We have come up with several questions that may be helpful to ask yourself when trying to get out of burnout. All these questions fit into the 6 categories of person-job mistmaches that generally lead to job dissatisfaction and occupational burnout. It might be helpful to go over the introductory blog on what is burnout and what are its causes HERE.
Assess how well you are doing in these key areas: planning and prioritizing your work, delegating tasks, saying NO, and letting go of perfectionism. Then try to make progress in these areas and see how you feel.
Perceived lack of control
Step back and ask, “What is causing me to feel this way?” Do colleagues contact you at all hours of the day? Are your priorities constantly shifting? Consider what you can do to shift this situation, and work with your boss to change those circumstances that cause you to feel out of control.
If your job’s extrinsic rewards (money, benefits package) and intrinsic rewards (pride, satisfaction of helping others) do not match the time and effort you put in, you are likely to feel like the investment is not worth the payoff. Look within and determine what you would need to feel properly appreciated and ask for it (a raise? more time off?).
The team’s morale matters! Do you have friends at work? Does it feel like you all work as a team? To increase your personal engagement you can ask others how their day is going, if they have plans for the weekend, or send someone an email letting them know how much you appreciate them.
Do some reflecting. Do you get recognized for your contributions? Do others get praised while your work goes unnoticed? Lack of equality exacerbates burnout. Start by pointing it out to decision makers who can boost fairness. Sometimes individuals are unaware of their biases or won’t take action until you ask for what you want.
If you highly value something your employer does not, your motivation can drop. Look around and ask yourself: How does my boss, team, and organization make decisions and invest in resources? Does this purpose reflect mine, or are they supporting causes I don’t believe in? If your values differ, it may be time to look for an opportunity elsewhere.