10 Ways to Overcome Burnout at Work
It's time for lunch. But you have a client in front of you. You're on the phone, because he's not doing well, and you're trying to see if a local crisis center has room for him.
You cradle the landline between your head and shoulder as you try to document details from the encounter while you wait for someone to pick up on the other end.
You won't be able to attend the presentation during the lunch hour (for which you're not compensated). You'll be lucky to get a few bites of lunch while trying to get caught up on your notes.
You don't want to start the afternoon behind. You are a salaried employee, not compensated for staying late or taking work home. You're wondering how you could possibly see more clients during shrinking time slots.
If this sounds familiar, you're not alone. Roughly 70% of people worldwide reported experiencing burnout at work within the past year (Forbes). Let's explore ways to overcome burnout at work.
What is Job Burnout?
Job burnout is a type of work-related stress. If you feel physically or emotionally exhausted; lack of motivation, productivity or accomplishment, then you could be experiencing burnout at work.
Check out 37 alarming signs and symptoms of workplace stress to see if you could be affected. This Mayo Clinic article covers job burnout symptoms, risk factors, causes and consequences.
How Do I Overcome Burnout at Work?
1. Remember Why You Started
Wanting to help people is a common motivating factor, so many jobs are service based. Helping people is honorable, but can also be draining. In addition to working directly with people, you likely have lots of paperwork, conference calls, meetings and audits.
Do more of what you love and delegate what you don't, if possible. Invest in things that will make your day go more smoothly. For example, I found it helpful to create my own documentation templates based on how I collected medical histories.
2. Consider the Cause 
Burnout could be fueled by unclear job description and duties; lack of control in decision making that affects your job; poor access to supplies; dysfunctional workplace relationships; too much or too little oversight, micromanagement or social support (Mayo Clinic).
Working in a "helping" profession can be tough, and adding coworker cattiness to the mix can be extremely stressful. Whatever the causes of burnout, do what you can to address them.
3. Restructure Your Day
Divide your day into block scheduling if possible. You might start the day checking emails and making phone calls, meet with clients midday, then complete your paperwork in the afternoon. Switch up your typical routine if you can for a change of pace. A block schedule can easily be rotated.
4. Say No
Don't attend non-mandatory meetings and trainings. Don't agree to train a newcomer if you're barely scraping by.
Don't sign up to bring a dish to the office party during your lunch break. Pass on happy hour at the end of the work day.
5. Set Boundaries
You're a valuable employee, but you're also human. Say something if your schedule isn't working for you.
Speak up if you have an idea for better workflow. Don't take on more projects than you can appropriately execute and oversee, especially if the additional duties don't come with a title change and pay increase.
Commit to leaving work at work. Don't answer work-related calls or emails after hours (as long as you're not on call).
6. Strategically Schedule Time Off
Pay attention to when holidays fall, and which ones are observed by your job. Try to plan around holidays to get more bang for your buck.
For example, Labor Day in the US is the first Monday in September. You might request Friday or Tuesday off to have a four day weekend.
Be sure to check your work policies. Some employers do not pay for holidays if the days before or after are taken off. Bummer!
If you need help deciding where to go, new research suggests being near water reduces stress.
7. Take Care of Yourself
Prioritize sleep and eat well. You can't function if you're tired and hangry! Don't skip breakfast or work through lunch. Get out of the work environment if you can. Move your body if your job is sedentary (be still if it's not) and don't consume too much caffeine.
8. Check Yourself
Maybe your expectations didn't match the reality of your job. There's only so much that's within your control. All jobs have challenges.
Consider that the feeling of burnout at work could be a season or growing pains. If that's the case, don't make permanent decisions based on temporary feelings.
9. Consider Change
You might take on a different role or project. Perhaps more schooling or training could be beneficial.
Discontent could mean that your current job no longer serves you. Perhaps God is nudging you towards a different path.
10. Know Your Worth
You deserve to feel productive and fulfilled at work. Performing your job should not come at the expense of your sanity and wellbeing. The knowledge and skills you offer have value and should be respected and supported.
Don't be afraid to make requests known to maintain a healthy and productive work-life balance. You can't pour from an empty cup. The cost of continuing in your current role is too great if other areas of your life are being snuffed out.
You can and should have both a fulfilling professional and personal life.
Summary
Burnout at work is real. There are steps you can take to prevent and overcome burnout at work. Attempt to avoid burnout at work with the same enthusiasm you bring to your job. You can't be at your best if you're running on fumes!
What do you do for work, and how do you prevent and overcome burnout?
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