Over it: What to do about burn-out

Hey everyone! Apologies for my hiatus – but I’m back. How has 2023 been treating you so far?

For me, 2023 has come with a whole host of challenges, which led to my break from blogging. And it seems like so many people I speak to are wrestling with problems, primarily at work. In the midst of all the conversation, I’ve noticed a common theme: burn-out. And I don’t know about you, but I am (unfortunately) well-acquainted with the concept of burn-out.

Burn-out is caused by chronic workplace stress that isn’t managed well. There’s three major feelings that are associated with burn-out, according to the World Health Organization:

• feeling low energy/exhaustion
• feeling mentally distant or feelings of negativity/cynicism towards your job
• feeling inefficient in your job

What’s the difference between the fatigue and low mood associated with burn-out vs depression? Well, if you feel like you only feel tired and negative when you’re at work, then it’s more likely burn-out. If you feel tired or negative all the time, even outside of work, then you may be struggling with depression. If you’re not sure, seek out a professional opinion from your primary care provider or a mental health professional.

So what should you do about burn-out? Quitting your job isn’t always an option, and it may be a bit drastic. But…you also shouldn’t live in constant states of high stress. It can lead to depression in the future, along with a risk of developing health problems such as high blood pressure and heart disease. Here’s some tips to fight burn-out.

Love yourself

You’ll hear me talk about this topic constantly, and that’s because I am a firm believer that you cannot live a full life without tending to your own needs. Working in a demanding, high-stress environment can cause you to neglect yourself. If you’re burned out at work, it is so important to carve out time during your day to engage in self-care. The mode of self-care will depend on what you need, but here are some ideas are:

• taking a shower every day
• exercising a few days per week
• watching your favorite comfort show/movie
• calling a friend or family member
• journaling
• weekly therapy sessions
• getting at least 7 hours of sleep a night

While you continue to show up for your job, don’t forget to show up for yourself.

Get-away

One of the characteristics of burn-out is exhaustion. Working long hours or engaging in emotionally or physically taxing work for a long time makes it hard to relax. Some people with burn-out may even experience some level of insomnia due to anxiety about the upcoming work day. It might be time to request PTO. Paid-time-off is a benefit that many people in the United States do not take advantage of. Studies suggest that about 55% of people do not use all their PTO in a year.

Consider taking a day or two off from work for your mental health. You could plan a vacation, or you could just stay home and bop around and do nothing! But rest from work is key to fighting and preventing burn-out.

I understand that some of you don’t have the luxury of paid-time-off. You might work at a job that doesn’t offer PTO, or you might be a student (which is a 24/7 kind of job). If you have the ability to, I would still suggest taking a day or two off every few months for prolonged rest. Students, pick one afternoon or evening per week where you are strict about doing nothing related to school-work. And don’t feel guilty about taking time off, either. Remember that rest is a right, not a privilege.

Draw the line in the sand

This point is all about boundaries. The first time I ever experienced burn-out, I realized that part of the issue was the fact that I was working much later than I was expected, taking on extra responsibilities that I could not handle at the time, and taking work home with me. If you’re struggling with burn-out from overworking, here’s some tips for how to draw healthy work boundaries.

• Avoid checking your work email when you are outside of work hours
• Avoid working more than your designated work hours, if possible
• Leave work at work! Don’t take projects or assignments home with you
• Don’t be afraid to decline requests that are outside of your job expectations that you can’t manage right now

It can feel strange to set boundaries, and I know for some industries this can be frowned upon. But if you are in a work environment that is not supportive of healthy work boundaries, it may be time to think about transitioning to a different job.

Everyone deals with burn-out differently. If you have any other tips/tricks that work well for you, drop them in the comments!