I just don’t think I can face going to work today.
Why bother? No one cares what I do anyway.
Every day feels like a never-ending cycle of stress and demands.
I keep pushing myself, but it never feels like enough.
Do any of the above statements sound like you? If so, you may be experiencing burnout, a common condition impacting a large percentage of the current workforce.
According to Fortune Magazine, millennials are suffering from burnout at alarming rates. This group is the largest in the current workforce and makes up the bulk of middle management, so it is worth noting their distress. While millennials represent the largest group in the current workforce, they are not the only ones who are suffering as seen in the following workplace satisfaction numbers:
Boomers report a 5.6/10 job satisfaction rate;
Xers report 6.6/10;
Millennials report 4.6/10 and;
Gen Z report 5.2/10.
Across all generations in the workplace only 16.2% report a job satisfaction rating of 8/10 or higher. In a survey of over 1000 respondents by Deloitte, 77% say they have experienced burnout at their current job. To better contextualize this, if you are sitting in a meeting with 10 people, 7 of you may be feeling overwhelmed and exhausted. If that many people are feeling this way, it may be more difficult to get help or assist in supporting your fellow co-workers, leading to further isolation and stress. Here are some additional statistics to help contextualize this crisis.
84% of millennials say they have experienced burnout at their current job, compared to 77% of all respondents. Nearly half of millennials say they have left a job specifically because they felt burned out, compared to 42% of all respondents.
91% say that unmanageable stress or frustration impacts the quality of their work.
64% of workers who are still passionate about their jobs report being stressed out at work.
70% of professionals feel their employers are not doing enough to prevent or alleviate burnout.
25% of those surveyed did not use all of their vacation time every year.
Employee burnout costs companies $300 billion per year in lost productivity.
But what exactly is burnout?
The term ‘burnout’ is used in many contexts and is sometimes dismissed as whining or complaining. That, however, could not be further from the truth. Burnout is a REAL thing with REAL consequences for health and well-being.
It's more than just feeling tired; it's a pervasive sense of exhaustion impacting all aspects of life. Burnout is an internal alarm, signaling that something needs to change in the immediate future. It may encompass both physical and emotional components and feel like an overwhelming and persistent sense of exhaustion you just can't shake; the enthusiasm you once had for your career turns into a persistent sense of disillusionment. If your job requirements do not match your capabilities, you are under-resourced, or your needs are not being met, you may be at risk for burnout. Left unchecked, burnout may spiral into depression and manifest in other physical or mental concerns.
Some physical signs of burnout may include deep fatigue, headaches, muscle pain, and changes in sleep patterns (either sleeping too much or too little). Emotionally, burnout may result in reduced performance, detachment from work, heightened irritability, and cynicism. Activities that once brought you joy may now feel burdensome, and you may feel a pervasive sense of disillusionment with work. Burnout often leads to a decline in overall well-being and can impact you both personally and professionally.
Burnout or just having a bad week?
Distinguishing between burnout and typical tiredness involves recognizing some key factors. If you are experiencing persistent exhaustion that does not improve with rest, a decline in work performance, a cynical and detached attitude towards tasks, increased irritability, physical symptoms like headaches, and turning to unhealthy coping mechanisms (alcohol, drugs, food, shopping, etc.), you may be dealing with burnout. If you take a weekend to truly rest, recharge, and be good to yourself but wake up on Monday feeling as hopeless about the office as the previous week, this is more than garden-variety tiredness.
Burnout or Depression?
While burnout and depression may hold some common symptoms, there are some clear differentiators. Burnout is most often linked to chronic workplace stress, resulting in feelings of exhaustion, cynicism, and reduced professional efficacy. While the symptoms may bleed over into personal life, once the root cause is addressed, people usually begin to feel better. A common antidote for burnout is to take time away from work to relax and recharge. This may look like taking a long weekend or even a month or more away. In more drastic cases it may be necessary to change jobs or fields of work. While being burned out may certainly impact your personal life, the frustration and overwhelm you are experiencing are usually contained to the work context.
Depression, however, is a broader mental health condition that can stem from various factors including genetic predispositions and life events. Depression encompasses a pervasive and persistent low mood in all areas of your life, diminished interest in activities, changes in sleep patterns, and feelings of worthlessness. While burnout is typically work-related and marked by feelings of being overwhelmed by tasks, depression affects overall emotional well-being and extends beyond the workplace. Distinguishing between the two is crucial for appropriate intervention and support. If you suspect you are experiencing either, seeking professional advice is essential for accurate diagnosis and effective treatment.
What can you do if you are struggling with workplace stress and burnout?
Remember you are not alone. Keep communication open by normalizing talking about it. Encourage team members to express concerns, share workload challenges, and collaborate on finding solutions. Feeling heard and supported can significantly reduce stress levels.
Manage your time well. While this may seem difficult to do, it is one thing you have some ability to control. Avoid excessive overtime and commit to stepping away from work-related tasks during non-working hours, this includes checking email and texts! If you are consistently working well over 40 hours a week, you may be setting yourself up for burnout. While some project work or some times of the year require more hours, if it is every day, all the time, it is not sustainable. Utilize time management techniques, such as the Pomodoro Technique or the Eisenhower Matrix, to enhance productivity while minimizing stress. If you want to explore some other tools, check out this blog post.
Delegate and prioritize tasks. Middle managers often struggle to please a wide variety of people, including their bosses and the people they serve. Remember, you do not have to do everything yourself. Learn to delegate tasks and prioritize responsibilities. Identify tasks only you can handle and delegate others to colleagues or team members. Prioritize your workload to focus on high-priority tasks first.
Put the oxygen mask on yourself first. We have all heard this one, but it is easier said than done. If, however, you want to be able to help others and perform your job at optimal levels, this is a must. Engage in activities that bring you joy and relaxation, whether it is exercising, reading, or spending time with friends and family. Taking care of your physical and mental well-being is essential for combating stress.
Take breaks and step away. This cannot be emphasized enough. Take regular breaks during the workday to recharge. Stepping away from your desk, practicing mindfulness, or taking a short walk can help refresh your spirit. This is doubly true if you are a remote worker. Additionally, ensure you use your allocated vacation time to rest and rejuvenate, preventing burnout in
the long run.
Evaluate workload and negotiate. Assess your workload and communicate with supervisors or team members if you feel overwhelmed. Discuss realistic expectations and negotiate adjustments to workload or deadlines when needed. You can ask your boss to help you prioritize and you can also share if the workload is just too much. Being clear and transparent with your team will help them understand any changes you need to make. Additionally, be there for your team when they ask you for support.
Fortunately, burnout is usually a temporary situation and when you take steps to take care of yourself, you will feel better. Recognizing burnout is the first step toward reclaiming balance and well-being in the demanding world of work. If, however, workplace stress becomes overwhelming, consider consulting with a mental health professional who can provide guidance and support tailored to your individual needs.
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