Experiencing Job Burnout, Part 2: Side Effects and How To Cope

March 26th, 2019
By: Heather McMillen

While job burnout is quite common, you may not have recognized how destructive it can be to your mental and physical health. The severity can be classified by a variance of degrees. First-degree burnout is the easiest to recover from and might peak with negativity toward your workplace or job. While third-degree burnout is the most serious and hard to recover from leaving many areas of your life in peril. It also could leave you wanting to abandon your current field of work completely.

Choosing to ignore the signs of burnout, can leave you experiencing dire consequences, such as:

  • Extreme Fatigue
  • Tremendous Stress
  • Insomnia
  • Depression
  • Anxiety/Panic attacks
  • Heart disease
  • High blood pressure
  • Type 2 diabetes
  • Weakened immune system

To help yourself either avoid burnout or cope with the varying degree of burnout you might be experiencing, explore these practices to see what works best for you.

Go off the grid. This is one of my personal favorites as in order for me to refresh and reenergize it is important to shut my brain off from work during the weekends and in the evenings when my focus should be my family and my well-being. Turn off email notifications and don’t have it set up on the homepage of your phone so you don’t get the urge to check it every time you glance at your phone.

I go a step further and silence my phone and put it on my dresser away from all of the family activities. It’s necessary to make an effort to separate work and home life.

Let off some steam. Is your thing yoga, CrossFit, reading, crafting, bowling, or golf? Whatever it is that helps you relax, get your endorphins going and clear your head, make sure you are giving yourself a few days a week to get that. If not, you might run the risk of having a meltdown.

Have a confidant. Getting your fears and frustrations off of your chest can work wonders. Talk to a friend, spouse, or colleague about what you’re experiencing. They may have been there before or going through the same thing. Someone that can remain unbiased and help you define your vision and motivation. Of course, make sure this is someone that is trustworthy and not the office gossiper.

Re-evaluate your priorities. What are the most important aspects of your life? Family, friends, marriage, career, religion, hobbies, athletics? Keep these in mind and constantly ask yourself how these are affected when you are getting burnt out. If it’s not one of the most important parts of your life, then it might not be worth getting so stressed over, to begin with. This exercise has helped me from getting too overwhelmed and allows me to be grateful of the aspects of my life.

Lastly, if you are experiencing burnout, please talk to your doctor, friend, or manager. You might be in need of an extended vacation allowing you to reset. Depending on your state and FMLA Laws, you can use that resource if you aren’t able to perform your duties due to stress, burnout, and anxiety. Bottom line...Take care of yourself as best as you can.

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