I recently attended a meeting where one of the presenters described the problem of “burnout” among health care providers. Many health care workers struggle with work-life balance, enthusiasm for their jobs and feeling connected. Workers in other fields struggle with balance as well. Despite all of our technological advances, employees in the 21st century feel that they are working harder, longer hours, with less satisfaction from their jobs.
What are the symptoms of burnout? They include physical and emotional exhaustion, cynicism and detachment, and feelings of ineffectiveness. Physical and emotional symptoms may include fatigue, insomnia, poor concentration, increased illness, anxiety, depression and irritability. Symptoms of detachment may comprise loss of enjoyment, pessimism, isolation and a loss of empathy for others. Feelings of ineffectiveness may consist of apathy and poor performance.
Burnout symptoms develop slowly, one inch at a time, rather than suddenly. But fully formed, they can take the joy out of work and life. It’s important to recognize these symptoms before they take root. An ounce of prevention is worth a pound of cure.
So, what are some antidotes to burnout?
Nurture realistic expectations about work. Many employees have unrealistic beliefs about work. No, your supervisor is not supposed to take care of you—that’s your job. Your company can’t guarantee you a permanent job. There are many factors that have nothing to do with you when it comes to job security. Don’t expect conditions, tools or processes to stay the same. They won’t. Forget about the “good old days” — take my word, they weren’t all good! There’s a long list of unrealistic expectations that result in disappointment in your job or company, and chronic disappointment can lead to burnout.
Cultivate balance. Putting everything into work is a mistake. Save time and energy for love and friendship. Develop hobbies and interests that balance your work. If you have a people job, develop hobbies that use your hands or give you time alone. If you have a solitary occupation, join a club or group activity after hours. These contrasts create balance and harmony — all important for maintaining a good attitude.
Focus on the positive. Instead of thinking about the long hours I put in some days, I consider how fortunate I am to have a job where I can make a difference in people’s lives. I think about the great colleagues I work with. Concentrating my attention on these positives helps keep my attitude in check. While I don’t have influence over the changes in the workplace, I can control my outlook.
Stay emotionally healthy. Find positive ways of discharging negative feelings. Don’t harbor resentment. Vent your negative feelings to a close friend or family member, and then let them go. Don’t hold on to them.
Cultivate exercise, relaxation and spirituality in your everyday life. My best friend is a “Fitbit” maniac. He competes with friends and family for weekly steps. It motivates him to walk more. Start a walking group at work. Get up a little earlier, grab your umbrella and hit the road — rain or shine. Find a way to celebrate spirit through church, synagogue, prayer, reading inspirational books or communing with nature. Learn how to meditate. Yoga is excellent exercise and relaxing. It’s often easier to take a class than to do something on your own.
It may be time for a change. After many years of doing the same job, it may be time to shake up your life by working for a new company or doing something partially or entirely different. With greater longevity, a worker may be able to pursue two or three different careers. Be creative. Don’t let fear guide your choices.
It’s your life. Take control of it.
Paul Schoenfeld is a clinical psychologist at Optum Care Washington, formerly The Everett Clinic.
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
