Reducing Work Burnout Without Relieving Your Position



Are you exhausted with work that you feel like you’re on the brink of breaking down?

Working in a physically draining, harsh environment with unreasonably heavy workload can make a person unhappy to the point of depression. A phenomenon like this is often regarded as work burnout. No matter how you try to cope and tell yourself all the reasons why you are doing your job in the first place, eventually, something inside of you will snap and you will find yourself unable to function accordingly.

Unfortunately, without help or counseling, people result to self-blame which can lead to a low self-esteem and distorted image of oneself.

But work doesn’t have to be synonymous with despair. There’s a vast difference between being busy with work and being burdened with work. Adapting efficiently to various efforts can help you gain control and get your life back without considering giving up your career.


Burnout Defined



Defined as a condition that is primarily characterized by inadequate professional competence, physical and mental exhaustion, and anger, work burnout is not just about people claiming to be tired or having an undesirable attitude. It’s mainly because a person is working in a toxic organization that is deprived of transparency and assistance from colleagues and managers.

The American Psychology Association (APA) have stated that aside from the emotional toll work burnout can cause, it can also affect a person’s physical health which is manifested by cardiac illnesses, diabetes, sleep disorders, and metabolic malfunctions.


What should you do if you feel like there is an impending feeling of burnout?

1. Take time off

According to Gretchen Flores, MA LPC LCPC, “Rest time is essential to recover from the burden of stressors in our day to day lives. Rest can include sleep, relaxing, time doing something that you enjoy doing such as reading, fishing, calling a good friend.” Admitting that you are all burnt out is the necessary step in rehabilitating your work-life balance. Take a vacation for a couple of days to give yourself time to unwind; distress with family and friends. Set some boundaries through disconnection and unplugging. Don’t check your emails or your messages now and then.

2. Get proper sleep

Sleeping for less than six hours a day is a major contributing factor for work burnout. Sleep deprivation can significantly affect your productivity and performance leading to fatigue, sensitivity, stress, mental impairment, and susceptibility to mistakes. Recover from long-term burnout by having a proper sleep. Remember that “stress affects every aspect of our lives, especially when it’s overwhelming. It can inhibit sleep and natural healing; cause stomach issues, headaches, and weight gain; increase pain levels; and even lead to heart disease.”Sonja Seglin, LCPC said.




3. Meditate

Relaxation doesn’t require a lot. Meditation must be taken seriously. Moments of silence and recreation are something that you give yourself. Talk a quick walk, read a book, listen to soothing music – relax with a purpose of rejuvenating your mind and body.

4. Seek professional help

If you feel like you’ve done everything you can to improve your state and still feel helpless to the point of no reprieve, and at the same time, experiencing precursors that could result in health problem, it is recommended that you seek the help of a medical practitioner whether you’re feeling mental or physical manifestations. “Therapists can provide a fresh perspective on a difficult problem or point you in the direction of a solution. The benefits you obtain from therapy depend on how well you use.” Chris Corbett, PsyD explains.

5. Stay organized

Worrying about the order of things is another characteristic of work burnout. Exhaustion can lead to absentmindedness. Unclutter by clearing your head and creating a list of the essential things that you need to accomplish within the day or even within the week. By writing down what needs to be done, you can prioritize systematically and efficiently.