Job burnout isn’t always easily recognizable. Signs of burnout often show up in non-work areas of your life. Symptoms can include: tiredness, becoming more easily frustrated, or quickly feeling easily irritated by friends and loved ones. Some other signs are a general weariness or feeling distant and removed from work.

 

Kenneth Rosen writes more about how to recognize burnout in The New York Times, How to Recognize Burnout Before You’re Burned Out. https://www.nytimes.com/2017/09/05/smarter-living/workplace-burnout-symptoms.html

 

So what can we do once we become aware of it? (FYI there is a good chance others will recognize your burnout before you do) It is often the little things that add up to a stress-filled environment.

 

Adding in little moments of wellness that focus on mind, body and soul can make all the difference.

 

Small changes woven in as daily habits can lead to large changes in overall happiness and wellbeing. Prioritizing sleep, eating nutritious food and getting regular exercise are essential. These suggestions may be so obvious as to sound trite. The very real obstacle facing all of us is taking what we know and putting it into practice.

 

Regular exercise is key to taking care of your body. If exercise is intimidating, start small by walking and stretching in whatever way feels good. 

 

If your work requires sitting and looking at a computer screen, try standing up briefly every thirty minutes and looking away from the screen for a full minute or two. If you work on your feet, try sitting down and taking a few intentional deep breaths: 3 seconds in, hold for 3 seconds and 3 seconds out.  Take a moment to practice it now.

 

Practicing mindfulness is a way to slow down.  Being mindful means bringing attention to what is happening in the present moment, including thoughts, feelings and body sensations, with calm acknowledgment and acceptance. When you focus on the present you are not evaluating what has already happened and you are not worrying about what is yet to come. One benefit of practicing mindfulness is that when difficult thoughts or emotions arise, you have experience creating a pause between thinking and taking action. This allows you to choose how you want to respond, instead of automatically reacting.

 

Seek out beauty, art, music, connection to people, and ideas that fulfill your spirit. This will mean something different to each person. There is more to yourself than the work you do, even if your work feels like a calling. Choose to make time for an activity that brings you joy – regularly.

 

What about hobbies? These are not just quaint ideas. Think of hobbies as interests that round out and balance the complex person you are. It might be a craft or art, playing sports with others, working towards a cause you believe in, or studying something new. Making time for non-work related activities often needs to be intentional or it doesn’t happen.

 

Job burnout has a significant impact on our overall well-being.  The good news is that it can be managed, and in some cases prevented altogether.  But, it takes a commitment to healthy behaviors in and out of the workplace.  Take a moment to think about what you’re going to do to combat job burnout.

 

Claire is a Licensed Marriage and Family Therapist with a background in body-oriented psychotherapy.  Working for Anthem, she helps people find the right mental health treatment, and consults with employers around risk, safety and mental health issues.