Feeling Burned Out at Work? Here’s How to Fix It

Burnout. It’s the reason 40% of professionals have sought new career opportunities recently, according to a 2021 Limeade survey. And it’s a dangerous threat to mental, physical and emotional health. But like other medical conditions, the faster you catch it, the faster you can correct it, says Maryland Smith Professor of the Practice J. Gerald Suarez.

First know the warning signs, says Suarez: Feelings of disappointment and disillusionment, feeling undervalued. Stubborn fatigue, restlessness and inability to sleep through the night. Confusion, inattentive disposition and clouded thinking. If you lacking motivation, missing deadlines, feeling stressed by routine tasks, spending a lot of time thinking about quitting and showing up late – or not showing up at all – it may be time for a change, he says.

Unfortunately, there’s no quick fix — it takes time to get burnt out and even more time to overcome it. But you can move past it, or avoid it altogether, with these tips:

Listen to the click. Like a gas pump when the tank reaches its limit, be ready to adjust when you see signs of stress, tension and physical ailments. Make time for relaxing activities or pursue a new challenge.

Know your “why.” Understanding how you contribute and feeling consequential and valued is the key to meaningful engagement. Once you know your “why,” you can seek out professional opportunities that satisfy it.

Use your time-outs. Like a sports coach, take a pause to refocus. Try a micro-vacation. Short, yet frequent, time off is the antidote to burnout. Leverage any vacation time at your current job or make it a priority in the job search.

Take a moment to take stock. Reflect, quiet your mind and make an inventory of your concerns. Assess your current responsibilities to better understand where to focus your attention in the future.

Schedule your life, not just your tasks. Organize your calendar around your primary roles in life: spouse, parent, friend, colleague or employee. If you’re neglecting any of your roles, “schedule” time to fix it. It might feel unnatural, you’ll clearly see how you spend your time.