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Dealing With Job Burnout During the Pandemic

Common job stressors include heavy workload, lack of work-life balance and job security concerns. If left unaddressed, burnout—which is chronic, unchecked stress—can have serious consequences for your health, social life and career. Burnout can also increase your risk of getting sick.

Dealing with stress is a normal part of everyday life, and these uncertain times may be elevating your overall stress levels even more. Consider the following ways to cope with job burnout:

  • Evaluate and discuss your options. Be open with your manager, and discuss job expectations or suggest taking on different responsibilities.

  • Seek support. Talking with trusted co-workers, friends and family can help. Also, check if you have access to an employee assistance program.

  • Try a relaxing activity. Explore mindful activities—like yoga, meditation or breathing exercises—to take a break and focus on how you’re feeling.

  • Check in on your physical health. It’s important to get plenty of sleep to tackle each day. Create a plan to exercise more and eat healthier foods.

If all else fails, you may need a change of scenery. Start small by moving your remote workspace or, if possible, sitting in a different spot in the office. If you’re experiencing burnout, talk to your manager or mental health professional.

Signs of Burnout

Watch for prolonged stress and these early warning signs of burnout:

  • Lack of interest in work

  • Frustration or irritability

  • Emotional exhaustion

  • Physical symptoms, such as headaches and stomach pains

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