Are you dragging yourself to work every day, and feeling like starting your day is a monumental chore? Have you started questioning the value of your work? Do you get impatient with your coworkers, clients or even your boss? Is your job-related energy low or nonexistent? Are you feeling a constant sense of dissatisfaction and lack of connection from your work? Are you sleeping more or less than normal, getting sick more often, having headaches or stomach issues, or self-medicating with treats, alcohol, or drugs?
If so, you’re probably burned out in your job. The good news is that there are things we can do to remedy the situation, even if you’re not quite ready to look for a new job.
Step 1:
First, if you can, take some time off! Even if you love your work, time away from it is absolutely essential. Unplug from tasks like email. Do things you enjoy. Catch up on sleep and exercise.
Step 2:
Next, think about your options. Are there projects you can share with others? Things you hate doing that you might be able to offload? If your manager is supportive, have a conversation about how you’re feeling and what some ideas are to balance things more. Focus on changes you can make, whether on your own or with the support of your boss.
Step 3:
Try some mindfulness. This can be whatever works for you: a long walk in the park, yoga or tai chi, meditation, deep breathing, acupressure-point tapping (EFT), stretching, getting a massage— whatever works for you. The app Insight Timer has lots of free options, ranging from guided meditation to background noise for sleep.
Step 4:
Reach out to people. Your colleagues, family, and friends likely want to support you, so let them know you’re struggling. If you’re open to it, you might also seek the support of a mental health provider like a counsellor or social worker. Talking with people and building connections community can often be helpful and comforting.
Step 5:
Finally, if you need to, you can also start thinking about finding a new role. This can feel like an overwhelming task, so start with small steps, and seek help as you need it. Burnout is very real and can lead to a host of problems, so if things simply aren’t going to get better, it’s time to make a change.
