6 tips for young professionals to overcome burnout
Are you feeling overwhelmed and burned out at work? You’re not alone. Mental health negatively affected job performances of nearly 50% of the U.S. workforce in the past year, a significant increase over 2021 (34%)*. Burnout is a common problem for many young professionals as they struggle to stay motivated in the face of long hours and ever-increasing expectations. Fortunately, there are steps you can take to reverse burnout and thrive in your professional life. Let's discuss the steps you can take to get out of the rut!
1- Understand your triggers
Contrary to popular belief, burnout does not occur overnight. It is a slow process caused by a variety of factors. Do you have too much on your plate to manage? are you lacking support or recognition for your hard work? Do you feel stuck in a certain position or feel like you've reached a ceiling in your company? It’s important to identify your specific triggers. Once you understand what specifically is triggering your burnout, you can begin to create solutions for managing it. Think about what specific activities or tasks make you feel anxious, overwhelmed, or unmotivated. Identify any patterns of thoughts or behaviors that you experience when your burnout is beginning to set in and ask yourself what could be causing these reactions. Taking time to journal your day or talk to a trusted friend can help you recognize your triggers.
By understanding your triggers, you can implement a strategy to manage your stress levels and prevent burnout before it occurs.
2- Set boundaries
With the increase in remote work, the lines between home and office can get blurry. It’s easy to feel like you should be constantly working. However, setting boundaries to avoid being overwhelmed, overworked, and burned out. This means creating realistic expectations for yourself and the people around you. For example, you might set a boundary of no work on weekends or after a certain time in the evening. This can help you take time to relax. You can also make a point to take lunch and other breaks throughout the day. It’s also important to unplug when you’re not working by avoiding checking emails or taking work calls outside office hours.
You should also learn to say “no” when you need to. There may be times when you feel pressure from colleagues or managers, but remember that boundaries are key for managing your well-being. Don’t be afraid to decline requests for more projects and clearly articulate what is already on your plate.
3- Take time for yourself
As a young professional, making time for yourself while trying to advance your career might seem impossible. But to prevent burnout, it is important to take time for yourself, rest and recharge your batteries. This can include taking a day off from work, going on a weekend getaway, exercising, or meditating. Not using your Personal Time Off (PTO) is a red flag. Take time to re-center so you can come back to work refreshed and ready to tackle your goals.
One thing to do more consistently is to get enough sleep at night. Being sleep deprived will lead to fatigue and poor concentration. You can’t rely on coffee alone to get you going! You will stay energized as you get the right amount of sleep every night.
Finally, eat healthy meals that will provide your body with the fuel it needs. Plan for balanced meals that will give your brain the nutrients it needs to focus and stay alert.
4- Don't isolate yourself
Understandably, socializing might not be your top priority. However, having a support system is an essential component of your burnout prevention and recovery kit. When the workload or stress becomes overwhelming, having people you can turn to will keep you grounded and offer much needed perspective.
There are several ways to build your support system:
Reach out to friends and family - Many people have experienced burnout at some point or another in their careers. They can relate to what you’re going through and offer valuable advice.
Get a mentor - Many organizations offer mentorship programs that allow you to connect with experienced professionals who can provide guidance and support.
Engage in hobbies - Doing something you enjoy can be beneficial to reduce stress and keep you motivated.
By engaging with others, you can create a network that you can turn to when times get tough. Reaching out and asking for help is often the hardest step, but it can make all the difference in managing burnout.
5- Don't make any rash decision
Before you quit your job, explore all your options. Start assessing your triggers and coping mechanisms to determine the correct course of action or the right timing. Do you need to quit or take a sabbatical? Would you feel better if you transfer to a different team? The last thing you want to do is to worsen your current situation. So avoid making any decisions that will create more stress in your life. On the other end, if your burnout is due to a toxic work environment that is unlikely to change then start preparing your exit!
6- Seek professional help
By seeking professional help, you will learn to identify and address the root causes of your burnout. This may involve exploring your values and goals, gaining insight into the underlying reasons for your feelings, or learning more effective ways of managing stress.
Talk to your doctor – Your primary care physician can refer you to a mental health professional such as a therapist or psychologist. They can assess your situation and help you find the right kind of support for you.
Reach out to Employee Assistance Program (EAP) – If you’re employed, many companies offer an EAP that provides counseling services. Contact your HR department to find out more information.
Look into online resources – virtual therapy, counseling, and support groups are as effective as in person ones. Remember, it might take several tries before you identify what works for you.
Join a support group – Support groups can be a great way to connect with others who are dealing with similar challenges. You may be able to find one in your local community or even online.
Hire a coach - a coach can be your best ally for an individualized work plan and accountability as old habits can be hard to break.
In conclusion, overcoming burnout involves taking proactive steps to identify and address the factors that contribute to burnout. Understanding your triggers, setting boundaries, taking time for yourself, having a support system, and seeking professional help will let you manage burnout more effectively. Be mindful of your physical and mental health, get the rest and self-care that you need for optimal, and avoid burnout. Ultimately, your wellness is your primary duty.
Cheers to your success!
Jennifer A. Hepie
*https://www.prnewswire.com/news-releases/employee-burnout-is-on-par-with-levels-at-the-height-of-the-covid-19-pandemic-job-performance-impacted-301679546.html