According to an American Psychological Association1 survey, nearly 80% of respondents experienced recent professional stress. Plus, roughly 60% of the approximately 1,500 survey participants said workplace stress caused low motivation and energy.
Ultimately, this state of mind can lead to a condition called burnout. We’ll explain what burnout is, why it must be addressed, and how you can mitigate its effects. That way, you can be healthy and happy inside and outside the office.
Burnout is a psychological condition that can arise when workplace stress goes unmanaged or unresolved for too long. You may be experiencing burnout if some or all of the following statements ring true for you:
I have difficulty concentrating.
I no longer feel creative or able to innovate.
I’m accomplishing less than I used to.
I’m making silly mistakes.
I feel incompetent.
I don’t see a point in the work I do.
I have little to no motivation.
Since burnout is a severe form of stress, you might notice physical symptoms, too. You may be exhausted or feel pain in your body.
Burnout compromises your physical and mental health. If you ignore it, the problem (and your life) will only get worse.
While burnout is a serious concern, be encouraged because there are several things you can do to beat it including the following.
Since burnout can drain your motivation, you may fall into bad habits like eating fast food, skipping workouts, or staying up late to look at a screen. These activities, while easy to do in the moment, will only make you feel worse in the long run.
You should prioritize restoring (and preserving) your physical health. Eat a balanced and nutritious diet, exercise regularly, and get adequate rest. It may take more effort now, but your future self will thank you.
You must simultaneously attack burnout on two fronts: physically and mentally. You can help your mental health by doing things proven to reduce stress and increase joy.
For instance, try to spend more time with loved ones or participate in your favorite hobbies. Consider taking a vacation to distance yourself from the stress at work.
Important Note: If depressed or anxious feelings persist no matter what you do, it may be a good idea to speak with a therapist or medical professional for help and personalized advice.
While it’s important to alleviate the effects of burnout, you must also address what caused it in the first place. Otherwise, the cycle will repeat.
There are many possible burnout causes, such as:
Too many responsibilities
Too little support
Boredom
Micromanagement
Little recognition or few rewards
Lack of clear career path
Hostile work environment or poor company culture
Once you determine where your stress stems from, you can decide how to move forward.
If you’re burned out because it seems like your job is too big for one person to handle, you may be able to fix the problem by getting better organized or delegating some of your tasks. Consider implementing these strategies:
Make a prioritized to-do list for the following day: That way, you start each morning knowing exactly what to tackle.
Block off time on your calendar to do deep work: Use this uninterrupted time to complete the most pressing tasks.
Take short breaks throughout the day: Doing so can improve your focus.
Avoid multitasking: Contrary to popular belief, multitasking often decreases productivity because your attention is split.
Find fast stress reduction techniques you can use in the office: Some people like squeezing a stress ball while others benefit from deep breathing exercises.
Keep your work and personal life separate: While it can be tricky, your body and mind need time away from your job.
View workflow optimization as a continuous process: Never stop looking for ways to become more efficient (and thus less stressed).
Remember: Don’t be afraid to ask for help. Delegate some of your work to a team member who has the capacity. Tell your boss you’re struggling and see what solutions they can offer.
If you’re burned out because your boss won’t listen to your pleas for help or your company’s culture is toxic, you may have to make a professional move. Perhaps you can transfer to a different department or location to escape a poor supervisor. However, you might also have to consider leaving the organization if the cause of your stress is systemic.
Even financial professionals can experience professional burnout, but with modern resources and a little planning, you can achieve balance.
1 https://www.apa.org/monitor/2022/01/special-burnout-stress
This article is provided for general informational purposes only. Neither New York Life Insurance Company, nor its agents, provides tax, legal, or accounting advice. Please consult your own tax, legal, or accounting professional before making any decisions.
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