Tips to Address Job-Related Burnout

We’re always hearing tips about how to make sure we are checking on our mental well-being, but what about when we’re at the workplace?

It’s common for our work, or something work-related, to stress us out to a level that affects our mental health. How do you relieve that stress?

Our Kinetiq Health Program Manager Ali Harris, MS, and HR Consultant Brooke Salazar, JD, offer a few solutions.

Evaluate your options

If your stress level is extremely high, it may be time to completely evaluate your professional life, says Salazar.

“Consider where you are in your career, your profession and your position at your organization,” Salazar said. “Take a step back and see exactly what is going on.”

A drastic change may not be needed, but it’ll help you get on the right path to figuring out what steps to take.

Discuss expectations with a supervisor

Perhaps you’re taking on too much responsibility at work, or your manager is expecting a little too much. Both Harris and Salazar say there’s nothing wrong with talking to your supervisor about how to better manage job expectations, especially when you’re burnt out.

Talking to a supervisor about job expectations is likely an uncomfortable conversation, but it’s better than doing nothing and letting your problems persist.

“You have a choice,” Harris said. “You can either stay uncomfortable with no light at the end of the tunnel, or you can be a little uncomfortable and go have the conversation you need to have that could open up doors and then you can see the light at the end of the tunnel.”

Move your body

We hear all the time to take a break – and for good reason. It’s just not as easy as it sounds.

If you’re back in the workplace, try taking a quick break by going for a walk around the building or visiting a colleague. If your company still has you working from home, be proactive in taking a break — even if it means grabbing a quick snack from the kitchen.

“You may be answering emails, but an hour later you still haven’t taken that break,” Harris said.

Make passwords something funny

Sometimes a smile can make all the difference.

A quick way to do this is set your passwords to a funny word or joke that can make yourself smile or laugh.

“I’ve been doing it since law school,” Salazar said. “I still think I’m hilarious and find myself chuckling.”

Find time off after busy times

This can be on a small or a large scale.

If you have back-to-back meetings, block about 15 or 20 minutes after each meeting to take for yourself. Spend that time getting something to eat, going to the bathroom or anything else to get your mind off work for a few minutes.

Also, you can reward yourself after finishing projects by taking some time off. This doesn’t necessarily mean taking that beach vacation — though that’s never discouraged — and can be something simple.

“See if you have PTO hours to take, or just block some time out to finish more things you have been putting off,” Harris said.

Don’t be afraid to ask for help

Sometimes just asking for help is the toughest part.

You probably don’t realize there are coworkers or team members who are willing and able to help. It’s worth a five-minute conversation to ask if they can help with a project so you don’t have the burden of shouldering the load by yourself.

These are just a few of many tips to help relieve stress caused by the workplace. There are others that weren’t listed, but everyone should agree that doing nothing is the worst thing to do for yourself.