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Are you Experiencing Job Burnout? Learn How to Beat "Burnout" and Regain Motivation!

10-min read
Healthy mind
Do you always feel tired at work? Can't find motivation or sense of accomplishment? Does going to work every day feel like a nightmare? You might be experiencing burnout! What exactly is burnout? Is there a way to improve it? Read this article to learn how to recover from burnout.

What is Burnout?

Burnout, as defined by the World Health Organization (WHO), is a state of physical and mental exhaustion due to unsuccessfully managed chronic workplace stress. The Mayo Clinic describes burnout as a state of physical or mental exhaustion accompanied by reduced job satisfaction and a loss of personal identity.
 
According to a recent study by the American Psychological Association, burnout has reached record highs across various industries. In the month before their survey, 79% of employees experienced work-related stress, and nearly three out of five reported negative impacts from work-related stress. 44% of employees reported physical fatigue due to work stress, 36% reported cognitive weariness, and 32% experienced emotional exhaustion. Additionally, work stress can lead to a loss of interest, motivation, or energy for the job.
 
Although burnout is not formally classified as a medical condition, its negative emotions, impact on work efficiency, and emotional exhaustion cannot be ignored.1

Signs of Burnout

If you're experiencing the following issues, you might be going through burnout：2
 
Fatigue: Feeling physically and mentally drained
Lifestyle changes: Loss of appetite, overeating, insomnia
Physical discomfort: Headaches, muscle tension, frequent illness
Digestive issues: Nausea, constipation, diarrhea
Cynicisms: Being impatient with colleagues and work tasks
Decreased attention: Shortened focus, procrastination, memory decline, poorer work performance
Loss of motivation: Feeling helpless, losing a sense of achievement, self-doubt
Isolation: Avoiding interaction, separating from family and friends, preferring to be alone
Emotional issues: Irritability, low mood, negativity

Causes of Burnout

Burnout is closely related to work. According to Dr. Christina Maslach, a pioneer in burnout research, unsuitable or "toxic" work environments can increase the risk of chronic work stress. Here are six main causes of burnout:

Work Overload

When the workload is too high and there is not enough time or resources to complete it, employees can feel exhausted and unable to cope, leading to emotional exhaustion and decreased work efficiency. Over time, this can result in burnout.

Lack of Adequate Rewards

Employees need to feel that their work is recognized and valued to maintain enthusiasm. If they feel that their efforts are not rewarded, they can become frustrated and disappointed, lacking motivation and leading to burnout.

Lack of Autonomy

According to a study in Frontiers in Psychology, having control over one's work can enhance work efficiency. When employees lack autonomy in their jobs, it can demoralize them and decrease productivity, leading to feelings of helplessness, frustration, and disconnection.

Lack of Support

Support from colleagues and supervisors can help employees build a sense of belonging, enhancing motivation and engagement. In a supportive and cooperative work environment, employees feel more confident and fulfilled. Conversely, a lack of support can leave employees feeling helpless and isolated, leading to a loss of fulfillment and self-doubt over time.

Unfair Treatment

Workplace discrimination or unfair treatment can make employees feel disrespected, causing conflicts. When employees believe they are treated unfairly, they may reduce their work effort or even consider leaving the job.

Misalignment of Values

Maslach's research indicates that meaningful and goal-oriented work can motivate employees, leading to better performance. Many people are willing to accept a pay cut to uphold their values. When personal values conflict with company culture or job characteristics, it can result in negative emotions and disconnection, leading to decreased efficiency and thoughts of quitting.

Difference Between Burnout and Depression

Burnout and depression can be challenging to distinguish. According to Dr. Sarkis, a psychoanalyst and psychologist, depression is a mental illness, while burnout is a psychological symptom caused by work environment and stress. Burnout typically shows significant improvement once the work environment improves, whereas depression persists even after changes in the environment, with ongoing symptoms like low mood, insomnia, and loss of appetite.

How to Recover from Burnout and Regain Work Motivation

Burnout is not irreversible. Here are some suggestions to help you recover from burnout:

Learn to Say No

Burnout often relates to excessive work stress, which can stem from unclear boundaries at work, leading to blurred lines between work and life and inefficient rest and relaxation. Sarkis suggests that employees should establish boundaries early and be brave enough to say no when necessary. Clearly define your limits on workload and stress, and decisively reject additional demands or work when needed.

Create New Work Habits

Work can be tedious and tiring, but try to find the reasons you liked the job initially or the value in helping others. Focus on the enjoyable aspects, such as chatting with colleagues during lunch breaks, which can alleviate burnout.

Seek Help

According to a study in Frontiers in Psychology, social support can reduce the negative impacts of burnout, so if you find it hard to cope emotionally on your own, talk to a trusted friend to release some pressure. If the situation doesn't improve over time, seek professional help from a therapist or counselor, who can help you understand the root causes of burnout and develop coping strategies.

Practice Relaxation

According to a study in Complementary Therapies in Clinical Practice, meditation, stretching, or breathing exercises can effectively alleviate emotional exhaustion and depressive symptoms. Take a little time daily for meditation and yoga to reduce stress and relax your mind and body. If you're feeling emotionally overwhelmed, consider taking a holiday or traveling to distance yourself from work and explore the world beyond your job.

Maintain Physical and Mental Health

In addition to maintaining the body through regular diet and adequate rest, exercise can also release tension. Several randomized controlled trials have shown that exercise has antidepressant effects, according to a study in Frontiers in Psychiatry. During exercise, the body produces endorphins, which are hormones that bring pleasure and make people feel happy and satisfied.
 
Good sleep also helps you better cope with stress. Aim for at least seven hours of sleep each night. According to the Centers for Disease Control and Prevention, adults aged 18 to 60 should get at least seven hours of sleep daily, those aged 61 to 64 should get seven to nine hours, and those aged 65 and above should get seven to eight hours. Less than six hours of sleep increases the risk of illness.
 
A healthy diet enhances immunity, making you less susceptible to stress and fatigue.
 
Chronic stress is linked to cardiovascular disease and musculoskeletal pain, according to a review published in PLOS ONE. Joining a comprehensive health program like "AIA Vitality"19 can help you take control of your physical and mental health. The "AIA Vitality"'s network of health experts can better address your needs.
 
Practicing self-care strategies can increase your resilience to work-related stress. However, recovery from burnout requires effort from both you and your workplace. When you notice signs of burnout, communicate them to the management. By creating a balance between work and life together with your company, you can achieve a win-win situation.
 
Even just one night of sleep deprivation can have a huge negative impact on our physical and mental health. In this episode of "AIA Voices", sleep and mental health experts Olivia Arezzolo, Kate Yan, and Asher Low explain the consequences of sleep deprivation.
 
"AIA Voices" is a thought leadership platform launched by AIA, aiming to spread the unique insights of thought leaders and experts on life, health and wellness to audiences across Asia. The platform is committed to motivating and inspiring the public to improve their living habits and move towards a healthy life, and provides opportunities for all sectors of the Asian community to connect, collaborate and learn from each other. The platform also further promotes the "AIA One Billion" plan to help AIA achieve its goal of promoting a billion people to practice "healthy, long-term, and good life" by 2030 or before.
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  19. An annual membership fee is required to participate in the "AIA Vitality Program" program and its membership. "AIA Vitality Program" is a health plan that goes against the traditional insurance concept and encourages you to live a healthy life with rewards.