Guest Contributor: Paige A. Mitchell 

Everyone enjoys the weekend and time off from work. But what happens when the stress of going to work and overwhelming feelings of dread related to your job overtake your life? How do you know if you are headed to career burnout or simply experiencing a stressful time? Loss of sleep, having a negative and critical attitudeat work, missing a lot of work, having low interest in your work, feeling empty and feeling that your work doesn’t matteror has meaning – these are all symptoms of burnout. 

Two important definitionsof burnout are:  

●     "A state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations." – Ayala Pines and Elliot Aronson. 

●     "A state of fatigue or frustration brought about by devotion to a cause, way of life, or relationship that failed to produce the expected reward." – Herbert J. Freudenberger. 

 It’s important to note, there’s a difference between burnout and traditional stress or work exhaustion. While exhaustion can be overcome with rest, a core part of burnout is a deep sense of disillusionment, and it is not experienced by people who can take a more cynical view of their work. What steps can you take to help prevent burnoutin your job and ultimately your career? 

1.  Make time for self-care, both body and mind 

We all know the importance of eating right and exercising. But when in a constant stressful situation, such as a career headed towards burnout, it’s vital to make sure you’re taking care of yourself. Physical symptoms can occur from stress, such as aches and pains, feeling tired, lack of focus, and difficulty sleeping. 

 A great practice for managing stress is yoga and mindfulness meditation. It is also helpful to learn positive thinking techniques. If you are able to be positive, you can change your perception of challenging situations and manage your emotions.    

2.  Perform a job analysis 

Often when we are tired and stressed out, we feel like we will never catch up. There is always something to be done—another email to send out or another phone call to make. Feeling like this can often lead to burnout. 

 Try performing a job analysis to see what is actually expected of you and what isn’t. This will help to clear the clutter that may be fogging your judgement, yet aren’t even part of your job. After your job analysis, if you feel your boss is overloading you, schedule a meeting to discuss your work load and see if there is anyone you can delegate tasks to.  

3.  Take control of your day 

Take breaks throughout your day – sitting for long periods of time is bad for you, affecting your physical and mental health. Turn off after hours. Set the expectation with your boss that you are not available 24/7, set guidelines and limitations for emergency situations, and then unplug and disconnect from your work. You will be a better employee because of it. If you feel you are micromanaged talk to your boss about taking more control of your tasks and projects so that you can set the expectations better. 

 Learn prioritization techniques so that you can manage your time effectively and use To-Do lists to avoid feeling overwhelmed and out of control.  Be sure to set these habits into motion in your home life as well. Take control of your tasks at home and be sure to not let home repairssit on the side shelf.  

4.  Exercise 

Start small but start moving your body. Exercise can help alleviate stress and will also increase your energy and productivity.  Exercise can help take your mind off work and traditionally leads to a better night of sleep.    

5.  Communicate 

Schedule some time to have regular check-ins with your boss to discuss your concerns about your job. Come up with solutions to present before talking with your boss, just complaining about your situation will frustrate you both. Discuss what is causing your stress but leave the emotion at the door by sticking with the facts and pinpointing specific examples. Is it the schedule, the workload expectations? Have a plan to communicate and discuss what you need to help prevent burnout.  

6.  Evaluate your options and come up with a plan 

Take time to evaluate your current job and if it is the right fit for you. Are you just in a stressful time or have you outgrown your role? Is there a better option out there that better fits your talents and interest? Before making a move discuss your specific concerns with your supervisor. There may be ways you can change expectations or reach a compromise. If not, come up with a plan to move on from your career and focus on options that may be a better fit for you.