by Jason Wemmers, PsyD
Workplace burnout is a widespread issue that affects countless individuals no matter what their job title is. In fact, roughly 65% of employees reported suffering from burnout last year, officially classifying it as an occupational phenomenon. It’s estimated that 1 in 3 workers experience burnout, highlighting the critical importance of addressing this growing concern and learning how to reduce stress at work. Employers and employees alike need to prioritize mental health in the workplace. When employees are supported mentally and emotionally, they are more productive, engaged, and satisfied with their jobs.
Signs and Symptoms of Workplace Burnout
Recognizing the signs and symptoms of burnout is the first step toward addressing it. Common indicators include chronic fatigue, irritability, withdrawal from co-workers, and a sense of ineffectiveness at work. Employees may also experience procrastination, difficulty concentrating, and a decline in performance. Emotional signs such as feelings of helplessness, cynicism, and a lack of motivation can further exacerbate the situation. It’s important to note that these symptoms can be the result of other conditions. For example, psychologists have been debating the differences between depression and burnout for decades and many of the symptoms overlap.
Causes of Workplace Burnout
Workplace burnout often stems from interactions between work-related stressors and individual characteristics. High workloads, long hours, and tight deadlines can push employees to their limits. A lack of control or autonomy in one’s role often contributes to feelings of helplessness and dissatisfaction. Insufficient support from managers or colleagues, unclear job expectations, and a mismatch of values between the employee and the organization can also play significant roles in causing burnout. Additionally, perfectionism, anxiety, unhealthy boundaries, and poor self-care can interact with job variables to hasten burnout. Learning how to reduce stress at work and addressing these contributing factors is essential to avoiding burnout.
Practical Tips for How to Reduce Stress at Work
Here are some practical tips to help you manage stress and reduce the risk of burnout:
1. Set boundaries
Learn to relax and mentally separate from work. This means avoiding checking work emails or taking work calls outside of regular work hours, and making time for activities that you enjoy and that help you relax. By establishing boundaries, you can protect your mental and physical health and prevent burnout. While there may be times where work does need to be taken care of outside normal work times, this should be an exception and not the norm.
2. Prioritize self-care
Make time for activities that promote relaxation and well-being, such as exercise, hobbies, or spending time with loved ones. It doesn’t even need to be that long to have an impact. Just 10-15 minutes of daily self-care can significantly improve your well-being.
3. Practice effective time management
Use time management techniques to prioritize tasks and avoid feeling overwhelmed. If you need more help in this department try setting alarms to help keep you on task or utilize one of the many time management apps available. Learn to delegate and prioritize more efficiently. Re-evaluate processes and reduce effort required to complete tasks.
4. Communicate openly
Open communication is key to managing stress and preventing burnout. Don’t hesitate to talk to your supervisor or colleagues about your workload, deadlines, and any concerns you may have. They may be able to offer support, provide additional resources, or help you prioritize your tasks. Burnout is contagious so pay attention to how you talk about work with coworkers and who you choose to interact with at work.
5. Seek support
If you’re struggling with burnout or feeling overwhelmed, seeking professional help from a therapist or counselor can be a valuable tool. They can provide you with the support and guidance you need to address the root causes of your burnout, develop healthy coping strategies, and identify how to reduce stress at work. A therapist can also help you identify any underlying issues that may be contributing to your stress and teach you how to manage them effectively. Higher educated individuals often have to work harder and need more assistance to maintain engagement.
6. Use your vacation days
Nearly half of U.S. workers don’t use all their paid time off. Taking breaks can help prevent burnout and improve overall well-being. Just make sure you’re actually taking this time to decompress and not think about work. Being able to break away also ties back to number one, setting boundaries.
7. Focus on building Engagement
Engagement is sometimes thought of as the opposite of Burnout and is characterized by feeling energized by your work, seeking greater involvement with the organization, and viewing oneself as highly effective. Professionals who are truly engaged at work experience it as invigorating, demonstrate dedication, and frequently become deeply absorbed in their tasks. An engaged employee is often willing to go the extra mile for the organization. Learning to foster engagement in yourself and your employees is a critical skill set.
Don’t Wait
While recognizing the signs and symptoms of workplace burnout is important, it’s even more important to take the steps necessary to help yourself and your employees. By implementing strategies to build Engagement and improve job/person fit, you can create a better, overall quality of life and a healthier, more fulfilling work environment for the entire organization.
If you or someone you know is struggling with how to reduce stress at work, consider reaching out to The Ross Center for support. Our team of professionals is dedicated to helping individuals navigate these challenges and achieve a healthier work-life balance. Contact us today to schedule a consultation.
