According to the Deloitte Global 2022 Gen Z and millennial survey, burnout was cited as one of the top 3 reasons why young people are leaving their jobs. As we saw both during and after the COVID pandemic, when their are labor shortages, existing employees are forced to take on more responsibility at work, making it difficult to establish a sense of work-life balance. So what exactly is burnout and what mistakes could you be making to make yourself more susceptible?

The World Health Organization has classified burnout as a syndrome developed over time as a result of “chronic workplace stress that has not been successfully managed.” There are three core characterizations: feelings of energy depletion or exhaustion; lack of motivation/decreased focus, or negative feelings/cynicism relating to one's job; and reduced satisfaction and sense of accomplishment in one’s achievements. Burnout is not considered a medical condition, although, if not managed effectively, it CAN result in various medical conditions such as heart disease, high blood pressure or type 2 diabetes.

With that said, you have a responsibility to yourself to take care of your health and well-being…especially when you work in an environment that doesn’t have a wellness centric culture. So let’s talk about the 8 common mistakes you could be making, how they can lead to burnout and what happens you when implement regular activities that build resilience.

Mistake #1: Poor time management. Whether you’re not planning ahead, not setting clear goals, making too many commitments, procrastinating or simply have a scarcity mindset toward time, poor time management can lead to higher levels of stress and anxiety and if it’s an ongoing issue, it can eventually result in burnout. In addition, if you’re constantly rushing to meet deadlines and trying to fit everything in, this can have a negative impact on the quality of your output. Why work unnecessarily harder or longer, when you can work smarter?

Mistake #2: You’re overstimulated. This means your senses are completely overloaded with information, making it difficult to fully process the information you are receiving. When you’re being stimulated from the second you wake up to the second you go to bed, you’re doing yourself a disservice because you’re not giving your mind or body enough space to decompress and it limits your ability to get the kind of quality sleep that’s necessary for recovery. This is why even when you get 7-9 hours of sleep, you can still wake up feeling utterly exhausted. It’s important that you optimize the quality of your rest for those 7-9 hours, at a minimum, in order to enhance recovery from the mental, physical and emotional stresses you experience during the day. In fact, to effectively build resilience and maximize your recovery, you’ve got to limit stimulation at least 1-2 hours before bed as a rule of thumb and you should consider devoting more energy to rest and relaxation in general, particularly when you’re in a heightened state of stress.

Mistake #3: You’re focusing too much on the negative (and no, toxic positivity is not the answer). By only focusing on your negative feelings about what’s going on at work, you can get stuck in the problem and have difficulty identifying the best opportunities or solutions for you. This can lead to loss of motivation, feelings of hopelessness, withdrawal, career dissatisfaction, and eventually burnout.

Your thoughts and feelings deeply impact your results. Remember that while you may have little influence over the stress that comes with the job, you CAN control your response to it. It does help when you bring a positive attitude to a hard day.

Mistake #4: You’re making work everything. Devoting all of your energy to work means that you have very little left over for the other areas of your life that contribute to your overall health and happiness. When you neglect your relationships, home environment, physical activity, creative outlets and hobbies, thirst for knowledge, spirituality, health, sleep/rest, and social life, you end up lacking the balance, nourishment, joy and resilience that can offset the stress that comes from work.

Mistake #5: You’re lacking boundaries that protect your mental, emotional, physical and spiritual well-being. If you’re always saying yes and taking on more workload than you can actually handle, you’re going to burn out. Likewise, if you don’t take care of your health, it will impact your mental and physical resilience and lead to burnout. It’s crucial that you set boundaries for yourself BEFORE you are chronically stressed so that you don’t end up developing unhealthy habits like biting off more than you can chew, taking work stress home with you, working during sick days or vacation time, checking work emails first thing in the morning from bed, not using PTO or taking breaks when you need it, working lunches at your desk, poor time management and neglecting your physical and mental health.

No one can protect your peace but you. When you don’t set reasonable boundaries at work that prioritize balance, rest, career satisfaction and better health, you can develop burnout symptoms like mental and physical exhaustion, moodiness and irritability, physical symptoms like headaches and back/neck/shoulder pain, lowered immunity and more frequent illness, reduced sleep quality, and turning to food/drugs/alcohol to cope.

Mistake #6: You’re isolating yourself. We all want to feel supported, understood and like we belong, but if you haven’t built a community you can turn to both in and out of work, you risk feeling alone and trapped. The reality is, you can’t expect one or two people to have space to support ALL of your needs. We can all benefit from a group of people who will encourage us to take risks, try new things, and become a healthier and happier version of ourselves. And you don’t need to go it alone. Building a circle of people including friends, family, colleagues, community members and licensed professionals who can help you deal with your stress, take your mind off of your work stressors, and hold you accountable to your wellness goals will make it easier to ask for help (and receive it) when you really need it. If it feels like you’re lacking support, however, you’re more likely to withdraw from work and isolate yourself further from social activities, family, friends and colleagues. Overtime these behaviors coupled with chronic stress can result in burnout.

Mistake #7: You’re ignoring the warning signs. Stress can be physical, emotional, mental and social and it if not managed properly, chronic stress can wreak havoc on your health and well-being, requiring varying levels of recovery depending on when you start. Symptoms like fatigue, changes in appetite, anxiety, sleepless nights, hair loss, acne, digestive issues, mood swings, difficulty concentrating, detachment, back/neck/shoulder pain, headaches, teeth clenching, frequently skipping out on work/calling out sick and more are classic signs of chronic stress and burnout. With awareness comes change, and you can’t create healthier habits that support well-being and recovery without first acknowledging you have a problem.

Mistake #8: You’re only addressing chronic stress AFTER it’s taken it’s toll on your health. Don’t wait until your health has been compromised to do something about it because it can have a long-lasting effect on your health. Chronic disease prevention starts with a nourishing diet, plenty of physical activity, hydration, limiting alcohol consumption, getting screened, and getting enough sleep/rest. Start putting everyday wellness habits in place now that prioritize your health before, during and after work, enabling you to build resilience to stress and prevent burnout.

What happens when you continue making these common mistakes and don’t implement habits that strengthen your resilience to stress? You can increase your risk for a whole host of health issues like heart disease, high blood pressure, and type 2 diabetes. Increased frustration and irritability, isolation and withdrawal can damage your relationships. And your prospect for career advancement can suffer if you’re regularly calling out sick, leaving early, coming in late, withdrawing or producing low quality results.

Your daily activities can help you build resilience to stress. Therefore, start implementing healthier lifestyle solutions like SMART goal setting, prioritizing physical activity, taking proper lunch breaks, eating more balanced meals, scheduling in rest, surrounding yourself with positive people and finding something outside of work that sparks joy. Your results are going to vary based on your level of effort, but the benefits are clear as day: putting the right steps in place to STOP making these mistakes will leave you feeling healthy, energized, balanced, and happy. And not only that, but you’ll see an improvement in your focus and productivity at work, you’ll experience more career success, your creativity will thrive, your performance will be heightened, your relationships will flourish, and your health will improve. What do you have to lose?

If you’re feeling stuck and recognize the key signs of stress or burnout, immediately seek out support from a supervisor, HR manager, coach, or licensed professional. Ready to start implementing healthier lifestyle habits that prevent burnout and promote balance and vibrant health? Schedule a Complementary Wellness Consultation with an IIN certified Integrative Health Coach and begin your journey today.