How to Treat Burnout Symptoms

Job burnout can leaving you feeling overwhelmed and helpless.

Workplace burnout can leave you feeling unenthusiastic and overwhelmed by the unending drudgery of your job. Although everyone feels overworked occasionally, burnout occurs when you feel tired, frustrated and unable to cope with the demands of your job every day. If untreated, burnout can negatively impact your job performance and relationships with coworkers and supervisors. Although there is no quick fix for job burnout, there are a few steps you can take to increase your satisfaction with your job.

Instructions

1. Take some vacation or leave time. After a week or more away from your job, you may feel more relaxed and better able to cope with your responsibilities.

2. Identify the aspects of your job that cause burnout and discuss your concerns with your manager. Ask for help in managing your workload or navigating cumbersome corporate policies that affect your productivity.

3. Organize your desk and time. A messy desk may be contributing to your feelings. Put away old files and go through your mail every day to keep the top of your desk clear. Compile a to-do list and check off each task as you complete it. Return files and supporting documents to desk drawers or storage as soon as you finish a task.

4. Leave the office at lunch time. Go for a walk or treat yourself to a meal in a quiet restaurant. Taking a break, no matter how much work is waiting for you, can help you feel better able to handle the rest of the day.

5. Talk to your supervisor about working on a new project or in new area if you find your job monotonous. Consider transferring to another department in your company.

6. Find a support system. Talking about your frustrations with a family member, friend or coworker can help you feel less alone.

7. Look for a new job if problems at your current job are insurmountable. Think carefully about the type of new job that would make you feel happy and fulfilled.

Tips & Warnings

• Constantly thinking about work will only worsen your burnout symptoms. Indulge in a favorite hobby or sport or relax by watching a movie or television show in your free time. HelpGuide.org recommends choosing activities that have nothing to do with your job.

• Exercise at least four or five times per week if you feel stressed and burned out. Exercise can help relieve stress and improve your mood.

• Don't hesitate to contact your doctor or a mental health professional if you experience intense feelings of sadness or depression or have thoughts of suicide because of your job situation.

References

• HelpGuide.org: Preventing Burnout
• QuintCareers.com; Managing Job Stress; Randall S. Hansen, Ph.D.

Resources

• Fairleigh Dickinson University: Stress in the Workplace