Employee burnout and 4 steps for fixing it

Are you burnt out and not sure how to fix it? In 2024, emails from burnt-out managers and employees have flooded my workplace coach inbox. Here’s what some have said: “I’m running on empty”; “mentally exhausted and emotionally drained”; “constantly on edge and irritable”; “on autopilot, just going through the motions, and don’t see any way out.”

If you feel similarly, you’re not alone. A March 2024 survey of 1,200 employees revealed 88% self-reported being burnt out at work. Mercer’s 2024 Global Talent trends survey corroborates this, reporting that more than 8 of every 10 employees are at risk of burnout this year. Another 2024 survey of 1,405 U.S. employees reveals 51% feel “used up,” 45% feel emotionally drained and 44% consider themselves burnt out.

This burnout epidemic creates a volatile workplace: 87% of those surveyed admit having had an outburst at work in the last six months, with 53% admitting multiple outbursts, ranging from yelling and angrily cursing to storming out of meetings. A full 77% report their negative feelings about their job affect their personal life. Physical symptoms these burnt-out employees report include increased anxiety, 32%; frequent headaches, 30%; chronic muscle pain, 25%; lower immunity, 23%; disturbed sleep, 23%; upset stomach, 22%; irritability, 21%; and difficulty concentrating, 21%.

If this unhappy picture fits you, take back your life. Here’s how:

1. Understand your burnout. You’re worn out from excessive demands on your energy, strength or resources. This gives you two avenues through which to attack burnout: address the demands or change the level of energy, strengths and resources available to you.

2. Here’s the truth about demands: While many are real, some you place on yourself. Do you require perfection of yourself? If so, cut it out. Do you say yes to tasks you could turn down? Practice the word “no.” Do you pressure yourself to accomplish in two days what a normal person might need a week to finish? Don’t burn yourself out trying to prove you’re a superhuman.

3. How do you recharge? If the words “I don’t” come to your lips, fix that. Burnout comes when “energy going out” massively exceeds “energy flowing in.” Even if you only have 10 minutes a day to recharge, take it. Perhaps it’s a quick bath, calling a friend, taking a walk or praying. Give yourself at least one thing that feeds you.

Oh, and about feeding yourself — don’t make the one thing you give yourself food or alcohol. When you blot out stress with items that create new stress in the form of excess weight or drinking problems, you hasten rather than heal or prevent burnout.

4. Focusing on what’s wrong and our powerlessness to fix it leads us into a downward burnout spiral. Combat that. Take a few minutes to look at what’s causing your burnout and what you want to change. Then, formulate a game plan — even if you’re only able to squeeze in time to accomplish one action step toward changing your situation each month. Nothing combats powerlessness better than decision-making and action-planning. In fact, try it now, before you set this column down. What’s causing your burnout? What needs to change? What’s one thing you can do about it in the next 30 days?

Can you recover from burnout? Yes — as soon as you take the reins into your own hands.

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