Do I hate my job or am I just burned out?

Your alarm goes off and you hit the snooze button for the third time. The thought of dealing with interpersonal issues at work exhausts you. Your productivity is suffering. Thinking “what’s the point of it all?” leads to thoughts of opening a hotdog stand.

Is it time to quit or am I just burned out?

Four common signs of burnout

1. Emotional numbness: Being indifferent or detached; feeling unconnected to work; withdrawal from social situations; using alcohol or other substances to avoid feelings
2. Procrastination: Simple tasks seem overwhelming; trouble concentrating; mind fog; memory issues; reduced personal accomplishment and professional efficacy
3. Self-doubt: Feeling inadequate; reduced self-confidence; diminished belief in yourself; increased negative thinking
4. Frequent sickness: Burnout weakens our immune system. Under consistent stress the body releases hormones that disrupt healthy body processes, making it harder to recover from illnesses.

“Burnout is nature’s way of telling you you’re just going through the motions and your soul is departed” – Sam Keen

Burnout is not a personal failure but a by-product of potentially dysfunctional work environments and a web of unsupportive relationships. It is complex when our sense of purpose is tied to outward achievement. Depression is often a side-effect of burnout.

Overcoming burnout—Relax, reflect, regroup

Thanks to a myriad of professional therapists over the years, here are the lessons I’ve learned about burnout and depression.

Prioritize active rest and self-care: Self-care strengthens our immune system making it easier for the body to respond to infections. Recognize when you need a break from work activities and find joyful, self-care activities that fuel your body and spirit.

Stop viewing achievement at all costs as a badge of honor: Set realistic goals. Sadly, our society rewards human “doing” rather than human “being”. Take time for contemplation. Find activities that bring purpose and joy to relax the body and reduce the impact of stress producing cortisol.

Practice mindfulness: Focus on becoming aware of your feelings and what’s going on around you without judging or reacting. Bradberry and Greaves’ book, Emotional Intelligence 2.0 recommends getting to know who and what pushes your button to understand and respond in healthy ways to harmful emotional responses.

Seek out social and emotional support: Processing what you are going through with others is an important step in the healing process. Whether you chose family, friends, colleagues or professional counselors, find a support network, as talking to others helps repair burnout.

Be patient: Recovering from burnout can take from 3 months up to a year to fully recover.

And finally, maybe it’s time to be honest with yourself that you actually do hate your job. There’s always a hotdog stand.