care, involves a lot of giving to others.
- The feeling of having little or no control over work.
Possible causes of job burnout
There are different causes of job burnout. They include:
- Lack of control. Not having a say in how you do your job, such as your schedule, assignments or workload, can lead to job burnout. Not having what you need to do your work also can add to burnout.
- Lack of clarity about what’s expected of you. If you’re not sure what your boss or others want from you, you’re not likely to feel like you’re doing a good job.
- Conflicts with others. Maybe you work with an office bully. Or you feel that co-workers are against you. Or your boss is too involved with your work. These conflicts can add to job stress.
- Too much or too little to do. Maybe your job is boring. Or it’s so busy you can’t keep up with the demands. In these situations, you need a lot of energy to stay focused. This can lead to fatigue and job burnout.
How To Handle Job Burnout
Burnout often involves things in the workplace that you can’t control. But there are ways to control how you cope with the stress. To get started:
- Look at your options. Talk to your boss about your concerns. Maybe you can work together to make changes or solve problems. Set realistic goals for what must get done. Find out what can wait. If things at work are not likely to change, you might look for a job that would be a better fit for you.
- Seek support.. Ask co-workers, friends or loved ones for support. Talking to others might help you cope. Feeling like you belong protects against burnout. If your job offers an employee assistance program, look at the services offered.
- Try a relaxing activity. Look for activities that can help with stress. Examples are yoga, meditation or tai chi. Something as simple as taking some deep breaths a few times a day can help relieve tension.