How to recognize symptoms of job burnout: Ask HR
Johnny C. Taylor Jr. tackles your human resources questions as part of a series for USA TODAY. Taylor is president and CEO of the Society for Human Resource Management, the world's largest HR professional society and author of "Reset: A Leader’s Guide to Work in an Age of Upheaval.”
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Identifying and Managing BurnoutQuestion: I’m usually energetic and productive at work, but months of intense effort have left me exhausted and unfocused. Even after a few days off, I return feeling just as drained. Could I be burned out, and if so, what should I do about it? – Tim
Answer: I’m sorry to hear you’re feeling this way. High-intensity work environments can take a toll on even the most energetic and productive individuals. Based on what you’ve described, there’s a possibility you could be experiencing burnout. Burnout is a state of emotional, physical, and mental exhaustion resulting from prolonged and excessive stress. Be on the lookout for these symptoms:
◾Exhaustion: This can manifest as persistent fatigue that continues even after rest or a few days off.
◾Irritability: Finding yourself more easily frustrated or short-tempered.
◾Lack of motivation: Feeling detached or less interested in your work or other activities you once enjoyed.
◾Increased mistakes: Making uncharacteristic errors more frequently or second-guessing your abilities.
Recognizing these signs is a critical first step toward addressing the situation. Here are some strategies to help you manage and alleviate burnout:
- Prioritize self-care. Make sleep, a nutritious diet, and regular exercise nonnegotiables. Even small self-care activities can have a profound impact on your mental and physical health.
- Adopt healthy work habits. Structure your day with regular breaks to prevent exhaustion. Set boundaries for work hours to ensure you have time to unwind.
- Organize your environment. A tidy workspace can improve focus and reduce stress. Dedicate time to declutter and organize your surroundings.
- Learn to say no. It’s crucial to protect your time and energy. Don’t be afraid to refuse additional tasks that could overwhelm you.
- Engage in relaxation practices. Try mindfulness exercises, such as meditation or journaling, as a way to manage stress and clear your mind.
Most employers are aware of how workplace stress can impact morale and work performance, so it’s essential to communicate with your employer. Having an honest conversation with your supervisor can open doors to resources your company may offer, such as an Employee Assistance Program (EAP), which can provide the support you need. Together, you can reassess your workload and explore options to better manage and potentially reduce stress.
This approach can guide you toward regaining your energy and focus. By addressing the root cause of your exhaustion, you’ll be better equipped to manage stress and restore your productivity and well-being.
You aren’t alone in feeling this way: 31% of U.S. workers report frequent or constant job stress. Engaging with colleagues, friends, or a support group can also prove beneficial. Sharing experiences can offer solace and identify solutions to fit you and your colleagues experiencing similar symptoms, and ultimately make your workplace better in the process.
The views and opinions expressed in this column are the author's and do not necessarily reflect those of USA TODAY.