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Occupational burnout has become a major issue in today’s fast-paced work culture. Occupational burnout or job burnout is a phase when a person feels exhausted due to work-related stress and prolonged pressure. A person may feel depleted of energy, worn-out, weak, discouraged, have a negative attitude toward their jobs, or be unhappy at work, affecting their ability to work effectively and to maintain relationships with those around them.

Further, long-term burnout can affect your mental and physical health as it can lead to stressful illnesses, insomnia, depression, as well as feelings of isolation and other antisocial behavioural issues. But what are the symptoms of burnout? How to deal with it? Let’s check!

Symptoms Of Occupational Burnout

Dr Gorav Gupta, CEO and Senior Psychiatrist, Tulasi Healthcare shares that symptoms of occupational burnout include exhaustion, weak performance at the workplace, and low involvement in tasks, this not only affects mental well-being but also affects performance at the workplace. Here are some signs to watch out for:

- Physical and Emotional Exhaustion: Feeling physically drained and emotionally depleted is one of the key symptoms. This isn’t just feeling tired after a long day; it’s a chronic state of fatigue that doesn’t go away even after rest.

- Increased Cynicism or Detachment: Burnout often leads to feelings of detachment or negative attitudes toward work. You may become more cynical or feel emotionally distant from your colleagues, projects, or the organization itself.

- Reduced Performance: Employees experiencing burnout often feel incompetent or less effective in their roles. This could manifest as decreased productivity, lack of concentration, and a sense of inefficiency.

- Physical Symptoms: Burnout can show symptoms physically too through symptoms like headaches, digestive issues, and sleep disturbances. Some people may also experience heart palpitations or muscle tension.

- Irritability and Mood Swings: If you are experiencing occupational burnout then you may become easily frustrated, and experience frequent mood swings, which can affect your interactions with colleagues, family, and friends.

- Isolation: People who are burnt out may withdraw from social activities and relationships, feeling overwhelmed by additional obligations outside of work.

What Causes Occupational Burnout?

Many factors contribute to burnout, many of which are related to workplace culture, job demands, and personal expectations. This includes:

- Work Overload: Consistently high workloads, unrealistic deadlines, and excessive job responsibilities can lead to chronic stress, one of the primary contributors to burnout.

- Lack of Control: Employees who feel they have little say over their job tasks, working conditions, or schedules often experience higher levels of stress, leading to burnout.

- Workplace Culture: A toxic or unsupportive work environment, due to poor communication, a lack of recognition, and insufficient resources, can be a major cause of burnout.

- Imbalance Between Work and Personal Life: When work takes over all aspects of life, leaving little time for personal fulfilment or relaxation, it increases the likelihood of burnout. This imbalance is often fueled by remote working or the expectation to be available 24/7.

- Unclear Job Expectations: Uncertainty about job duties or the feeling of being pulled in different directions due to conflicting priorities can create stress and contribute to burnout.

- Lack of Social Support: Inadequate support from colleagues, supervisors, or family members can amplify feelings of isolation and stress, making it harder to cope with job-related pressures.

Ways to Deal With Occupational Burnout

To pull yourself up again you need to adopt certain strategies. Dr Geeta Shroff, Director- Nubella Center for women’s health, New Delhi shares ways to deal with it -

1. Prioritize your health- Take proper mental and physical rest, have a nutritious diet, and do regular exercise which keeps you active.

2. Healthy Boundaries: Learn how to say no to more things than you have to do and keep a distinction between work and personal life.

3. Regular Breaks: Take time to take breaks throughout the workday to recharge and avoid prolonged stress.

4. Communicate: Go to a trusted colleague and talk to them for guidance or support.

5. Control your stress: Practice yoga or meditation, do deep breathing exercises to control your stress

6. Review your workload: Review your workload and make changes or adjustments when possible, perhaps by delegating responsibility for tasks or by negotiating more realistic deadlines.

7. Balance of work and life – Balance your personal life and work by doing your favourite things, socializing with people etc.

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