People do not always feel motivated to work. There is nothing unusual about this. After all, people feel tired, stressed, or distracted sometimes. However, there are times when it feels like work is a bit more burdensome than usual. In some situations, it may be a case of workplace burnout. Psychology has a specific view of this situation. It is defined as feelings of “overwhelming exhaustion, cynicism or detachment from one’s job, and a reduced sense of accomplishment”.1
It is important to note that burnout is not necessarily a medical condition. But it could be symptomatic of a bigger issue like depression or anxiety.
Conversations about workplace burnout are important to have especially in Dubai because it ranks as one of the most overworked cities in the world.2 Thus, the risk of burnout is high. People should be aware of what burnout is and how to address it if it happens. It is not just about performing well at work. It is also about ensuring that work and quality of life do not become an either-or situation. After all, the goal is to maintain a good balance to have better mental health.
The Signs of Workplace Burnout
Burnout can be a personal experience. Meaning, it can manifest differently in individuals. Generally, a person can feel excessively tired or derive no sense of satisfaction from work. If it is not addressed, burnout can have physical and mental symptoms.3 Some of the common symptoms are stomach issues, frequent headaches, and sleeplessness. They can also feel worthless or demotivated. At its worst, it can lead to severe manifestations such as suicide ideation.
Again, it is important to consider that workplace burnout is not a mental condition. A therapist will not diagnose burnout as a psychological disorder. However, this does not mean that it should not be taken seriously. Workplace burnout can have serious effects on quality of life.
Workplace Burnout Risk Factors
There are different factors that can contribute to workplace burnout. First, the nature of the job needs to be considered. For example, a high-stress job such as a paramedic or firefighter can lead to more burnout than a regular office job. However, that does not mean all high-stress jobs lead to burnout. It still depends on the person and how they manage the stress.
The work environment also plays a big part. According to a Gallup poll in 2018, there are five main things in the workplace that can lead to burnout. These are time pressure, management support, clarity in the job role, amount of workload, and treatment at work. Generally, employees who feel that their work environment is fair are less likely to feel the effects of workplace burnout.
Finally, another important factor to consider is the personality of the person involved. There are certain traits that increase the chances of feeling burnt out at work. Some examples of these are perfectionism and having the tendency to be pessimistic.4
5 Strategies to Prevent Workplace Burnout
1. Plan your tasks ahead of time.
A person who feels overwhelmed is more susceptible to workplace burnout. It may seem like a simple step, but taking the time to plan out tasks can help you feel more in control of your schedule. Seeing how the day or even the week plays out can also give you a chance to see if the workload is manageable. You can delegate tasks to others or ask for assistance, if necessary.
2. Seek support from others.
No man is an island. This expression rings especially true for people who feel overwhelmed at work. Workplaces often have support systems set up through the HR department. A person feeling burnt out from work can use this to find solutions to their work issues. In the alternative, you can also go to a therapist outside of the workplace to talk to a specialist about how you are feeling.
Having said this, not all types of support come from a professional. Friends and family should not be underestimated. Existing relationships can be a great stabilizing force. Take the time to be with people you trust and enjoy their company as a welcome break from work.
3. Take time off from work.
It may seem counterintuitive to step away from work to enjoy it more. However, taking advantage of vacation days and days off can keep you motivated at work. Rest is important to prevent burnout. Giving your body and mind a break from work gives you the chance to recharge. Additionally, even the most enjoyable work environments should not consume your whole life. It is still important to maintain relationships and interests outside of it.
4. Practice mindfulness techniques.
According to the Harvard Business Review, mindfulness can be an effective tool in the workplace.5 Strategies such as deep breathing techniques can help reduce stress at work6. Learning how to manage stress is an essential skill because stress can lead to burnout.7 Other techniques to try are journaling breaks and meditation.
One of the difficulties of trying to be mindful at work is that your time is not always your own. Obviously, you cannot just practice deep breathing exercises while in a meeting. You also cannot journal at will. Try scheduling a few minutes of your day, such as before starting work or during lunch breaks, to practice mindfulness. Incorporating it into your schedule can help with your mental state.
5. Be firm with work boundaries.
Boundaries at work can mean many different things. Generally, you should not be doing something that you feel uncomfortable with. Whether this is going beyond the scope of your job description or ensuring that your personal time is protected, you have to be involved in advocating for yourself. Predetermine what is acceptable to you at work. For example, you may have no problem working overtime as long as it does not exceed a certain number of days per month. Determining your limits beforehand gives you the leeway to communicate your boundaries clearly.
Cited Sources:
- Maslach C, Leiter MP. Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry. 2016 Jun;15(2):103-11. doi: 10.1002/wps.20311. PMID: 27265691; PMCID: PMC4911781. ↩︎
- Sullivan, C. (2022, June 28). Dubai is the most overworked city in the world — and it’s taking a toll on workers, especially expats. Business Insider. https://www.businessinsider.com/dubai-most-overworked-city-burnout-expat-lifestyle-2022-6#:~:text=Colette%20Sullivan%2C%20a%2030%2Dyear,a%20good%20work%2Dlife%20balance. ↩︎
- Brandstätter V, Job V, Schulze B. Motivational incongruence and well-being at the workplace: person-job fit, job burnout, and physical symptoms. Front Psychol. 2016;7:1153. doi:10.3389/fpsyg.2016.01153 ↩︎
- Wekenborg MK, Von dawans B, Hill LK, Thayer JF, Penz M, Kirschbaum C. Examining reactivity patterns in burnout and other indicators of chronic stress. Psychoneuroendocrinology. 2019;106:195-205. doi:10.1016/j.psyneuen.2019.04.002 ↩︎
- Corliss, J. (2014, January 8). Mindfulness meditation may ease anxiety, mental stress. Harvard Health Blog. https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967 ↩︎
- Tavoian D, Craighead DH. Deep breathing exercise at work: Potential applications and impact. Front Physiol. 2023 Jan 12;14:1040091. doi: 10.3389/fphys.2023.1040091. PMID: 36711016; PMCID: PMC9877284. ↩︎
- Jennings BM. Work Stress and Burnout Among Nurses: Role of the Work Environment and Working Conditions. In: Hughes RG, editor. Patient Safety and Quality: An Evidence-Based Handbook for Nurses. Rockville (MD): Agency for Healthcare Research and Quality (US); 2008 Apr. Chapter 26. Available from: https://www.ncbi.nlm.nih.gov/books/NBK2668/
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