When Work Takes Over: How to Recognize and Address Job Burnout

Job burnout is a growing problem in the modern workplace, impacting millions of employees worldwide. It is a state of emotional, mental, and physical exhaustion that occurs when individuals experience chronic work-related stress and feel overwhelmed, frustrated, and depleted. Burnout is not a temporary state of being tired or stressed out, but a syndrome that can lead to severe consequences, such as depression, anxiety, substance abuse, and other mental and physical health problems. In this post, we’ll explore job burnout, its symptoms, and immediate and long-term steps to address it, with a particular focus on three high burnout occupations; attorneys, healthcare workers, and educators.

High Burnout Occupations

While job burnout can occur in any profession, some occupations are more prone to cause it because employees are required to work under high-pressure and in an emotionally demanding role. Attorneys, healthcare workers, and educators are among some of the top occupations that report high levels of burnout syndrome.

Attorneys often work long hours, deal with high-stakes cases, and face demanding clients. They experience extraordinarily high levels of stress, ethical conflicts, and pressure to meet deadlines, all of which can lead to burnout. According to a study conducted by the American Bar Association, around 28% of lawyers suffer from depression, 19% have anxiety, and 23% experience symptoms of burnout.

Healthcare workers, including doctors, nurses, and other medical professionals, also face high levels of emotional and physical demands, such as long working hours, dealing with critically ill patients, and making life and death decisions. They often experience compassion fatigue, a form of burnout caused by prolonged exposure to others' suffering, leading to emotional exhaustion, depersonalization, and a reduced sense of accomplishment. According to a survey conducted by Medscape, around 42% of physicians and 39% of nurses experience burnout.

Educators, including K-12 teachers and professors in higher education, also face high levels of stress and burnout due to the challenging workload, demands of managing classrooms, expectations of difficult students and parents, demands for research and publication, and changing curriculum standards. They often experience emotional exhaustion, feelings of reduced personal accomplishment, and depersonalization. According to a 2022 Gallup poll 44% of teachers in K-12 education said they very often or always feel burned out at work, while for college or university teachers, the figure was 35%.

Symptoms of Burnout

Job burnout can manifest in various ways, including physical, emotional, and behavioral symptoms. Following are some of the most common symptoms of burnout:

Physical Symptoms:

• Chronic fatigue and exhaustion

• Insomnia or difficulty sleeping

• Headaches, muscle tension, and other physical complaints

• Decreased immunity, leading to frequent illnesses

• Changes in appetite or weight

Emotional Symptoms:

• Feelings of cynicism, detachment, and emotional numbness

• Decreased motivation and sense of accomplishment

• Increased irritability, mood swings, and emotional instability

• Feelings of guilt, helplessness, and hopelessness

• Decreased satisfaction and enjoyment of work and life

Behavioral Symptoms:

• Avoidance of work or responsibilities

• Decreased productivity and poor performance

• Increased absenteeism and tardiness

• Changes in work habits and decreased interest in work-related activities

• Isolation from colleagues and friends

First-Aid to Reduce Symptoms

If you experience any of the above symptoms, it is essential to take immediate steps to address them. Below are some practical tips to reduce burnout symptoms:

Identify the source of stress: Try to identify the primary source of stress at work and find ways to address it. It could be a particular task, a colleague, or a situation that triggers your stress.

Practice self-care: Take care of your physical and mental health by engaging in regular exercise, healthy eating habits, and adequate sleep. Take breaks during work hours to stretch, meditate, or do other stress-relieving activities.

Set boundaries: Set clear boundaries between work and personal life. Avoid checking work emails or taking work calls outside of work hours. Create a healthy work-life balance by prioritizing activities that bring joy and relaxation outside of work.

Seek support: Reach out to friends, family, or colleagues for support. Talk to someone you trust about your feelings and concerns. Consider joining a support group or seeking professional help from a therapist.

Take time off: If possible, take time off work to recharge and rejuvenate. Use this time to engage in activities that bring you joy and relaxation. It can also be helpful to think about what really needs to change in the long-term for you to heal and thrive again.

Longer Term Solutions

While immediate steps can help reduce burnout symptoms, addressing burnout in the long-term requires a more comprehensive approach. The following are some strategies that can be helpful to address burnout in the long-term:

Redefine work: Redefine your relationship with work by identifying your values, passions, and strengths. Try to align your work with your personal and professional goals.

Create a positive work environment: Advocate for a positive work environment by encouraging open communication, respectful relationships, and supportive leadership. Address workplace issues such as discrimination, harassment, and workload imbalances.

Develop coping strategies: Develop effective coping strategies to manage stress and build resilience. These may include mindfulness practices, self-compassion, and problem-solving skills.

Seek professional help: Consider seeking professional help from a therapist who has expertise in burnout. Therapy can help you address underlying issues that contribute to burnout and develop effective strategies to manage stress.

Burnout Doesn’t Resolve on Its Own

Job burnout is a growing concern that affects individuals in many different professions, but law, healthcare, and education are especially prone to cause burnout. Left unaddressed, burnout can lead to severe consequences, such as depression, anxiety, and other mental and physical health problems. Symptoms of burnout include physical, emotional, and behavioral changes, and can impact you both at work and at home. In the short-term, there are immediate steps you can take to reduce your symptoms and start on a path towards recovery. Addressing burnout in the long-term requires a more comprehensive approach, however, that includes redefining work, creating a positive work environment, developing coping strategies, and seeking professional help. By understanding burnout and taking steps to address it now, you can reduce the impact of burnout on your well-being and start to move forward with a holistic plan to improve your overall quality of life.