While not new, stress and burnout at work are becoming a more common topic of conversation.
In particular, the last few years through the pandemic have been stressful for many and more employees than ever are feeling burned out.
On top of this, remote work is causing isolation and lack of connection, further exacerbating burnout in the workplace.
So, what can we do about it?
Here’s how to catch burnout early and four proactive areas you can address to avoid it in 2023 and thrive at work.
What is Burnout?
All professionals feel some stress at times. The pressure of a tight deadline or giving a key presentation can cause stress or anxiety and make you feel stretched a little too thin.
But when this feeling becomes the norm, you’ve entered into burnout territory.
Burnout is classified as an occupational phenomenon in the International Classification of Diseases. It’s defined by three dimensions:
- Feelings of energy depletion or exhaustion
- Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
- Reduced professional efficacy
All three of these factors must be present for something to be defined as burnout. These are also chronic symptoms, not short-term ones. So, a bad day where you feel all of these things doesn’t necessarily mean you’re burned out.
Understanding this definition makes it easier to recognize some of the early signs of burnout and turn to tools and strategies to address stressors before they become burnout.
What’s Causing Burnout in 2023?
Each person is unique when it comes to stress and burnout. Different triggers, experiences, or environments will impact each employee differently.
That said, some common triggers for burnout include:
- Consistent overwork like long hours, tight deadlines, or being on-call during off hours.
- Difficult personal circumstances such as illness, financial challenges, childcare, moving, and more.
- Taking on too many projects and saying “yes” all the time.
- Demanding interpersonal relationships and frequent conflict.
- Life changes like relationship status, new job, or moving cities.
Some of these are obvious causes of burnout, like working too much.
But shifting life circumstances or things in your personal life can also cause burnout because they drain your time, energy, or resources that normally would be directed to your work.
Besides these common causes for burnout, 2023 poses some unique challenges for employees.
Many people have had a challenging few years through the pandemic. Things like illness, job loss or change, or shifting social norms all impacted our ability to work.
On top of that, remote work is now the norm in many workplaces which can drive issues like loneliness and lack of connection. The lack of distinct workspaces can, for many, blur the lines between work and home, which makes it hard to disconnect.
These factors all contribute to burnout, which, if left unchecked, can be very detrimental to your health and wellbeing.
4 Key Ways to Avoid Burnout
The key to avoiding burnout is to catch it early on.
Once many people are truly feeling burned out, they’re left with few options. Because of the toll it has on your mind and body, many employees have to quit or dramatically reduce their workload in order to recover.
So, catching the early warning signs is crucial to avoiding burnout. If you’re feeling stressed and suspect you may be close to the burnout area, reflect on the three dimensions given the above definition:
- Energy: How do you feel most days? What’s your energy level like? Early signs of burnout may materialize as feeling overwhelmed by even the smallest tasks.
- Negativity: What’s your attitude towards your job? Are you feeling detached or even cynical about it? You may be heading towards burnout if everything and everyone starts irritating you and you’re less able to regulate your emotions.
- Efficacy: How’s your work performance? Have you been “dropping the ball” (or feeling like you are) or not performing to your normal standards? You may be saying “yes” all the time despite being at capacity and aren’t able to keep up with your commitments or workload.
If you can recognize these early signs, you can start introducing some healthy habits and tools into your life to combat it.
Here are 4 essential strategies to prevent burnout:
1. Allow Yourself to Feel
Many of us struggle to express or feel our emotions. Instead of healthily processing stress, frustration, or whatever it might be, we bottle it up and try to carry on with our days.
But repressing emotions can be harmful to both your mental and physical health. And, those emotions don’t just go away—they fester inside and lead to something like burnout.
Here are some ways you can prioritize your emotions and make space for them:
- Journal: It doesn’t have to be long, but jotting down a few thoughts at the end of a day can help you process through them.
- Talk it out: Speak with a trusted friend, family member, or professional to process through your feelings.
- Check-in: Stop throughout the day and check in with yourself and how you’re feeling. See if there’s anywhere in your body you’re holding onto something (i.e., tension in your neck from stress) and release it.
- Cry: Allow yourself to cry when you need to!
- Create: Tap into your creativity to express how you’re feeling through art, music, poetry, or movement.
2. Develop Strong Boundaries
One big cause of burnout is saying “yes” when you really need to say “no.” Creating boundaries in your personal and professional life will help protect your mental health, time, and energy. Here’s how to do it:
- Reflect: Start by thinking about things that are causing you stress and discomfort, or people who drain your energy. Think about what would help make those situations better and what boundaries you can set.
- Share: Be clear, direct, and kind with someone else when you’re sharing your boundaries. It’s important to verbalize them and not just assume someone will know your boundaries.
- Uphold: Reiterate your boundaries when they’ve been crossed. If the boundary is constantly violated, you may need to consider if that’s an environment or relationship you can continue to be in.
3. Find Your People
Loneliness and isolation is rampant today, especially among those who work from home or by themselves. This lack of connection can drive burnout because our relationships contribute to emotional regulation, fun and excitement, and healthy problem-solving.
Consider how you can boost interpersonal connections in both your professional and personal life:
- Pick up the phone: Use your lunch breaks to call a loved one. Just a quick call in the middle of the day can give you the pick-me-up you need.
- Join a class: Get into an exercise, art, or other hobby-related class with some other people. You get to do something you enjoy while connecting with like-minded people.
- Evaluate your workspace: Unless you’re thriving while working from home, don’t think it’s your only option. Coworking spaces are productive workspaces designed to foster community and connection. Small teams can also benefit from being in a like-minded group of professionals while taking advantage of a private office.
- Pursue professional development: Classes, networking events, seminars, or other professional development opportunities are a great way to meet more people while increasing knowledge and skills.
- Eat with others: You need to eat lunch, so why not do it with other people. Make it a priority to always enjoy lunch with others, whether it’s a friend you meet, colleagues, or a fellow coworking member.
This is a non-exhaustive list—try out options that feel right to you. There’s an important connection between community and mental health, so try to make relationships a key priority in your life.
4. Practice Self-Care
Self-care is often associated with splurging on something you want to buy or going for a nice meal. But it’s not always indulgent or expensive. Self-care is doing the things you know are good for you… and sometimes that’s hard work!
Here are some common areas of self-care, though everyone’s list will look a little different:
- Take care of your body: Eating well, exercising, sleeping, and staying hydrated make a huge impact on your daily life.
- Engaging in tough conversations: Setting boundaries, expressing how you feel, or sticking up for yourself are all hard to do, but it’s the ultimate sign of self-care—it’s showing you that you’re worth it.
- Practice gratitude: Focus on the positive things in life and practice being thankful for all that you have. Here are 12 simple gratitude practices you can try.
- Get outside: Nature can be so healing. Try to make it a point to spend time outside every day. Walking, hiking, biking, or just sitting outside are all great options.
- Treat yourself: Self-care can, from time to time, be a bit extravagant. If you’ve been eyeing a new outfit or restaurant to check out—go for it!
When it comes to preventing burnout in 2023, you need to tap into the things that help you feel good, both mentally and physically.
It’s not just about finding a new place to work—though that may be a solution for some—but rather building a life that provides work-life balance, rest, and enjoyment. And, sometimes that means having hard conversations and setting boundaries to ensure you’re taking care of yourself.
If you want to join an engaging community of like-minded professionals, you’ll find it here. Book a tour of The Post today.