Signs of Work Burnout and Tips to Overcome It

I never really understood what work burnout was until I found myself knee-deep in it. It’s like this invisible weight that just keeps piling on until it feels like you’re carrying the weight of the world on your shoulders.

So, what exactly is work burnout? Well, according to the Mayo Clinic, it’s basically stress, all tangled up with your job. It’s feeling completely drained, both physically and emotionally, and sometimes even questioning your own worth or purpose. It’s like your motivation tank is running on empty and you’re stuck in this never-ending cycle of exhaustion.

Looking back, there were definitely some red flags that I wish I’d paid more attention to. Here are a few signs I noticed in myself that were screaming “burnout alert!

1. Dreading work

You know that feeling when the alarm goes off in the morning, and instead of bouncing out of bed ready to tackle the day, you just want to bury yourself under the covers and pretend the world doesn’t exist? Yeah, that’s what I mean by dreading work.

It’s not just the regular “I wish I was still in bed” kind of feeling; it’s more like this heavy cloud of fatigue hanging over you before you’ve even had your morning coffee. You’re dragging yourself through the motions, feeling drained before the day has even begun.

But, of course, duty calls, right? So, you slap on a fake smile, fire up your laptop, and dive into your tasks, all the while secretly counting down the minutes until you can escape the office and crawl back into bed. It’s like Groundhog Day, except instead of Bill Murray, you’re stuck in this never-ending loop of workday misery.

2. Lack of interest

It’s like someone flipped a switch, right? One day, you’re all pumped up and ready to tackle your job head-on, and the next, just the thought of it makes you want to crawl under your desk and take a nap. It’s kind of scary, especially when you’ve always been the type to thrive on the hustle and bustle of work life.

I mean, I used to eat, sleep, and breathe my job. Being a workaholic was practically part of my identity. So, when I hit that point where even the simplest task felt like climbing Mount Everest, I knew something was seriously wrong. It’s like my passion for work just vanished into thin air overnight, leaving me feeling lost and confused.

3. No sense of accomplishment

There’s just something about that satisfying feeling of crossing things off your to-do list or treating yourself to a well-deserved boba milk tea after acing a project, right? It’s like a little reward for a job well done, and it keeps you motivated to tackle the next challenge.

But lately, it’s like all those little wins just don’t hit the same. You do the work, you check off the tasks, but instead of that sense of accomplishment, it’s just… crickets. Trust me, I’ve been there. It’s like you’re going through the motions, but there’s this emptiness nagging at you, like something’s missing. And no matter how hard you try to shake it off or find a new way to feel that sense of fulfillment, it’s like hitting a brick wall.

4. Suddenly hating your job

It’s never easy to walk away from a job, especially when you’ve just started and you’re counting on it to help with bills and all that adulting stuff. But sometimes, you just reach a breaking point, you know?

There was one time when I was sitting there on my first day, going through the motions of onboarding, and suddenly feeling like I just couldn’t do it anymore. It’s like my mind and body were screaming “stop” even though everything seemed fine on the surface.

5. Feeling hopeless

It’s tough when you’re someone who’s driven and ambitious, always striving to do your best and make a difference in whatever you do. But then, there are those days when you just feel like you’re stuck in a rut, right? Like no matter how hard you try, you’re not moving forward, and it can feel pretty hopeless.

Feeling like you’re not growing or making a meaningful contribution at work can really take a toll on your motivation and sense of self-worth. It’s like you’re putting in all this effort, but you’re not seeing the results or the impact that you hoped for.

How to Cope Up with Work Burnout

You know, I’m right there with you in the thick of work burnout, so I can’t exactly claim to have all the answers just yet. But hey, I’ve picked up a few tricks along the way that I think might help, at least a little bit. So, here goes nothing!

1. Work-life balance

One of the biggest mistakes I made was diving headfirst into work every single day without giving myself a breather to socialize. Sure, I’d spend time with my family and my boyfriend, but it just wasn’t cutting it in terms of giving me that much-needed rest and relaxation. 

So, I made a change. I decided to cut back on my part-time gigs, going from juggling seven down to just three. There was even a period where I took a break from part-time work altogether, especially during my recovery after the accident. But now, I’m finding a balance, picking up just enough shifts to pay the bills and squirrel away some savings.

Every evening, you’ll find me parked on the couch with my family, catching up on movies or binge-watching our favorite series. And once a week, I make sure to carve out some quality time to hang out with my boyfriend. 

But I’ve also learned to appreciate my own company. So, you might catch me solo, hopping from one coffee shop to the next, diving into a good book or getting lost in a series. It’s all about finding that balance and making sure to prioritize some me-time amidst the hustle and bustle of daily life.

2. Boundaries

I used to be one of those people who couldn’t resist the urge to work on weekends, especially if I got an email from my bosses. It was like an unread email was just calling out to me, and I felt this compulsion to respond right away. But then I realized something had to change. So, I made a simple yet powerful decision: I turned off all notifications after work hours and during the weekends.

Now, let me tell you, it’s been a game-changer. Instead of constantly feeling tethered to my inbox, I can finally focus on enjoying some well-deserved me time. Whether it’s catching up on my favorite shows or simply lounging around with a good book, I’m no longer at the mercy of those pesky notifications. And let me tell you, it’s made all the difference in reclaiming my weekends and restoring some much-needed work-life balance.

3. Exercise

One of the latest additions to my daily routine has been exercise. Yeah, I know, it sounds like a cliché, but hear me out. I started incorporating a 30-minute jog in place into my mornings, five days a week. Now, initially, I’ll admit, it was all about shedding a few pounds and getting in shape. But what I didn’t expect was how much it would do for my mental clarity.

There’s something about getting that heart rate up and breaking a sweat that just clears the cobwebs from my mind. Plus, it’s a fantastic way to kickstart my day and keep my energy levels up. And hey, bonus points for keeping the ol’ bod active and healthy, right? So yeah, turns out exercise isn’t just good for the waistline—it’s a game-changer for the mind too.

4. Build a new routine

Before, my routine was just work, eat, work, sleep. But now I do the following:

• Wake up without using my alarm (I still have an alarm set for 8 am in case)
• Eat breakfast with mom
• Read book while drinking coffee
• Work
• Exercise for 30 mins
• Take a bath
• Eat lunch
• Work
• Watch movie with family or go out
• Sleep

You know, I’ve also found that incorporating a bit of gaming into my day has been surprisingly helpful. I’m talking about those idle farm games on my phone—they’re perfect for quick five-minute breaks between tasks. And hey, who doesn’t love a little virtual farming action to break up the monotony, right?

Plus, whenever I’ve got some free time, I like to dive into writing for the blog. It’s a great way to unleash my creativity and express myself outside of the daily grind. And let me tell you, there’s something incredibly satisfying about putting thoughts onto paper (or screen, in this case).

Overall, this new routine has been a game-changer for me. I mean, waking up without the blaring sound of an alarm? Pure bliss. It’s amazing how much of a difference it can make to start your day on your own terms.

But hey, I’m still learning and experimenting, so I’ll be sure to keep you posted on any new insights and experiences I come across. Because let’s face it, work burnout isn’t something that disappears overnight. It takes time and effort to find that balance and reclaim your mojo. So here’s to taking those small steps toward a happier, more balanced work life!