It’s not hard these days to look around and find people who are just not happy in their jobs. I get it, a job is not always goign to be rosy, each one has it’s challenges. You have your good days and your bad days. But when all you strt to notice are the bad days, you might just be on the road to burnout.
So how do you know when it’s not just the normal ups and downs of your job, but something a little more serious?
Here are 13 signs that you could be experiencing job burnout:
- You wake up, and dread the thought of going to work.
- You feel cynical, under appreciated and overworked. You are being asked to do more and more with less resources.
- Your co-workers drive you crazy and the you don’t want to spend a second longer with them than you have to.
- You isolate yourself from others at work.
- You are disillusioned. It doesnt matter what you do, it doesnt make any differece, you don’t feel like you are making a contribution
- Most of the time you are mentally and physically exhausted.
- You are taking an increasing number of sick days.
- Your immune system is down, you pick up flues and get aches and pains easily
- Everyone else seems to have taken an idiot pill. Your tolerance for things other people say and do is low.
- You feel like you really need to reach for that bottle of wine at the end of day.
- You are having problems with sleep (ex. insomnia, sleeping more than normal, etc.).
- You live, breathe, and sleep work. If you never take a break, even if you enjoy your job, you are setting yourself up for burnout.
- Your care factor is ZERO. Your productivity drops through the floor because you lack the energy and/or enthusiasm to do things.
If you notice any of these things, you need to take a step back and make changes now before it gets worse. The key is identifying burnout early before it gets too bad.
If you recognize the signs of job burnout, here are some tips to improve the situation and reverse it:
It’s OK to take breaks.
It can be difficult to give yourself permission to take short breaks during the workday, especially if you work in an environment where no one else does. This is a mentality that really needs to change in the modern workforce. Taking short breaks can improve your sense of well being and productivity. If you do not want to take a break with fellow co-workers who can be negative to be around. If you work in an office one of the best things you can do is take a short walk outside. The vitamin D, fresh air and being out of the building can make a massive diffence. Try kicking the shoes off and feeling the grass under your bare feet. You’ll be surprised at how grounding it is.
Find the positives.
Negativity can easily cloud your whole perception of a situation. You need to remember why you accepted this job in the first place, and remind yourself of the positives of it. For example, perhaps you are working long hours, but they are flexible. That flexibility can be a positive, if you want to look at it that way.
When you complain, it makes the situation you are in feel even more hopeless and negative. You have to make positive changes. You don’t want to get the reputation of being the person who is always whining about something!
If you cannot find anything good in the situation, then it might be time to start looking for a different job. Maybe you have learned that the job you have does not match your values or is not what you hoped it would be. It is okay to change jobs or careers, if necessary.
Find ways to relieve your stress levels –
This will differ for everyone, but you need to find things that you enjoy. You cannot let work take over your entire life. You need to get away from it, and that means taking part in meaningful activities that take your mind off work. This may mean socializing with positive friends, exercising, playing sports, or whatever else you like doing. Do something that makes you happy.
Eat healthy foods –
Foods provide you with the energy you need for your day. Make sure that you are eating healthy foods and are not skipping meals. Believe it or not there isa ctually some science behind this. Specific minerals can have a dramatic effect on your hormone levels and therfore your mood.
For instance, magnesium helps in the development of seratonin – which is a major contributor to happiness; having enough iron helps combat fatigue and apathy, Vitamin B plays a major role in regulating brain funtion controlling depression.. the list goes on. (Click on the links to see studies)