Are you approaching job burnout?

Job burnout symptoms

Job burnout is a very specific type of work-related stress. It’s a state of emotional or physical exhaustion that involves a sense of reduced accomplishment and loss of personal identity. Admin professionals who juggle constant pressure, expectations, and unrealistic deadlines are at risk, particularly those who have been in the industry for some time and have added taxing responsibilities outside of the workplace, such as managing child care and personal lives. Left unchecked, burnout can show up as physical, mental, and emotional illness and can have some pretty devastating impacts down the road.

Ask yourself:

  • Have you become very cynical at work?
  • Do you drag yourself to work and have trouble getting started?
  • Have you become irritable and/or impatient with co-workers, customers or clients?
  • Do you lack the energy to be consistently productive?
  • Do you find it hard to concentrate?
  • Do you lack satisfaction from your achievements?
  • Do you feel like the pressure is too much?
  • Are you using food, drugs or alcohol to feel better or to simply not feel?
  • Have your sleep habits changed?
  • Are you troubled by unexplained headaches, stomach or bowel problems, or other physical complaints?

If you answered yes to any of these questions, you might be experiencing job burnout. You should consider talking to a doctor or a mental health provider because these symptoms can also be related to health conditions, such as depression.

“Burnout” isn’t a medical diagnosis. It’s another way of describing multiple chronic stress over an extended period of time. It can affect anyone regardless of age, gender and job title. Whatever the cause, job burnout can affect your physical and mental health. 

For admin professionals, burnout tends to happen when we sacrifice too much to our jobs, without getting any feeling of accomplishment or recognition in return. Admins are usually in the difficult position of giving up the balance in their own personal lives, to make it possible for someone else’s. Burnout has the end result of reducing efficiency within the work place.

Job burnout risk factors

The following factors may contribute to job burnout:

  • You have a heavy workload and work long hours
  • You struggle with work-life balance
  • You feel you have little or no control over your work

There are practical ways of dealing with potential burnout. First, it needs to be recognised and acknowledged. If the list above describes you, it is time to seriously reassess your priorities. You may need to actively book time to just relax. This is actually a difficult task for a busy admin professional but it’s essential. You need to ‘unplug’ from your phone. Turn off the constant stream of emails, phone calls, and social media. Take time to focus on something other than the day to day tasks to give your brain variety. Network with other admin professionals. Find out how they deal with their busy lives and schedules. Share your problems and experiences.

Handling job burnout

Try to take some positive action:

  • Evaluate your options. Discuss specific concerns with your manager or executive. Maybe you can work together to change expectations or reach compromises or solutions. Try to set goals for what must get done and what can wait
  • Seek support. Whether you reach out to co-workers, friends or loved ones, support and collaboration might help you cope. If you have access to an employee assistance program, take advantage of these services
  • Try a relaxing activity. Explore programs that can help with stress such as meditation, get a massage, try yoga or booking a session to float in a float tank
  • Get some exercise. Regular physical activity can help you to better deal with stress. It can also take your mind off work
  • Get some sleep. Sleep restores well-being and helps protect your health
  • Mindfulness. Mindfulness is the act of focusing on your breath flow and being intensely aware of what you’re sensing and feeling at every moment, without interpretation or judgment. In a job setting, this practice involves facing situations with openness and patience, and without judgment.

Keep an open mind as you consider the options. Try not to let a demanding or unrewarding job undermine your health. You never know, after trialling some of the above options, you may find you have come to the end of your journey with this particular job. Perhaps it is time for a change of career? It might well be the right time to look for and try something new. A good test is to update your resume, keep an eye on the job market and see if the idea of changing careers gives you a feeling of relief, excitement or something else. Check out the latest list of jobs on Admin Avenues. You can even set up job alerts to keep you across any new job opportunities that you’re interested in. Just remember, your health is your wealth. If the pandemic taught us anything, it’s that we have nothing without our health so take care of and be kind to yourself.