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Steps to Overcome Career Burnout

Updated on March 26, 2018

Burn Out


Dealing With Job Burn Out

Career or vocation burn out can happen to just about any individual, young, middle aged or older, and in every occupation industry out there. Those especially vulnerable to it are people who’ve kept driving and pushing through it for prolonged periods of time. Too often, the tendency is to ignore it. But doing so, can cause far worse problems down the line, than if the person will attend to it at the milder stages.

General Symptoms of Career Burn Out

  • Depression symptoms - sadness
  • Mental, emotion fatigue - "bone tired" experience
  • Over-reacting to circumstances
  • Bad feelings, mindset and emotions
  • Lack of concern over job/career
  • Annoyance and frustration quickly
  • Angers easily
  • Reactions of powerlessness and being out of control
  • Sleep disruptions
  • Weight loss or gain
  • Incapacity to make judgments, or to think clearly

This is not necessarily a thorough list, but some of the more widespread symptoms. It is crucial that measures be consumed to rise above burn out prior to it causes major, lifelong negative impact to your life’s desired goals.

Strategies to Offset Work Burn Out

  • Take some vacation time away if at all feasible.
  • Reduce as much stress as possible.
  • Clear your schedule from everything that is not absolutely critical.
  • Get plenty fresh air, some sunshine, and physical exercise.
  • Try to eat healthful, organic food items and steer clear of junk food, caffeine and coffee consumption, alcohol and every unhealthy item.
  • Do more fun activities that energize and encourage.
  • Get extra relaxation and sleep.
  • Therapy or counseling may be needed. Many times during burn out there are major emotional issues going on that sometimes we can’t pinpoint on our own.
  • Surround yourself with positive people.

Create a list of obligations and tasks in your daily life which are both energy depleting and energizing, written down on separate sheets of paper. Attempt to raise the factors that are energizing and life producing. For the tasks that are energy depleting, try to either assign those duties to others, solicit the help of friends or loved ones, and really evaluate just how critical those duties really happen to be. It may be time to consider hiring a housecleaner. It's a strong probability that many of those issues are simply not that crucial in the overall picture of life. We all have a tendency to take on a much larger emphasis of matters and situations, than are truly warranted.

Don’t disregard occupation burn out; that’s the worst thing an individual can do and often it will only intensify the circumstances, and prolong recovery. It's one of the most powerful warning signs that our work life balance is off, and that changes are needed.

Some forms of career burn out are short term, and using some of the above actions may cause it to merely pass on its own with a little tender loving care. Other types of occupational burn out tend to be more long term in duration and incapacitating. The solution needed to handle it will most likely end up being more major in scope and time. Get the assistance needed for each situation because burn out may create considerable long term health issues as well.

If the burn out is significant, it may bring more sweeping actions to address the problem, including hunting for a career change, or some extensive time off. Often, when things get truly out of hand, is the only time we’ll make considerable modifications that are required. Change is difficult, especially when there is a lot at stake, such as our living and income sources. There are moments in our lives when the only time we will put into action change, is when the pain not to change is worse.

In some cases, career burn out can be a gift, in that it can be the catalyst to begin major, lifestyle changes that are truly needed over the long haul, changes that without experiencing the effects of burn out, we wouldn’t have necessarily made on our own.


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    • joyfuldesigns profile imageAUTHOR

      Valerie Garner 

      7 years ago from Washington State

      MyLovely1, you bring up some excellent points! I know I've been exploring my state recently and its amazing how many things are near us locally that we never take the time to visit. Spots that others drive great distances to see many times!

      Fucsia, Hope you take care and find your enthusiasm and creativity soon. As one who has experienced burn out, it is NO fun. Take care of yourself!

    • fucsia profile image


      7 years ago

      Thanks for this Hub. I always feel tired lately and without entusiasm and creativity. Maybe I am burned out... I am not in career but I am in a stressfull working moment.

      I think I need a vacation!

      In the meantime I will try to follow your advice.

      I Bookmark this page and voted Up!

    • MyLovely1 profile image


      7 years ago

      I once rented my office space from a Psychologist. Of the 4 offices there, I was the lone NON-Psychologist. The only thing I saw them all DO exactly-the-same, was that they took vacations absolutely TOO OFTEN.


      "Too Often" is OF COURSE subjective. In the world of health research, "subjective" is a dirty word (unless one is involved with "Quality of Life" research) There must be PROOF and better yet ~REPEATABLE PROOF.

      So I personally have no PROOF that taking vacations often is a good thing.but I certainly agree with joyfuldesigns .... "take some vacation time away if feasible".

      Based on what I have observed over the past decades, first brought to my attention by my landlord & those other 2 Psychologists ..... TIME AWAY does the body & mind GOOD!

      I was brought up to believe that WORKING HARD and WORKING LONG HOURS was a way of life that was admirable.

      But in the end most things need to be part of a BALANCE Luckily I learned, take VACATIONS. It doesn't have to be far away or pricey. I bet we can all look at our home town/city and rethink our own area ~ What would a gen-yooo-wine tourist enjoy right here?

      Make a list .... Myself, I am thinking of a Botanical Garden not far from me - a place I said I would go to SOMEDAY. Well, I think I shall go. What is near YOU that you figured you would go to SOMEDAY?

      Can THAT place be a mini-vacation for you?

      Seems feasible, huh? is.


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