Let’s get real: up until the pandemic, most of us early and mid professionals hadn’t even heard of the word. There’s a lot of buzz around burnout today but workplace burnout has always existed; COVID just exposed it as a large problem (thank you, pandemic?). Burnout, aka the constant anxiety and stress coming from unaddressed workplace pressure(s), is a serious mental health issue. It’s a big reason the Great Resignation has been happening. Some studies show that up to 79% of American adults have experienced workplace burnout recently.

Burnout isn’t fun. It drains you emotionally, physically, and mentally. You lose motivation, interest, and energy. You can suffer from insomnia, loneliness, and dissatisfaction. It can show up as social isolation and even angry outbursts. The list is long but basically, burnout is a constant exhaustion. I don’t recommend getting close to burnout unless you want to be a mindless zombie.

Burnout can also lead to depression and anxiety so it’s important to address it when you start noticing some effects. If you’ve already become a burnout zombie, here are some recommendations to help get back to normal.

1. Recognize you’re a zombie. Don’t be that person in the movies who gets bit and tries to hide it from the rest of the group. Know you have a problem and look for ways to address it. Luckily, we know you’re not that person since you’re here reading this article.
2. Answer this: what about your job is making you feel burnout? Are you sprinting the marathon (working hard and long hours)? How much control do you have over your work? Do you have a work-life balance and is it enough? Do you feel valued at work? Does the work you do inspire you?
3. Is there something you and/or a supervisor can do to address the questions above? A big part of the burnout experience is a lack of control. If there are tangible steps you can take to address some of the workplace issues, then your sense of control improves and you can alleviate some of the burnout. a. Side note: sometimes burnout happens because you’ve outgrown a position- yes, it’s possible to get burnout from not being challenged enough! It’s important to acknowledge that reality check even if it’s bittersweet. Here’s how to start the job search process if this is your conclusion
4. No boundaries equal burnout. One of the biggest indicators of burnout is lack of boundaries. So continue with the introspection and pinpoint where work has crossed those boundaries. Then ask yourself if there are ways to establish or reestablish these boundaries. This might also mean reworking your work-life balance or just establishing one. Remember, a boundary a day keeps the burnout away! a. Here are some boundaries you could establish: not checking your emails past 5pm, not answering work-related questions on your personal phone, not working through your lunch break. Sometimes the hardest boundaries are the ones we have to set with ourselves but it can be easier when you let others around you know what they are too. I’ve personally told coworkers not to text me work-related questions since I only have a personal phone. b. TIP: As a newer professional, it’s so easy to say “yes” to every new project that’s presented to you. Be more selective on the opportunities you invest in. You’ll need to be more aware of how you’re trying to grow and where you’re going. Not all projects are created equal and not all will lead you down your chosen path. Scared of making the wrong choice? Subscribe to our blogs page so you can read our upcoming article on choosing workplace opportunities.No boundaries equal burnout. One of the biggest indicators of burnout is lack of boundaries. So continue with the introspection and pinpoint where work has crossed those boundaries. Then ask yourself if there are ways to establish or reestablish these boundaries. This might also mean reworking your work-life balance or just establishing one. Remember, a boundary a day keeps the burnout away!
5. Take those mental health days. Do something fun and something you don’t usually make the time to do. Take that walk, write in your journal, or watch that movie you’ve been waiting months to see. The point is to do something that’s restful and speaks to your soul. Mental health days are not to run errands (yes, I’m calling you out!).

Hopefully this article was short enough to pinpoint what burnout is and how to address it without getting burnout from reading it. Of course, this is no substitute for professional advice so if your burnout zombie bite is already too infected, make sure you ask for professional help. Lastly, remember workplace burnout is a pandemic so don’t feel ashamed- there are probably others who are also half zombies. So take care of yourselves out there!

Article written by Leticia Garay

LinkedIn: linkedin.com/in/leticiavgaray/