The Negative Effects Of Job Burnout And How To Cope
While many people tend to conflate common job stress with job burnout, this is not the case. Where common job stress can typically be overcome by working fewer hours or taking some time off, job burnout is defined in the International Classification of Diseases as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
According to both medical and mental health professionals, job stress, or job burnout is officially recognized as a significant occupational hazard that can impair physical health, psychological well-being, and work performance. While job burnout can stem from a number of things, the negative effects tend to remain the same no matter the cause.
How to recognize job burnout
With job burnout and stress at an all time high, recognizing the symptoms is typically the first step in finding long term relief. According to an article published by Forbes magazine, there are four main symptoms that classify job burnout.
These four symptoms include:
- Feelings of energy depletion, exhaustion and fatigue.
- Increased mental distance from work.
- Feelings of negativism or cynicism related to your job.
- Reduced professional efficacy.
Additionally, symptoms of job burnout tend to affect your thoughts, feelings, and actions outside of work as well. Burnout in the workplace can cause these symptoms to present both mentally and physically, and can even lead to difficulty maintaining relationships with family, friends, or keeping up with hobbies or activities outside of work that bring you joy.
Mental and emotional symptoms of job burnout may include:
- Difficulty concentrating.
- Short-temperedness or feelings of irritability.
- Isolation from friends, family or colleagues.
- Negative outlook on life overall.
- Feeling that you are useless or ineffective.
Typically, this prolonged strain on overall well-being will also present physically in the form of:
- Fatigue and body aches.
- Difficulty keeping up with self-care routines or hygiene.
- Headaches or migraines.
- Blurred vision.
What causes job burnout?
It is a fairly common misconception that job burnout is simply the result of working too many hours or being overworked. While this can be a largely contributing factor, there are many other stressors that could likely result in job burnout.
According to the Mayo Clinic, job burnout can often be the result of:
- Lack of control: Lacking the ability to make decisions regarding your work schedule, assignments, workload; lacking the resources to perform your job properly.
- Unclear job expectations: Feeling uncomfortable in your role due to a lack of clarity on your job description or what is expected of you in the workplace.
- Dysfunctional workplace dynamics: Feeling forced to divide space or duties with difficult people such as incompetent or inconsiderate coworkers and bosses.
- Extremes of activity: Consistently performing monotonous or chaotic tasks that require constant focus or energy.
- Lack of social support: Feeling isolated or disconnected from colleagues, or difficulty connecting with loved ones due to work.
- Work-life imbalance: Feeling a significant lack of time, energy or financial resources to spend time on family, friends, or personal interests.
The negative effects of these symptoms can often be amplified by feeling bound or trapped by a job. As the livelihood of most Americans is linked to steady income and health insurance through work, it can be especially challenging to cope with job burnout, but there are ways.
How to cope with job burnout
Fortunately, as a result of the sudden uptick in employee burnout and dissatisfaction, the American Psychological Association reports a greater demand for worker well-being across the board. As workplace culture begins to shift toward the prioritization of employee well-being, there are a number of ways individuals currently experiencing job burnout may be able to cope.
A few suggested coping methods include:
- Evaluate your options: If you are able to, begin searching for a job that better suits you and your needs. In cases where you would like to remain at your job, try discussing specific concerns with a supervisor or your Human Resources department if applicable.
- Do the best you can: If you are someone who tends to go above and beyond in the workplace, it may be helpful to simplify your focus on the job at hand, rather than doing significantly more than what is required of you.
- Try a relaxing activity: Explore programs that can help with stress such as yoga, meditation or tai chi.
- Get some exercise: Regular physical activity can help you to better deal with stress. It can also take your mind off work.
- Get some sleep: Sleep restores well-being and helps safeguard your health.
- Seek support: Reach out to friends, family or trusted co-workers. It is likely you will find someone who relates to how you are feeling. Additionally, it may be helpful to reach out to a therapist or mental professional.
Benefits of online therapy
Living with the negative effects of job burnout can often lead to lasting physical and mental health conditions. If you are struggling to manage ongoing stress or symptoms of job burnout, it may be helpful to consult a therapist or licensed counselor for guidance.
Due to the nature of job burnout, it is likely that taking time off or finding the energy to seek support can be challenging. Because of this, online therapy may offer the most convenient way to seek professional help and guidance.
Effectiveness of online therapy
According to research, the recent uptick in strong digital mental health intervention has been shown to have significant and meaningful positive effects on the well-being of participants. Furthermore, online therapy is proven to be equally as effective as in-person therapy when it comes to the reduction of symptoms of depression, anxiety, and other common mental health conditions.
Takeaway
How do I know what career is right for me?
Studies have shown that an individual's primary source of motivation - or “motivational focus” - plays a crucial role in guiding their career choices. Their motivational focus is what drives individuals toward achieving their objectives. Broadly speaking, individuals typically align with one of two primary motivational sources: promotion-focused or prevention-focused.
Individuals with a promotion focus view their goals as opportunities for progression and advancement. They are likely driven by the potential rewards that come when the goal is achieved. Conversely, those with a prevention focus perceive their objectives as essential duties to uphold stability and safety. This group tends to avoid risks and often exhibits a thorough, deliberate approach in their work, in contrast to the more dynamic style of their promotion-focused peers.
For those with a promotion-oriented motivation focus, careers that offer opportunities for growth and advancement are likely desirable. Promotion-focused individuals tend to thrive in dynamic environments where change is constant. In contrast, individuals with a prevention focus generally gravitate towards roles that prize meticulousness and precision. They tend to favor careers that provide a sense of consistency and reliability.
Why career is so important in life?
A career is more than just a job; it's a source of stability, income, and often forms a significant part of one's identity. A solid career is vital for people to pay for necessities like housing and food, but it is also necessary to attain many goals unrelated to their career. In addition, a career is a platform for networking and personal development. A solid career likely enables a person to achieve much more personal fulfillment without sacrificing basic needs.
The importance of choosing the right career cannot be overstated, given the substantial amount of time dedicated to it. In the United States, a standard workweek lasts around 40 hours. Spending such a large amount of time in an unsatisfying job will likely harm a person’s well-being. Not everyone is cut out for every career, so finding a path that ensures safety and personal satisfaction based on an individual’s standards is essential. While picking the perfect career early in life can be daunting, it's worth noting that career changes are common and feasible, with many people embarking on new paths every day.
What is the most important thing in a career?
Choosing a path that reduces the risk of burnout is one of the most important things in a career. A career with low stress, good work-life balance, and a manageable workload will likely reduce the risk substantially. A sustained, heavy workload can increase the chance that a person will experience burnout. While not a medical diagnosis, the World Health Organization recognizes burnout as an “occupational phenomenon,” indicating that it is a reason people seek medical care that is not an illness or disease. Burnout can cause both mental and physical symptoms, as well as other negative consequences.
There are three main burnout symptoms to consider:
- Feeling as though you have no energy or are constantly exhausted.
- Viewing your job with increased cynicism and depersonalizing your working life.
- Reduced work performance and difficulty completing tasks.
Burnout requires all three symptoms to be present, but even if you only have one or two, there might still be a concern. If you’re struggling with work or completing daily tasks, speaking to a professional for guidance may be helpful.
What factors are important in a career?
While the specific elements crucial for career success can differ from person to person, some commonly recognized themes exist. Evidence suggests that individual factors such as resilience, drive, and the ability to operate independently are key to career advancement. Mastering soft skills is also likely important, including effective communication and the capacity to build professional networks.
Research has also highlighted certain organizational factors that contribute significantly to achieving career objectives. Top among these is the presence of solid mentorship and supportive institutional frameworks. Companies offering dedicated mentorship programs and initiatives that foster employee growth are often more appealing to those with lofty career aspirations. To learn what factors matter most to you, it may be helpful to take a career assessment. These tools examine various aspects of your career preferences, including preferred work environment and job responsibilities, to offer insight into what factors matter most to you.
What is success in a career?
Everyone has their own idea of what success looks like. It's important to understand what success means to you and set your goals accordingly. It may be helpful to distinguish between success and achievement. Achievements include getting prestigious qualifications, landing high-profile jobs, and earning big salaries.
Success, on the other hand, is more about feeling fulfilled. Most people feel successful when they have both financial stability and a job they enjoy. Having only achievements might not make you feel happy or fulfilled, although success generally requires at least a few accomplishments. It is likely about finding a balance. For example, you might not feel successful if you love your job but can't make enough money. Or, if you earn a lot but don't like your job, you might struggle to feel fulfilled.
What is important to you when considering your next career move?
Here are some things to consider before you make your next career move:
- Do you know why you are making your move? It is likely worthwhile to consider all the factors motivating you to make a change. Make a list of what is pushing you out of your current career and choose goals that minimize those negative factors.
- Do you know what you want next? Assess your core values and see how they compare to your current career. Is there anything about your career you like? List the things that you are sure you want in your next career.
- Assess your skills. Make sure you have an up-to-date knowledge of your skillset. You may have gained skills in your current career that transfer to a new one.
- Research your plan thoroughly. Make sure you have considered everything before you make your move. Know the job market in your area and the options available to you. Ideally, try to avoid quitting your job before you have been hired into your new career.
How do you build a strong career?
Research shows that building a strong career requires being proactive, resilient, and independent. This involves taking the initiative in your work, learning from setbacks, and being able to work without constant supervision. It's also likely that soft skills, such as critical thinking, effective communication, and teamwork, are crucial for a successful career.
It's often helpful to work on your emotional intelligence to develop soft skills. Emotional intelligence involves understanding yourself and being in tune with the emotions of others. Self-control is also an important part of emotional intelligence. Employers often prefer employees who can work well in a team and contribute positively to the company culture, even if their technical skills aren't at quite the same level as other candidates.
Why is career planning important?
Career planning likely helps individuals predict their career trajectory and make decisions that align with their preferences. It may also boost job tenure by preparing them for unforeseen changes out of their control. Furthermore, it likely enables people to prioritize what they want and need in their careers. Comprehensive planning can help a person decipher the nuance and complexity of their career path. While it's not feasible to control every detail of one's career, thorough planning likely increases the amount of control a person has over their professional circumstances.
What is the importance of career and personal growth?
Careers play a significant role in shaping a person's identity and occupy much of their time. Given this level of commitment, selecting a career that aligns with personal development goals is likely beneficial. Remaining stagnant in a career may drain energy that could otherwise be used for self-improvement. Taking a career assessment can provide valuable insights if someone is uncertain about their career preferences or how to align their job with personal growth.
It is likely important for a person to choose a career that enables growth in their personal life as well as occupational. Job-related stress can lead to burnout syndrome, substantially impacting a person’s overall well-being. Symptoms of burnout include a low energy level, reduced work performance, and an apathetic attitude about work.
Burnout can also affect personal lives and relationships and may require medical intervention to treat properly, increasing healthcare costs. Workplace burnout is not a diagnosable condition, but burnout's symptoms can contribute to many other health concerns. Although some personality traits may help defend against burnout, it is a condition that can potentially affect everybody.
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