Learn How to Beat Job Burnout

If your bad day has lasted several weeks and you can’t seem to get your energy going, it’s probably time to hit the reset button.

By Dawn Papandrea, Monster contributor

Job burnout is a genuine threat to workers everywhere and in every industry. A bad day at work leads to a bad week. You’re irritable. You dread walking into the office. You feel like nothing is going your way, or your work is going unappreciated. These feelings linger and begin manifesting into physical symptoms and unbearable stress. You're genuinely considering walking out and never looking back because you're burned out at work.

According to a Monster survey of 1,000 full-time and part-time employees in the United States, 34% said their job negatively affects their mental health. Many employees have experienced anxiety (41%), depression (24%), and physical illness (12%) as a result of their job. Additionally, a Gallup surveyed approximately 7,500 full-time workers and found that 23% were experiencing work burnout very often or always, and 44% reported feeling burned out sometimes. In fact, burnout is such a widespread phenomenon, the World Health Organization (WHO) officially classified it as a syndrome (though not a medical condition).

Left unaddressed, burnout can lead to meltdown. According to a Monster poll of 3,000 workers, half the respondents said they have cried at work. A boss and/or colleague (45%) and workload (16%) were the top two work-related causes.

Job burnout can be fixed. Before it becomes a full-on blaze, take a deep dive into what causes burnout from work. If you think it describes your current situation, try some of the stress management strategies below.

What Is Burnout?

Burnout is a syndrome resulting from chronic stress that has not been successfully managed, according to the WHO.

In other words, it’s more than just getting into a tussle with your boss. It’s an ongoing, overwhelming feeling that you’re mentally and physically drained. When you’re bringing that feeling home with you to the point of not sleeping, not eating, or not enjoying life, you’re in peak burnout mode.

How Common Is Burnout?

There are no historical numbers of how common work burnout is, but there's a rise in the reporting of the condition. Although job burnout is hardly a new thing, the nature of work has changed dramatically in recent years, which could also be why we’re hearing more about it now than we did before email, apps, and texting existed.

What Causes Burnout?

Causes are often attributed to exhaustion from workload, whether it’s doing something you hate or something you love. Working alongside micromanagers and bullies can also take its toll on your emotional state. In a job that isn’t a good fit, it’s obvious how the negative feelings weighing on you could wreak havoc. But even if you’re passionate about your job, working too many hours can take its toll.

When you're a work martyr who over-commits to the point of exhaustion, that can stimulate stress and then cause anxiety. Or, if you have a job that you're emotionally attached to—for example, burnout in healthcare and burnout in social services are common—it can be difficult to put space between you and the job. From there, you may lose sleep (from the excess amount of the stress hormone cortisol), and that can then lead to a sense of being physically and cognitively exhausted.

You might also experience work burnout after reaching a high point. Think about pro athletes after a huge triumph, or even business people who achieved success early in their careers. The proverbial come down can be rough. The next professional hurdle can feel overwhelming when you’re burned out at work.

What Are Some Signs of Job Burnout?

No matter the cause, the signs of burnout may look similar. Let's say you sit down to work and just stare into space. You procrastinate and make excuses, check your email, watch one more video on TikTok, and so it goes. This stems from feeling unmotivated, lacking the creativity and energy you once had about your job, and feeling extra tired than normal.

For other people, just doing a small task related to their job can feel painful. Job burnout symptoms can even manifest as physical ailments such as headaches, stomach issues, and more.

How Can You Treat Burnout From Work?

Job burnout isn’t necessarily a sign that you no longer enjoy your career or the work that you do, but rather it’s an indication that you might need to take a break.

It doesn’t matter if you actually travel somewhere or stay local; the idea is to give yourself a respite from work. This time away should be spent relaxing, resting, and doing things that you consider fun.

Of course, a short getaway isn’t a long-lasting cure if you’re returning to the same working conditions once it’s over. More frequent mental breaks from work can do wonders for your well-being and help you go back to work refreshed.

Your mindset toward work can also play a role. Set a new goal or prioritize your workloads, and it's critical that you allow yourself to say no when your plate is full. And if you have perfectionist tendencies, you have to work on accepting that doing something well is more than enough.

Finally, try incorporating meditation, gentle exercise, and reconnecting with a sense of fun and laughter into your daily routine.

Tame the Flame

If you think job burnout has everything to do with your current work arrangement, then it may be in your best interest to start looking for opportunities that will allow you to take back your life. Need some help taking the first step? Create a free profile on Monster. We can get you in touch with recruiters, send you career advice, and much more. When it’s time to hit the reset button on your career, Monster is a great place to start.