These days, it’s not uncommon to feel overwhelmed, stressed, and ultimately burned out at work. Professional burnout is a serious issue that can affect anyone, regardless of their profession or level of experience. Yes- even us former athletes can experience burnout outside of sports! Recognizing the signs of burnout early on is crucial for maintaining your well-being and productivity.
Early on in my career, I figured I could push myself at work to fast-track my success. Over time I learned that working to the point of burnout wasn’t healthy and was counterintuitive to my progress. Putting in more hours than my 9-5 job required, working 6 or 7 days a week, constantly checking emails, and skipping on things like workouts caught up to me, and made me less productive in the long run. Below are five indicators of professional burnout and a few ways you can stop it in its tracks.
Signs of Workplace Burnout:
- Exhaustion: Feeling physically and emotionally drained, even after a full night’s sleep, is a key indicator of burnout. You may find it challenging to muster the energy to tackle even routine tasks. This sign was one of the first indicators that I might be pushing myself at work too much.
- Cynicism and Detachment: A sense of detachment from your work, colleagues, and clients can signal burnout. You might find yourself becoming increasingly cynical or apathetic about your job and its impact.
- Decreased Performance: Burnout often leads to a decline in job performance. You may struggle to concentrate, make decisions, or meet deadlines as efficiently as before. For me, that meant not being mentally sharp, having trouble retaining information, and taking longer to complete easy tasks.
- Increased Irritability: Burnout can manifest as heightened irritability and frustration, both in professional and personal interactions. Small setbacks or conflicts may trigger disproportionate emotional responses.
- Physical Symptoms: Chronic stress can manifest in various physical symptoms, including headaches, muscle tension, digestive issues, and weakened immune function. These symptoms may persist even outside of work hours. For me, I remember having really bad breakouts on my face and experiencing headaches.
If you’re able to identify symptoms of burnout, there are a few things you can do to stop it in it’s tracks.
Strategies to Overcome Burnout at Work:
- Set Boundaries: Establish clear boundaries between work and personal life to prevent burnout. Schedule regular breaks throughout the day, and resist the urge to check work emails or messages during non-working hours. During nights when I wasn’t working (working in sales for the NBA meant working a 9-5 schedule plus nights during home games), I stopped checking emails on my phone and unplugged. Practicing my sales pitch could wait until the morning.
- Prioritize Self-Care: Make self-care a priority by engaging in activities that promote relaxation and well-being. This could include exercise, meditation, hobbies, or spending quality time with loved ones. Once I saw how burnout was affecting me, I decided to decompress by spending more time with family and being more consistent in completing daily workouts. Making more time for health and wellness gave me a bigger boost in productivity at work.
- Seek Support: Don’t hesitate to reach out to supportive colleagues, friends, or professionals if you’re feeling overwhelmed. Sharing your feelings and seeking guidance can help alleviate stress and provide perspective.
- Delegate and Collaborate: Learn to delegate tasks and collaborate with colleagues to lighten your workload. Effective delegation allows you to focus on high-priority tasks while empowering others within your team.
- Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to manage stress and increase resilience. Simple practices like deep breathing, mindful walking, or guided meditation can help you stay grounded and focused amidst chaos.
- Take Regular Breaks: Breaks are essential for recharging your mental and physical energy. Whether it’s a short walk, a brief meditation session, or simply stepping away from your desk, make time for regular breaks throughout the day. Making the time to take a 20 minute walk can truly help you reset and break up the day.
- Set Realistic Goals: Break down larger tasks into smaller, more manageable goals to avoid feeling overwhelmed. Set realistic expectations for yourself and celebrate your progress along the way.
- Explore Flexibility Options: If possible, explore flexible work arrangements such as remote work or adjusted hours. Flexibility can help alleviate stressors related to commute, childcare, or other personal commitments.
Professional burnout is a common yet serious issue that can have significant consequences for individuals and organizations alike. By recognizing the signs of burnout and implementing proactive strategies to address it, you can safeguard your well-being and maintain a fulfilling and sustainable career. Consider your experience as an athlete: your body needs breaks, and the same goes for your mind. Prioritizing self-care and seeking support are essential steps in overcoming burnout and thriving in your career.