I think I'm experiencing burnout. What can I do?

If you’re feeling completely depleted due to your job, you might be experiencing burnout. The APA Dictionary of Psychology describes burnout as:

·         physical, emotional, or mental exhaustion

·         decreased motivation and lowered performance

·         negative attitudes toward your work, yourself or others

Burnout related to work occurs due to chronic job stress that is not effectively managed. When you’re experiencing burnout, even time off during weekends and evenings is not enough to recharge.

Recovering from burnout takes time. Here’s how you can get started:

·         Talk to your doctor about your symptoms. It’s important to rule out any other medical conditions that are contributing to your burnout. Depending on your level of exhaustion and ability to function at work, it may also be important to discuss with your doctor whether a medical accommodation or leave is needed to help you recover.

·         Try to identify what the stressors are. Common stressors at work can include high workloads, unclear expectations, difficult relationships, or unrealistic expectations. Once you know what they are, you can begin to explore how to reduce the work environment stressors. Often, an important part of this process is having a conversation with your manager to identify possible solutions.

·         Work on identifying your values. Values are like a north star that help you determine what a meaningful life is. Knowing your values helps you to understand what you will say yes to and what you will say no to. Living in alignment with your values helps bring back energy and meaning to life.

·         Set boundaries. Often people who experience burnout find that their work is spilling into their personal life. This might look like checking emails outside of work hours, staying late, or working while on vacation. Setting boundaries can feel uncomfortable, maybe even scary. Think of it like developing a new skill. It takes practice. Start small and be kind to yourself.

·         Learn how to offer yourself self-compassion. Research shows that practicing self-compassion is a powerful tool for coping and resiliency during difficult times. Dr. Kristin Neff, has a number of guided practices on her website to help get you started.

·         Seek out support. You’re going through an incredibly difficult time right now. Lean on friends, family, or professional supports to help you walk through this and recover.   

Recognizing burnout is a powerful first step toward reclaiming your energy and well-being. At Align Counselling and Coaching, we believe that with the right tools, support, and mindset, you can find your way back to balance. You don’t have to navigate burnout alone—connect with me to begin realigning your life and rediscovering what brings you joy and fulfillment.

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