The research and numbers around burnout in the workplace are bleak. Seventy-nine percent of employees suffer from burnout, according to a 2019 report from O.C. Tanner, a technology company that focuses on the employee experience, and the long-term impact of burnout on our physical and mental health is damning.
Research published in the January 2020 issue of The European Journal of Preventive Cardiology links burnout with an increased likelihood for atrial fibrillation, a potentially life-threatening irregular heartbeat.
Add to that the plethora of studies and news reports that have linked burnout to mental health issues and depression in the workplace. Working too much or too hard leaves us stressed, disengaged and burned out to the point that our bodies and our minds are suffering.
If you’re experiencing persistent burnout at work, your first step is to take a hard look at where you work. Evaluate the leadership of your organization. If there is little to no support or ownership from the top around burnout, or no value placed on culture, give yourself permission to find a better fit and look elsewhere.
But, if you believe in the company and have manager support, you can become a partner to combat burnout. While the conditions for burnout are influenced tremendously by leadership, no one knows what is impacting you better than you. And you have more control than you think.
These are some tips to harness that control and keep the burnout at bay.
1. Take back your calendar. Many of us don’t have control over our full calendar, but there are pockets of time we can protect or influence. Start each week by looking at your calendar. Determine if meetings are necessary or can be skipped. Ask if you’re unsure. Block open pockets of time, and decide how to use that time to your advantage, perhaps by building in micro-moments. Avoid back-to-back meetings. Give yourself some buffer space (even five minutes will help!) to recharge.
2. Understand your burnout/energy score. Different tasks take different amounts of energy, and every person is different. I like to use a scale of 1-10, with one being super draining and 10 super energizing. Track your tasks daily on this scale and create an average score at the end of the week. After a few weeks of tracking, you’ll see patterns that can inform your decision-making. Space out activities that are very draining, and balance with energizing moments where you can. If you’re comfortable with your manager, this can be an important discussion in your one-on-one meetings.
3. Help yourself by helping others. If giving yourself permission is hard to do, do it for someone else. Encourage others to take a break, and join them. Thank your co-workers for their contributions. Bring positive energy, and make someone smile or laugh. Good (and bad) vibes are contagious, so bring the good stuff. Your co-workers will appreciate it, and you’ll enjoy the benefits as well. All it takes is one person to set a precedent and to make it easier for everyone else. Be that person.
4. Make sleep your top priority. We all know the importance of sleep, but few of us are getting enough of it. Sometimes, we just need to get into bed earlier. But for many of us, quality sleep is the real issue. It can be hard to fall asleep when your mind is still spinning with the events of the day and what's to come. Try disconnecting from your phone and computer at least one hour before you intend to sleep, as the light from our devices inhibits sleep. Then, switch your phone to “do not disturb,” and head to bed earlier than you need to. Once you’re there, spend some time unwinding. Try meditating to help quiet the mind. Read a book or magazine to find tranquility and allow your eyes to gradually soften. I listen to soft music on a timer. It works so well that I find it hard to fall asleep without it. Keep experimenting, and find your best routine.
5. Use your voice. Seek out a trusted leader to discuss your situation. Be honest about the toll it is taking, and ask for help. Leadership support will go a long way to solve problems, and if they don’t see it, hear it and feel it, they may not realize how big a problem might be. Many people wait too long and express concern about not wanting to lose face or appear like they can’t do the job. If there were one thing I could change about the current state of work, I would start with eliminating the fear employees have in speaking up. Done in the right spirit and with a solid leader, your voice is powerful. Please use it.
Finally, after you experience a bout of burnout, be kind to yourself. Long after the situation passes, you may experience residual effects of fatigue, low moods or unexplained sadness. I’ve experienced pop-up effects months after the difficult situation passed. I had to learn to let the pressure I put on myself go and to let others know what I was going through. Eventually, those pop-ups receded, and I’ve been able to experience the many positives that come with building a fulfilling career.
Some people work to live, and others live to work. Either way, I believe that work should be an additive in our lives. It should add purpose and a sense of accomplishment, but it shouldn’t leave us feeling like we have nothing left to give. It’s time we face the burnout battle head-on and build an arsenal for prevention.
