Job Burnout

Introduction

Red Light: Job Burnout

I’ve always thought of traffic lights when I hear words like “burnout.”  I feel it is the red light.  People are static, stopped, and not going anywhere (unless, in North America, you are making a right turn on red).  While at the red light, with time and patience, we know the green light will come on again.  We can move forward, turn, and get on with our day.  So, too, is the case when we burnout in our jobs. It doesn’t have to be the end of everything.  With time and patience, we can move forward and make the necessary turns that work with where we want to go. 

Amber Light: Discernment

The classical traffic system has one other traffic light: the amber.  Now, this is an interesting traffic light colour.  When the roads are good, I see it as a bit of a “hurry up and don’t get caught up in the red light,” but when the roads are wet, icy, and snowy, I see it as “ooh, can I slow down safely and not be hit or should I keep going but not too fast so I can slow down as needed beyond the lights".  The amber light always stresses me; I don’t want to be hit or cause an accident.  I love seeing a green light because I feel in the clear, especially if I can see a high countdown left on the pedestrian light. When it comes to mental health, many of us live in the amber zone.  We know that things can be better and can get worse. We try to mitigate anything that will slow us down or bring us to a stop.  But how do we get to live in the green light zone most of the time? Is it possible when work seems daunting?  Let’s look at work burnout more specifically.

Many people start their careers enthusiastically. They are happy to get a job and to be selected for a particular role. Becoming independent is a great experience, and meeting new people in the workplace can be exciting.  The early years of work can be a time of growth and interest.  As time passes, many people are promoted and oversee specialized areas and teams.  Mentorship can feel life-giving.  However, workers are affected if the workplace dynamics are dysfunctional, for example, if the boss is a bully and if there is no fairness and equity in the treatment of co-workers.  There can be a power imbalance, and workers can sometimes feel stuck.  They see no way around the person or people who are like construction blockades.  The job can feel like a road of potholes and gullies. Uneven surfaces should be addressed in a timely fashion. However, they seem to go unnoticed by others, and some people who do notice remain silent. 

Signs of burnout can be the dread of going to work on a Sunday night, or when you arrive near your workplace every day, you can feel ill.  Headaches and stomach aches are common, as are general feelings of being low, tired, and maybe even dizzy.  There is no joy in the job anymore.  Training someone new and enthusiastic can be demanding as you try to cover up your disillusionment or real feelings and thoughts about the system.  People experiencing burnout can feel incredibly lonely and isolated, especially if they are in a leadership role.  Even sharing how you think with a partner or spouse risks causing worries about family income if the worker feels they should resign.

Green Light: Moving Forward

What can be done about work burnout? It is tricky because it often happens when people are advanced in their careers. Moving or changing jobs may not be very realistic or feasible.  The income might be satisfactory or even very good.  So, how can people move from a red light to a green light?  A few things come to mind – I always go back to a statement a peer once said to me.  The phrase at the time seemed selfish, but as I age, it makes sense.  It is “make things work for you!”.  So what does that mean?  Well, maybe you are a person who says “yes” to many things at work.  Can you say “no” to certain things? Can I delegate or say I can’t sit on this committee or take on this task this quarter?  What would be the worst outcome?  Indeed, for some jobs, there is no room to say “no,” but there are many possibilities for some workers.  Try it.  Of course, we want to be reasonable and balanced. It is not a defiant “no” but needs to be explained briefly or qualified.  Another aspect of dealing with work burnout is workers' unplugging from work when they leave.  Set up times to check emails and messages during the day.  Sometimes, changing our structures or patterns can help alleviate some stresses.  Is there a particular time of day, maybe twice or three times, that would call for you to check your new task messages, etc.?  Can you make a firm decision not to do any work after a specific time of day?  I’ve had some clients who said they have to work in the evenings.  We examined how they may curtail or shorten this, and all came back saying they found a better work-life balance.  Making things work for us is essential.  If things are piled on, we will inevitably become frustrated, resentful, tired, and agitated. This can lead to depression and anxiety issues.  These then can spill into other life areas.

Once we get out of the workplace, it is good to change our clothes. We need to have a sense of freedom from where we were.  Getting out to walk the dog or go for a cycle can be an opportunity to unwind and clear our minds.  Every time your mind wanders back to work, when you catch yourself, "thought stop".  Say, “Okay, I am not going to think of work; I am going to focus on x, y or z right now.”  This type of thinking takes practice, but the more you "thought stop" the sooner your brain will recognize that you don’t want to go on that trajectory.  Having some downtime after work for yourself is essential.  That might be the commute home because family members are to be considered once home.  But whatever is possible, maybe a few minutes in the washroom, seek that few minutes, preferably a longer time, for some self-care.  Put the bully boss or other frustrating individuals or situations into an imaginary box and shove them on a shelf out of sight.  Work on not considering aspects of work until you must.

While at work, what are some things you could do? Put a new screen saver on your computer or phone to remind you that you will make things work for you. Maybe it is a scene or picture that can be your secret symbol of hope.  You may not have found all the ways to alleviate elements of burnout, but you can believe that you are working your way from a red traffic light to a green.  You may be in an amber position, and red indeed comes after it.  However, no matter how things go, green appears.  Going through burnout can be strategic.  Discussing what’s going on in a few counselling sessions can bring some relief.  Talking confidentially and knowing that the content of your sharing will not be repeated can be therapeutic.  I’ve seen many clients who have gone through the same things.  While I may not have all the answers, I have learned some aspects related to assessing, addressing, and helping to alleviate some of the symptoms of burnout in the workplace.  Let’s see if we can get you from stopping to going again.  The good thing is that burnout does not have to mean you lose everything.  There are ways to get more rest and prepare yourself to continue in the career that once brought joy and fulfillment.

Traffic light assessment for dealing with burnout

• Talk to a counsellor.
  
• Examine your work patterns.
  
• Come up with strategies to deal with the challenges.
  
• Explore how things could be improved – short-term and long-term.
  
• Examine what brings joy to you in life.
  
• Consider health issues, age, and future goals.
  
• Delve into how you can make things work for you.