Thousands of people worldwide are experiencing burnout and career challenges these days. The growing demands of employers, competitive job market, and good old hustle culture are certainly all to blame.

Finding (and keeping) a job that ticks all the boxes can feel pretty much impossible. And achieving proper work-life balance? That’s a whole other game in and of itself!

I know first-hand how difficult it can be to go through these obstacles. I’ve gone to university and worked at several different companies, feeling the constant pressure to make money and be successful. If there’s one thing I can assure you, it’s that you definitely are NOT alone.

In today’s blog, we’ll be diving deep into the topic of burnout and taking a specific look at career stress: what it is and how to deal with it effectively. 

A future awaits where you are less stressed and overwhelmed – and even one where you look forward to your career growth! Let’s get into it.

What is burnout? 

Burnout is more than feeling a bit overwhelmed or anxious. CAMH defines it as “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.”

It accumulates slowly over time, creeping deeper and deeper into your life until you feel like you just can’t take it anymore. Many people describe burnout as feeling like they’ve hit rock bottom or have no gas left in their tank.

Burnout vs. stress

So how does burnout differ from stress? The easiest way to understand it is that stress leads to burnout over time. It’s possible to feel stressed without being burnt out. But anyone you meet who is burnt out is experiencing it from stress piling up over time.

What causes the ongoing stress that leads to burnout can vary from person to person. But one of the most common causes – and the one we’ll be discussing in this blog – is career. Before we dive deep into why exactly career burnout happens, let’s explore what the signs and symptoms are. 

What are the symptoms of burnout?

One of the main symptoms of burnout is a severe lack of energy. You might feel tired, groggy, and have less motivation than you normally do. This can quickly seep into your day-to-day responsibilities, impacting your ability to do your job well and causing your personal and professional relationships to suffer. 

Other emotional symptoms often experienced by someone with burnout include a feeling of hopelessness, despair, and lack of interest in day-to-day activities. They may feel less interested in going to work or performing up to their employer’s expectations.

Burnout can also manifest physically. You might have aches and pains or suffer from frequent headaches. Additionally, you may start to notice your appetite or sleeping patterns being affected. These can snowball into negative habits that cause your physical health to suffer.

To go a level deeper, psychologist Christina Maslach has published research suggesting there are three components of burnout: exhaustion, cynicism, and inefficacy. This is another way to look at the symptoms of burnout and understand it even better.

Three components of burnout 

The first component found in this research is exhaustion. As I mentioned, this can manifest mentally and physically. You feel tired, but it’s so much more than if you got less than 8 hours of sleep last night. 

According to the Harvard Business Review of Malasch’s research, “it comprises profound physical, cognitive, and emotional fatigue that undermines people’s ability to work effectively and feel positive about what they’re doing.”

The second component is cynicism. This refers to a sort of detachment that occurs from your work. If you once felt excited and fulfilled about your tasks, those feelings are likely replaced with negative emotions that distance you from your career. Perhaps you have sarcastic, negative thoughts about your coworkers or find yourself thinking, “What’s the point?”.

The final component of burnout is inefficacy. This is when you feel as though you aren’t accomplishing as much at work and like your ability to fulfil tasks is dwindling. You might feel like you don’t belong in your role anymore, for example. Feelings of inefficacy are understandable when you consider the other signs and symptoms associated with burnout. The more exhausted and cynical you feel, the less likely you will perform as well on the job. It can create a dangerous cycle where each of the components fuels the others. 

Now that we understand what burnout is and what the signs and symptoms are, it’s important to look at the root of the problem. Why do people’s jobs cause them to feel this way in the first place? 

Causes of career burnout

As I mentioned, there are so many reasons why career may be causing you or someone you know to burn out. Times are changing, the cost of living is significantly more expensive, and finding a job you enjoy (without overworking yourself) can be hard to achieve.

Here are some common reasons why career burnout can happen:

Too much work. Does your boss expect you to go above and beyond all the time? Maybe they don’t respect your boundaries or expect you to be available 24/7 when they need you. When your workload gets overwhelming and is too much for one person to handle, the stress can accumulate and quickly lead to career burnout.

Stressful colleagues. Do you have a boss who mistreats you or a coworker who causes constant stress? If a certain coworker pops into your mind, there’s a chance they may be contributing to your burnout. Dealing with difficult colleagues can be challenging and will look different for each person’s situation. Below, I’ll share tips you can use to navigate this specific concern. 

Lack of work-life balance. Whether you have a 9-5 office job or a few part-time service gigs to make ends meet, many people find it difficult to balance work with other life responsibilities. Your boss might frequently ask you to work overtime even though it’s against company policy, or maybe you have a 2-hour commute to the office that leaves you with barely enough time to cook dinner.

Working in a challenging field. Nurses, PSW’s, surgeons, factory workers, the list goes on and on. There are so many professions (mine included!) that can lead to burnout due to the sheer nature of the work. Even if you love what you do or do feel like your work-life balance is thriving, if the time you spend on the clock is emotionally or physically draining, feelings of exhaustion can creep in.

Did any of these reasons resonate with you? If you think you or someone you know is dealing with burnout, it’s important to seek help. This isn’t a challenge that can be solved with a 5-minute meditation or a journaling exercise. Rather, an ongoing effort and willingness to work with a professional will help you on your way!

How to deal with burnout

The #1 solution I recommend if you think you’re experiencing burnout is to speak with a mental health professional. Burnout is overwhelming and challenging to navigate on your own, and while speaking with friends or family can help, it’s beneficial to speak with an unbiased professional.

A therapist like myself will spend time understanding your unique situation and current ways of thinking. A treatment I often use when treating burnout is a common form of talk therapy called Cognitive Behavioural Therapy (CBT). Research has proven this to be an effective treatment option for those experiencing burnout. 

This could look like:

• Discussing your current work situation, how you are feeling, and what the causes of these challenges are
• Exploring your thoughts and feelings about your current work challenges
• Identifying negative thoughts and beliefs and learning strategies to replace them with new, more positive ones
• Discussing your current lifestyle and addressing any habits or factors that may be exacerbating your symptoms (such as sleep and diet)
• Creating a game plan to help you take necessary steps in the workplace if needed (such as setting boundaries with your boss or deciding to find a new job)
• Incorporating stress management techniques into your daily routine
• Planning ways to spend time enjoying leisure activities and time with loved ones

Of course, every therapist is different and this is just a list of examples. It’s important to seek out a therapist who specializes in burnout to receive the best possible care.

Remember, burnout can also trickle into other areas of your life. It may impact your physical health, relationships with friends, family, or partner, or even your finances. All of these areas are intertwined, and rest assured, there is space to discuss ALL of these topics in my therapy room.

Work with Grey Couch

As a therapist, my job is to provide you with a safe space to explore your feelings. We all go through challenges in life, and I want to remind you that you don’t have to go through them alone.

Going through career burnout is extremely overwhelming, but I want to remind you that your future is bright! Reading this blog and accepting your current situation is the first step towards making lasting changes.

I would love the opportunity to meet you and discuss how I can support you on this journey! Click here to book a consultation at Grey Couch.