Deal with burnout before quitting your job (Photo: iStock)

Burnout, a state of emotional, physical and mental exhaustion caused by prolonged or excessive stress is a growing concern in today's fast-paced work environments.

While the urge to simply quit your job might feel overwhelming, there are effective strategies you can employ to overcome burnout and reignite your professional passion.

Well, other than the fact that jobs are hard to come by and you will be broke, it is more beneficial to deal with the problem first than use a hammer to kill a mosquito. The first step towards overcoming burnout is acknowledging its presence.

Are you feeling emotionally drained and unable to cope with even minor work-related stressors or you’re losing enthusiasm for your work, feeling cynical about your job and experiencing a sense of detachment from your colleagues?

If you believe your work is no longer meaningful or you are experiencing a decline in productivity and doubting your abilities, you need to do some introspection. Once you have concluded that you are indeed in a burnout phase, you want to deal with it immediately.

Talk to your supervisor about workload management strategies. Can you delegate tasks? Prioritise effectively? Setting realistic deadlines and boundaries is crucial. You must also establish clear boundaries between work and personal life. Disconnect from work emails and calls outside designated work hours. Difficult as that may be, schedule time for relaxation and activities you enjoy once out of the office.


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Once at home, engage in regular exercise, eat a healthy diet and prioritise quality sleep. Consider incorporating relaxation techniques like sitting in a quiet space with your thoughts or mindfulness exercises into your routine. Importantly, do not be afraid to seek support from colleagues, friends or a therapist. Many companies also offer confidential counselling and support services so you may want to look into that too.

Overcoming burnout is not a race but a marathon. Be patient with yourself and focus on making gradual but sustainable changes to your work habits and lifestyle routines. Studies published in the Journal of Occupational Health Psychology show that effectively addressing burnout can lead to improved job satisfaction, increased productivity, and a reduction in rage quitting.

Sometimes, a simple shift in perspective can reignite your professional flame, try it. Refocus on the aspects of your job that you once found fulfilling. It could be the intellectual challenge, the collaborative environment or the positive impact your work has on others. Remember that even the most challenging jobs offer opportunities for growth and learning.