Identifying Work Burnout: Causes, Effects, and Solutions

Most homes have at least one person who goes to work every day. In some households, there are more. There are times that you may experience job burnout. Not every person will begin to have feelings of dread when they have to go to work, but it does happen.

Job burnout is real and it can be costly. The stress associated with job burnout can cause health issues. There is no medical diagnosis or treatment for job burnout. The best prevention is to understand how to identify and overcome job burnout.

He gives strength to the weary, and to the one who lacks might He increases power. – Isaiah 40:29, NASB

What can cause job burnout?

Job burnout isn’t always caused by just one factor. More often it is found that several factors have been known to contribute to job burnout.

A heavy workload

A heavy workload may keep you from feeling as though you made progress during your workday. This feeling of being overwhelmed with work tasks can cause resentment about your compensation.

Lack of control

The inability to have any sort of control of your job can cause frustration. You want to be able to have input on your schedule and workload. The lack of this can bring you to a point of job burnout through frustration at the leadership.

Workplace dynamics

Working with people who bully or even undermine you can cause you to dread work. A boss who is always looking over your shoulder can cause unneeded stress. The unfairness that you see when it comes to the boss who shows favoritism causes frustration and reduced respect for your boss and co-workers.

Lack of reward

When you complete tasks that are not in the normal scope of your duties you want to be rewarded. You would at least like to hear that it was appreciated. Feeling appreciated for going the extra mile can make a huge difference in how you feel about putting your best foot forward.

Job requirement changes

The feeling of not being able to meet your job requirements may arise when the requirements have changed. You could also be facing changed requirements that are now unclear. Not understanding what is expected from one day to the next can lead to anxiety.

Overall work interactions

Sometimes the interactions at work may change. A new supervisor can bring a new set of requirements, compensation, and communication styles. Each of these attributes is based on leadership. If the leadership quality changes then it is likely that the employee will feel as though the job is not the same.

Consequences for failure

The consequences for failing to complete a task shouldn’t leave you feeling hopeless. Some things would warrant termination. But not every failure or mistake deserves that type of consequence. Fear of consequences can create a mindset that leads to anxiety.

Work schedule

The work schedule is usually in place when you accept your position. But if you have a hard time finding any downtime it can cause job burnout quickly. There needs to be an allowance for time away so that you can feel refreshed.

Unbalanced work and home life

When work takes up so much time that you miss all the family moments it can cause you to dread work. You work so much that you don’t have time or energy to enjoy family moments. You also need to balance your home life so that you can enjoy work. If you always have to miss work or take off early this can cause burnout.

The world in which we live

We live in a world that is full of chaos and self-centered mindsets. This can contribute to the causes of job burnout.

“These things I have spoken to you so that in Me you may have peace. In the world you have tribulation, but take courage; I have overcome the world.” – John 16:33, NASB

What are the effects of job burnout?

Our bodies are affected by job burnout in different ways. Because most of the causes of burnout are based on external things we cannot change it can cause stress. When we feel we have to work but the work environment causes stress we can find ourselves in an unhealthy place physically and mentally. Possible effects include:

• Stress and anxiety.
• Depression.
• Fatigue and insomnia.
• Sadness, anger, or irritability.
• High blood pressure.
• Decreased immunity.
• Diabetes and heart disease.
• Abuse of alcohol, drugs, or food.

Do not be anxious about anything, but in everything by prayer and pleading with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and minds in Christ Jesus. – Philippians 4:6-7, NASB

Things to look for

Most of the signs of job burnout are internal. They are feelings that you experience when you think about work. The signs can also be emotions that manifest when you are present at work or preparing for work. It helps if you can identify the signs of job burnout before you are in the middle of its chaos.

Here are a few of the more common questions you can ask yourself to help you identify job burnout.

Have you become cynical/critical at work?

This is one big indicator that you are not pleased with being at work. You find there is nothing that makes it worth being there so you criticize everything. You may even find that the joy you once had with your job has become depleted.

Do you have a hard time getting up and ready for work without dread?

When the alarm sounds you hit snooze and you are overcome with a feeling of dread. It’s a struggle every morning to rise out of bed and get yourself ready for work. Finding something to wear has become the bare minimum of acceptable attire. You tell yourself you just don’t care what they say about your appearance.

Are you treating your co-workers or clients with rude behavior?

When you interact with your co-workers are less likely to engage in any type of conversation outside of work parameters. When it comes to customers you find that you interact just to get them out of your hair.

Are you able to maintain productivity?

You can still accomplish your job requirements but you choose to lessen your workload. You do the least amount of work required.

Has your concentration decreased?

When you are at work your concentration is easily broken. The littlest distractions can keep you from completing the task at hand.

Do you exhibit unexplained physical symptoms such as headaches, stomach problems, or other aches?

Whether it is during or after work you realize that you have a headache and you just don’t feel good. It seems that this happens mostly during work hours. Usually, when you get home you can find that the symptoms seem to decrease.

Have you started using food, alcohol, or other substances to help you cope with the dread of your job?

You find that you are just so engrossed with the dread of working that you want to feel better. To do this, you choose to eat more sweets or drink more. You may even find yourself using drugs to get out of the sad feeling you have about work.

Do you feel satisfied with your accomplishments?

There was a time you would pride yourself on your work accomplishments. You were satisfied with the progress you made during the day.

Handling job burnout

If you should find yourself struggling with job burnout you can take action to reduce its effects. After you pinpoint the cause of the issue you can take steps to remove yourself from the situation. This will help you choose to either stay in your current position or begin seeking other employment.

Become your advocate

If you find that your burnout is due to work dynamics or conditions you can choose to speak with the human resources department. This could lead to a new position in the company. Removing yourself from the situation normally helps alleviate the effects of job burnout.

Develop self-care strategies

When you are in a position that you can’t leave or change then you have to learn how to take care of yourself. Self-care is how you preserve your health. The practice of learning how to relax by engaging in something that will reduce your anxiety helps overcome the stress of job burnout.

Seek support

Find a support system to help you identify the source of job burnout. This will help you overcome feelings of depression due to feeling inadequate. You aren’t the only one to struggle with job burnout and you won’t be the last.

Take a vacation

Sometimes the simplest cure for job burnout is a vacation. It doesn’t matter if you leave your house or the state. Just take time away from the workplace so that you can regroup your mindset and emotions about work.

Get alone with God’s Word

Take time to sit with your Bible. Read and journal about the promises of God. Listen to soft praise music as you spend some time just thinking about the goodness of God.

Peace I leave you, My peace I give you; not as the world gives, do I give to you. Do not let your hearts be troubled, nor fearful. – John 14:27, NASB

If you are overwhelmed with the physical and mental effects of job burnout don’t hesitate to reach out to your local physician or Christian counselor. They can help you work through your symptoms and begin finding a way to overcome job burnout.