In the last article on the blog, we discussed mental health in schools and the importance of taking charge at home and as parents to make sure that it is being acknowledged and worked on. The next topic we need to discuss is workplace burnout.
We are go-getters here at Mind Body Balance Counseling. Each person involved in this growing wellness space is very self-motivated and understands their roles and responsibilities to grow the business and keep it running smooth. We are at fault at times as well when it comes to forgetting the balance between running a small company and having a “life” outside of it!
Workplace burnout is not just another buzzword—it’s a genuine obstacle that can derail your career, impact your health, and affect your relationships if left unchecked. According to a 2023 Gallup poll, 76% of employees report experiencing burnout sometimes, and nearly 50% feel it “often” or “always.”
The good news? You don’t have to be part of that statistic. Prioritizing your mental health doesn’t mean slacking off and finding excuses. It doesn’t mean victimizing yourself—it’s the key to performing at your highest level, both at work and in life.
As a mental health therapist—and someone who’s navigated the demands of many different careers—I’ve seen firsthand how burnout creeps in and how to beat it. The demands of the boss, the lack of interest in what you do, or the hours that might interfere with your lifestyle are all deterrents to succeeding in your career. Let’s dive into recognizing burnout, utilizing resources, and finding a sustainable balance that keeps you at the top of your game.
What Is Workplace Burnout?
Burnout Isn’t Just Stress
Workplace burnout is more than having a rough week or juggling tight deadlines. It’s a chronic state of emotional, physical, and mental exhaustion caused by prolonged workplace stress. Unlike regular stress (eustress), which can be motivating in small doses, workplace burnout makes you disengaged, cynical, and even resentful of your work.
Signs You’re Heading Toward Burnout
- Persistent fatigue that doesn’t go away, no matter how much sleep you get.
- Struggling to focus or make decisions at work.
- Dreading tasks you used to enjoy.
- Physical symptoms like headaches, digestive issues, or frequent illnesses.
If you’ve checked off more than one of these, and other areas of your life are in balance, it’s time to take a step back and reassess your approach to work.
The Real Cost of Workplace Burnout
Workplace burnout doesn’t just hurt your performance—it can derail your health and relationships. Physically, it increases your risk of conditions like heart disease, high blood pressure, and weakened immunity. Mentally, it can lead to anxiety, depression, and a sense of hopelessness.
And for your career? Burnout reduces productivity, makes it harder to innovate, and leads to high turnover rates. Companies lose millions to burnout-related absenteeism and disengagement, but more importantly, you lose your momentum, confidence, and joy.
How to Stop Workplace Burnout Before It Ruins Your Career
1. Leverage Workplace Resources
Many companies offer tools and programs designed to help employees manage stress. Yet, most employees either don’t know about them, don’t pay attention to them, or don’t use them. I have encouraged countless clients, and even my wife when she was working, to not leave these benefits on the table. Utilize what you need and understand that they are there for you to succeed!
- Talk to HR or your team lead: Whether it’s adjusting workloads or finding flexible schedules, they can help you advocate for and make changes.
- Employee Assistance Programs (EAPs): These often include free counseling or workshops for stress management.
- Skill Development: Take advantage of professional development opportunities to enhance efficiency and reduce frustrations.
- Build a Network: Surround yourself with colleagues who are open about work-life balance and mental health.
The key here is communication—don’t assume your workplace is against you. Often, they have a vested interest in keeping you happy and productive.
2. Invest in Your Mental Health
Just like you’d outsource a repair job to a mechanic, it’s okay to outsource your mental health needs to a professional. Therapy or coaching isn’t about weakness—it’s about optimizing your mental game.
- Therapy: Regular sessions with a counselor can help you process stress, set boundaries, and strategize for the future. You might find better work efficiency as you work through and rid your mind of stressors.
- Mindfulness Practices: Whether it’s meditation, deep breathing, or journaling, these simple practices can help you regain control in moments of overwhelm.
- Support Groups: Sometimes, just knowing you’re not alone can lighten the burden. Seek out groups for professionals in high-pressure careers. This could even be joining a mastermind group if it applies in your career.
Mental health is not an indulgence; it’s the foundation of high performance.
3. Balance Work with Family and Personal Life
We’ve all heard the phrase “work-life balance,” but what does it really mean?
It’s not about perfectly dividing your time between work and home—it’s about ensuring the quality of both.
- Reevaluate Priorities: Ask yourself, “What matters most to me right now?” This clarity can guide your daily decisions.
- Set Clear Boundaries: Whether it’s not checking emails after 7 PM or reserving a weekend day (or both!) for family, boundaries protect your time and energy.
- Delegate at Home: Don’t be afraid to ask for help with household responsibilities or outsource tasks like cleaning and meal prep.
When you involve your family in your goals, you’ll find they’re more supportive of your efforts—and you’ll feel less pressure to do it all alone.
The Importance of Work-Life Balance
Why Balance Isn’t Optional
Neglecting balance might work in the short term, but it’s unsustainable. Without balance, burnout will rob you of your focus, creativity, and joy. And here’s the thing: the time you spend recharging isn’t wasted—it’s an investment in your career and personal life. This is why smart corporate companies who are invested in their business success invest in their employees’ success.
Quick Strategies for Balance
- Schedule Self-Care: Treat your downtime as sacred. Whether it’s an hour at the gym or 20 minutes with a good book, prioritize activities that recharge you. Take small breaks throughout your work day to do the same.
- Unplug: Turn off work notifications during your personal time to fully engage with loved ones and hobbies. Do the same while at work.
- Plan Quality Time: It’s not about the quantity of time with family but the quality of moments shared that will keep your life in balance.
- I know that a client of mine came to me with concerns about his waning ability to bond with his family. We reviewed in detail what he does with his family in the small moments he had and found most of it was watching TV or movies. This isn’t ideal for bonding and building relationships, especially when time is limited. After making goals with his wife to change his habits, he is moving forward so well in bonding with his family while managing a highly-demanding job.
Work-life balance isn’t about choosing one over the other—it’s about making both work in harmony.
An Action Plan to Prevent Burnout
1. Start Small
- Begin each day with a mindful activity like journaling or a short walk.
- Use micro-breaks during the day to reset and refocus.
2. Prioritize Your Health
- Stick to regular sleep schedules and prioritize a balanced diet.
- Incorporate movement, even if it’s just a 10-minute stretch during breaks.
3. Know When to Seek Help
- Recognize when stress is affecting your relationships, sleep, or overall happiness.
- Reach out to a therapist or counselor before burnout becomes unmanageable.
When to Reevaluate Your Career
Sometimes, burnout isn’t about workload—it’s about a misalignment between your values and your job.
If you’ve tried every strategy and still feel disengaged, it might be time to consider a career shift.
Signs It’s Time to Move On
- You no longer feel connected to the mission or values of your organization.
- The work environment is toxic and unchanging.
- Your health and relationships are suffering consistently.
Making the Leap
- Prepare financially and emotionally before making a big change.
- Look for roles that align with your personal and professional goals.
The Wrap Up
Burnout is real, but it doesn’t have to define your career—or your life. By recognizing the signs, leveraging workplace resources, and investing in your mental health, you can regain control and perform at your highest level.
Remember, prioritizing your mental well-being isn’t an indulgence; it’s the foundation for sustainable success. Start small, set boundaries, and build a routine that works for you.
Your career is important, but your health and happiness are irreplaceable. Don’t wait for burnout to stop you—take charge today.