Mar 19

6 Useful ways to fight job burnout

job burnout

You can get burned out even if you’re working on your dream job

How to tell if you’re suffering from job burnout

Do you feel tired for reasons you cannot explain?  Do you feel exhausted all the time and feel stressed when you’re really not supposed to?  If you feel like you’re starting to lose interest in your job, you’re probably starting to feel burned out.

According to Wikipedia, job burnout is a psychological term that refers to long-term exhaustion and diminished interest in work.  Burnout does not necessarily mean you hate your job or what you do.  You may still be interested but you’re starting to lose it because of the unexplained stress you’re feeling.

Job burnout is common among many of us regardless of the industry we’re in.  I personally think this is a cycle that everyone goes through even if you’re working on your dream job.  At one point in your career, you are bound to experience burnout.  Luckily, it’s not something we cannot get out of.  Here are 5 useful ways of fighting job burnout that you can try.


1.  Take some time off

Sometimes, shifting your focus away from work is all it takes to get out of being burned out.  Take a vacation, pamper yourself, go sky diving or surfing or relax in your favorite spa.  Getting your mind off work will help you refresh because just like batteries, your energy is getting drained out by too much work and doing something fun and adventurous can help bring excitement back in to your life.

The last time I felt burned out, I took a break from work for around a week.  I stayed home watching over the kids, doing movie marathons and playing video games and believe it or not, after doing the same routine for a whole week, I started to miss my job and couldn’t wait to go back to the office.


2.  Get more sleep

Increasing your hours of sleep will help you get in a good mood which is normally the case especially for those who are deprived of sleep hours.  Getting more hours of sleep will make you feel refreshed and take away the stress that’s been hounding you both at work and home.


3.  Set boundaries

You’re burned out probably because you work too hard and in the process, forget to do other things that are essential to your well-being.  When you’re so deep into your work, you lose track of time.  Time you may have spent working out, being out on a date or being with family watching your favorite television show.

It will be helpful to impose upon yourself boundaries that you should strictly follow.  For example, you only allow yourself to work till 6PM at most.  The rest of the night, you will spend with family or for yourself.  On weekends, limit yourself to checking your emails for 30 minutes only and then spend the rest of the day doing something else that you enjoy.

A hardworking person is admirable but too much of anything is not good so learn to force yourself to stay away from work when possible.


4.  Find some quiet time

To relieve you of the stress you’re feeling, it would be helpful to have some quiet time for at least 10 minutes a day.  Just be alone in your room, close your eyes and breathe.  This exercise can help release all the tension and make you feel better by giving you the inner peace you’ve been lacking.


5.  Find a new hobby

Another way of getting your mind off work is by finding a hobby that will get some of your attention and serve as an outlet in the process.  Get involved in activities that are not only fun but also educational.  You can probably read a new book, study web design, or go into photography.  While it takes away some of your time from work, you still remain productive because of the knowledge you will gain.


6.  Realize the value of having a job

Many people today are unemployed and are having problems getting a decent way of living and you’re lucky to not be part of that crowd.  Getting burned out can lead to non-productivity which can harm your reputation and standing within the company.  Realizing the importance of being employed will motivate you to move past the burnout stage and begin getting your groove back.

Have you done something else to fight job burnout before?  Share your experience by leaving your comments below.

Noel Rosos

About Noel Rosos

Noel is a husband, father, author, performance coach and self-proclaimed FAILUROLOGIST who helps business owners and struggling individuals convert their failures into opportunities through inspiring blog posts, life-changing books and exceptional one-on-one coaching sessions


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  1. Steve

    Great tips. Whenever I get burnt out from a job, I try to see if maybe I need better sleep or quiet my mind. Usually it’s not related to the job so much as I how I approach the job. In a sense, I’m off-track and just need to get my mind back on board. That’s what does it for me.

    One other thing you might add is that job burnout might be a sign that you need to switch jobs. In some cases, it could be an indication that you just don’t have the passion for that work anymore.

    1. Noel Rosos
      Noel Rosos

      correct Steve. Been there before and it was really awful. It’s like dragging yourself to work everyday.

  2. Pamina Mullins

    Good tips for a balanced life Noel! As Steve says stress does have a purpose – to make us pause and ask some important questions like “am I spending more energy than I’m generating?” And it’s usually the simple things that can restore balance.

    1. Noel Rosos
      Noel Rosos

      Completely agree Pamina. Stress is a reminder that you need to slow down and check if you are achieving balance with the way you work.

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