“It [burnout] represents an erosion in values, dignity, spirit and will – an erosion of the human soul” Christina Maslach.
Before Covid, burnout was a reality in many lives. In a Gallup study, 23% of 7,700 respondents stated that they felt burnout at work. Ten months into the pandemic, mental health across North America is at an all-time low. Being burnt out is a horrible feeling, it amplifies everything we feel about the world we live in right now. It is also widely studied and there are strategies to conquer the beast.
1. Recognize the signs of burnout at work
You can recognize signs of burnout by three core symptoms:
- Exhaustion: Feelings of being overextended, emotionally drained, trouble sleeping, getting sick more often, struggling to concentrate.
- Cynicism: A lack of engagement, indifference, or a distant attitude towards your work.
- Inefficacy: A lack of belief in your ability to perform your job well. This includes how satisfied you feel with past and present accomplishments and predicts a decrease in achievement and productivity.
(Psychology Compass, burnout recovery guide)
2. Respond with targeted changes
According to Dr. Jacinta Jiménez, burnout is a result of a mismatch between the nature of our work and our capacities as humans. She identifies six areas in a work environment that, when misaligned, can lead to burnout: values, fairness, workload, rewards, community, and control.
Pinpoint the mismatch
The wave of burnout I currently see in my coaching practice strongly relates to a lack of community and control, and workload. The first two are quite obvious, given lockdown after lockdown. The third one is more insidious. With the benefits of working from home, if you do not know what to do, you can always work. There is not necessarily a heavy workload, but work is always there.
Practical steps to stop burnout at work
Once we pinpoint the major cause or causes of burnout, we can strategize to remedy the situation.
For example, if it is workload, unpack the to-do list, reevaluate deadlines, and determine a time every day to stop working. Close the office door, or pack the work away and do other things. Phone a friend, walk, engage in a hobby.
3. Replenish your energy
Self-care, self-care, and again, take care of self. We have all heard that you cannot pour from an empty teacup, and you put the oxygen mask on yourself first.
- Develop a list of micro habits that energize you and do at least one every day.
- Plan and schedule larger activities to reset and re-energize.
We have a lot to learn from professional sports. After a big game, or a period of high performance, they rest. They take a deliberate break to restore their muscles, energy, and mindsets.
Those same principles are relevant to work and any form of engagement that takes energy from us. Take a break.
When to seek support
If you or your team are noticing the signs of burnout at work, leadership coaching and team coaching can help you realign workload, rebuild community, and restore control. Reach out to explore coaching and training options that fit your context.
