Job Burnout: A Closer Look
Chicago is a fast-moving city known for its hard-driving work culture and relentless pursuit of success. Just look at all of the Fortune 500 companies with offices in the city’s central business district, including The Loop.
But here’s the thing – that hard-driving culture often leads Chicagoans to experience work-related burnout (see our therapy for work burnout page). The competitive nature of the city’s industries, long working hours, and high expectations can take a toll on one’s mental and physical well-being.
In fact, a 2021 study from the Society of Human Resources Management (SHRM) that included people from Chicago found that nearly half of all workers felt completely burnt out. We’re talking crispy toast folks!
And so that is the inspiration for this post – the signs and symptoms of burnout, plus 10 ways to overcome this phenomenon (or at least ameliorate some of the discomfort). In this post, we will explore the concept of job burnout, its impact on individuals, and provide ten effective strategies to overcome this exhausting state of being.
What Is Job Burnout Exactly?
Job burnout refers to a state of chronic physical and emotional exhaustion caused by excessive and prolonged stress in the workplace. It is characterized by feelings of cynicism, detachment, and a sense of reduced accomplishment. Burnout typically develops gradually, and its symptoms may go unnoticed until they significantly impact an individual’s life.
The Impact of Burnout
If you are struggling with work related burnout, it’s important that you know the major ways symptoms can show up in your life. Below, I’ve listed common emotional and physical symptoms. Keep in mind that what you read below is not designed to be an exhaustive list and that some symptoms may be rooted in a medical cause. Think of the material that follows as “big picture”.
The Impact of Burnout
If you are struggling with work related burnout, it’s important that you know the major ways symptoms can show up in your life. Below, I’ve listed common emotional and physical symptoms.
Keep in mind that what you read below is not designed to be an exhaustive list and that some symptoms may be rooted in a medical cause. Think of the material that follows as “big picture”.
Emotional/ Mental Symptoms of Burnout
1. Mental and Emotional Well-being: Burnout can lead to increased feelings of anxiety, irritability, and a loss of motivation. It may also contribute to a decline in self-esteem and a loss of interest in work-related activities.
2. Interpersonal Relationships: Burnout can strain relationships with colleagues, friends, and family members due to emotional and physical exhaustion. It may lead to decreased social interactions and a general withdrawal from social activities.
3. Cognitive Abilities: Persistent burnout can impair cognitive functions such as concentration, memory, and decision-making. Individuals may experience difficulty in focusing on tasks and struggle to maintain productivity.
4. Work Performance: Burnout often results in decreased job performance, including a decline in productivity, increased absenteeism, and an elevated risk of errors and accidents in the workplace.
5. Feeling sad or down: Burnout makes you feel this way because you don’t have the energy to do much of anything else but sit on the couch.
Negative Physical Implications of Burnout
1. Chronic Fatigue and Insomnia: Prolonged periods of stress can disrupt sleep patterns, leading to chronic fatigue and insomnia. Lack of restorative sleep further exacerbates burnout symptoms and hinders recovery.
2. Weakened Immune System: Burnout weakens the immune system, making individuals more susceptible to infections, illnesses, and prolonged recovery periods.
3. Increased Risk of Cardiovascular Disease: Chronic stress associated with burnout can contribute to elevated blood pressure, heart disease, and other cardiovascular issues.
4. Gastrointestinal Problems: The physical manifestations of burnout often include digestive issues like stomachaches, acid reflux, and irritable bowel syndrome (IBS).
5. Feeling irritable and cranky on more days than not: You may even snap at people or go off, particularly when pressed for time.
Overcoming Work Burnout
Overcoming work-related burnout requires a holistic approach that addresses both the physical and emotional aspects of well-being. By implementing various strategies, individuals can regain a sense of balance, find fulfillment, and prevent burnout from further impacting their lives.
The following ten strategies provide practical tools and techniques to help combat burnout, promote self-care, and foster a healthier work-life integration.
1. Set Clear Boundaries: Establish a healthy work-life balance by defining boundaries between work and personal life. Prioritize self-care and allocate time for activities that bring joy and relaxation.
2. Seek Support: Reach out to friends, family, or professional support networks to share your experiences and seek guidance. Engaging in open conversations can provide emotional relief and valuable insights.
3. Practice Stress Management Techniques: Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, deep breathing exercises, or engaging in hobbies that bring you joy. See our stress management therapist page to learn more.
4. Take Regular Breaks: Allow yourself regular breaks throughout the workday to recharge and rejuvenate. Stepping away from your desk, stretching, or taking short walks can help alleviate stress and improve focus.
5. Delegate and Prioritize Tasks: Learn to delegate tasks effectively and prioritize your workload. Focus on essential responsibilities and consider outsourcing or redistributing tasks when possible.
6. Nurture Social Connections: Foster relationships with supportive colleagues and engage in social activities outside of work. Connecting with others can provide a sense of belonging and emotional support.
7. Engage in Physical Activity: Regular exercise boosts endorphins, reduces stress, and improves overall well-being. Find physical activities that you enjoy and incorporate them into your routine.
8. Disconnect from Technology: Set boundaries with technology by establishing designated times to unplug from work-related emails and notifications. Create tech-free zones or periods during the day to allow for mental rest and relaxation.
9. Practice Time Management: Effectively manage your time by prioritizing tasks, setting realistic goals, and breaking large projects into smaller, manageable steps. Utilize time management techniques such as the Pomodoro Technique to enhance focus and productivity.
10. Cultivate Self-Care Habits: Prioritize self-care by engaging in activities that promote physical and mental well-being. This can include getting sufficient sleep, maintaining a nutritious diet, practicing relaxation techniques, and engaging in activities that bring joy and fulfillment.
What’s great about this read is how the author offers evidence based approaches for reducing feelings of burnout in your life. I’ve recommend this book to several of my corporate clients who work close to the Chicago Board of Trade and heard amazing feedback.
I mention this because I recognize many of you reading want something that goes beyond talking about work burnout and instead, provides practical, doable solutions.
Burnout Wrap Up
In summary, burnout is a serious issue in Chicago’s fast-paced work culture, but it is not insurmountable. Recognizing the signs and symptoms of burnout is crucial for taking proactive steps towards recovery and preventing further deterioration of well-being.
By implementing the strategies outlined above—setting boundaries, seeking support, managing stress, taking breaks, nurturing social connections, prioritizing physical activity, disconnecting from technology, practicing time management, and embracing self-care—you can begin to restore balance and regain a sense of fulfillment in both your personal and professional life.
Remember, prioritizing your well-being is not a luxury but a necessity for long-term success and happiness.