What are work burnout symptoms and how to deal with them?

Do you ever feel that you are continuously being drained or exhausted at the workplace? You don't have enough motivation to do work and feel tired every time. If yes then maybe you are facing work burnout.

Let’s take a look at work burnout and its management.  

What is mean by work burnout

Work burnout is a specific type of work-related stress. It is a condition associated with physical, emotional, and mental exhaustion. Work burnout is caused due to excessive and prolonged stress due to work. Work burnout may be caused due to stress not only because of work but the behavior of colleagues at the workplace or being bullied at the workplace. 

Causes of work burnout

The major causes of work burnout are as follows

  • Stress from job
  • Increasing age 
  • Being under-valued by the boss and colleagues at work 
  • Responsibilities of house chores along with job
  • Imbalance in work-life 

What is the difference between stress and work burnout

Stress is one of the major causes of work burnout but it does not mean that both are the same. You can say that stress is a “ cause” and “ work burnout “ is a consequence of it. 

Stress and work burnout are not the same phenomena. The major difference is that stress affects you physically but work burnout affects you emotionally. Stress may temporarily affect your health and working but work burnout causes long-lasting damage to your emotional and mental health. 

Stress may carry some positive aspects in your life for example a student being stressed to complete an assignment within the due date will be able to complete it before time. 

Sign and symptoms of work burnout 

Work burnout is characterized by prominent signs and symptoms that may be noticed by an individual facing work burnout by himself or noticed by close family members and friends. We categorized symptoms of burnout separately associated with physical, emotional, and behavioral states. 

Physical symptoms of work burnout:

  • Feeling drained and tired most of the time
  • Frequently getting headaches and muscle pain
  • Loss of appetite
  • Change in sleep frequent 
  • Loss of immunity or frequenting getting the minor illness 

Emotional symptoms of work burnout:

  • Considering yourself a failure
  • Self- doubting your own abilities
  • Lack of motivation
  • Feeling detached or lonely in the world
  • Increase in negative thoughts
  • Feeling you are a loser and helpless

Behavioral symptoms of burnout:

  • Quit socializing
  • Skipping work 
  • Expressing frustration
  • Escaping realities by taking drugs and alcohol

Tips to deal with work burnout:

Work burnout can cause some permanent damage in your life as it influences your way of thinking, increases negative thoughts and drains you emotionally. It is essential to learn how you can deal with your work burnout before it becomes too late. The following tips and suggestions will definitely help you with it.

  • Ask for help: If the overburden or work drives you to the state of work fatigue then it is important to ask for help from the co-workers. You can also request helpers and assistants to deal with the burden of work without compromising the quality of your services. 
  • Improving your work environment:  Being comfortable in your work environment will not only decrease your burden but it will also improve your productivity at work. Which means you can do things better, faster and more efficiently. Assess your working environment, and see if you can make it more comfortable in any way. If you do a desk job that requires you to sit in the same position for extended hours, a better chair or a cushion behind your back for better support, or even a leg rest can help a lot in reducing the fatigue factor. If working in a noisy environment is stressful for you, you can invest in ear muffs.  
  • Managing workload:If you are experiencing a lot of work pressure, discuss alternative plans with your supervisor to diffuse the workload or request to reschedule your work plan to get some relief.
  • Take a break: A vacation is always a good plan to change your mood and relax your mind. If there is any chance of taking a vacation then don't miss out on the opportunity to take some break from work life. 
  • Try something new: You can take on a new hobby such as indoor planting or outdoor gardening or resume your activity of interest like painting and reading. You should set time for yourself in a whole day to do the work of your interest. 

  • Pause, Relax and Restart: If you feel exhausted and sleep deprived, you should definitely pay attention to your bodily needs like resting and sleeping for an appropriate amount of hours. Avail your mental health break from work, or take a few short leaves from your job to catch up on your sleep. Just enjoying some relaxing “me-time” by rescheduling your everyday tasks and work life can remarkably help you restore energy levels. 

  • Try CBD oil to relieve stress; CBD iis reported to give a calming sensation and reduce stress. It also improves the sleep quality of people who face insomnia or irregular sleeping patterns. We suggest Calluna Labs Full Spectrum 1000mg taken twice a day. 
  • Start doing exercise: Exercise is the best way to increase physical activity and divert the mind from stressful scenarios. Simple exercise like walking and swimming also helps to improve your condition. Plus when you exercise your body releases endorphins the “happy” hormones

  • Mindfulness:  It is an act of being fully focused on breath-flow and completely aware of what you are sensing and feeling at every moment without judgment. At the workplace, this practice helps you to face the situation with patience and lets you act smartly and wisely.

Bottom line:

Work burnouts can drain you emotionally and give long-lasting consequences. Therefore it is important to keep a check on your mental and emotional health by monitoring  the changes in yourself due to any work stress or work-related stress. Work burnouts can be managed by following the above-mentioned tips as well as a slight change in the mode of thinking and evaluating the situations at the workplace.