Career Journal: Are You About to Burn Out at Work?

The Wall Street Journal - June 8, 2012 -- Life was much simpler when apples and blackberries were just fruits, goes the old joke. Today, the mobile devices that take those names have blurred the lines between work and after work, adding to the already hectic work schedules of corporate professionals. We asked Sanjay Chugh, a senior consultant psychiatrist based in New Delhi, to describe what “burning out” really means. He said it is “a state where slowly and steadily, one can notice a decline in one’s physical and mental efficiency.” This can lead to a loss in motivation and a decline in overall productivity. Here’s how you can avoid reaching this stage. Watch out for the symptoms…Burnout can manifest itself through symptoms such as change in appetite, loss of immunity, exhaustion and depression. This is because – at high levels of stress- it’s difficult for our bodies and minds to get the rest that they need. Silent behavioral changes over time can also be a sign. These could include irritability, higher frustration, difficulty in concentration, reduced attention span, and a feeling of isolation from others, says Mr. Chugh. …and their cause. “When people work without a sense of renewal, the net result is a burnout,” says Abhijit Bhadhuri, chief learning officer at technology giant Wipro Ltd. Mr. Bhadhuri says there are three factors that can lead to a burnout: a high-pressure work environment, the employee’s lack of skills and loss of the employee’s motivation. Boring work, lack of career growth, job insecurity, and difficult relations with colleagues can also add to stress. Remember: it’s good to get it all out. If you are starting to feel burned out, don’t ignore it. It’s better to talk about it instead. Remember: it’s good to get it all out. If you are starting to feel burned out, don’t ignore it. It’s better to talk about it instead. “Half our stress is when we aren’t able to share or talk about things that affect us,” says Mr. Bhadhuri. “That is why it is important to have friends at work.” If friends aren’t enough, consider consulting a psychologist for help. Do this sooner rather than later to avoid bigger problems down the road. If your stress is caused by one specific reason – such as unrealistic expectations from your boss, or lacking the skills you need for a particular assignment –let your manager know. If the manager doesn’t help, approach your company’s HR team. Some companies have systems to give anonymous feedback on managers, which you should consider using. Make sure to stop before you snap. Taking on more work than you can handle can cause long-term damage. “High-performers, who are focused on continuing excellent performance, result in a burnout for themselves,” says Niketh Sundar, global head of human resources at UST Global Inc., an information technology-services company. To avoid this, you need to understand your limits at work and learn to say “no” to new tasks if your hands are already full. Make sure to stop before you snap. Taking on more work than you can handle can cause long-term damage. “High-performers, who are focused on continuing excellent performance, result in a burnout for themselves,” says Niketh Sundar, global head of human resources at UST Global Inc., an information technology-services company. Being overambitious and taking on assignments to please the boss, even when you don’t have much time, can backfire. Don’t think that spending extra hours will help your career: The quality of your work is what matters most. If your clients are excessively demanding, inform your team managers. “A lot of time employees don’t bring this to notice and suffer silently,” says Mr. Sundar. “If you talk about it, in many cases the clients understand.” Over-competitive employees can also cause stress to their colleagues by making them feel insecure. (You can read more about how to deal with over-competitive employees here.) Make the most of your free time. Better time management at work can help you achieve your goals in time, and help lower stress. At the same time, step up your efforts to have a life outside work. Spending time with your family and taking short breaks to relax are a must. Try to use up all your holidays. And make it clear that unless there is emergency, you are not reachable on your days off. Regular exercise helps, too – and don’t say you don’t have enough time for it. “Take 10 minutes off your Facebook time, 10 minutes from your TV, and 10 minutes from gossip time. That will give you your 30 minutes for an activity you enjoy,” says Mr. Sundar. Turn to your company for help. Increasingly, companies are recognizing the importance of employees’ health and some have introduced corporate wellness programs, and hold seminars on staying healthy and stress management. If your company has such programs, find out how they can help you. These initiatives help the company as well. “Wellness programs have the potential to decrease absenteeism, reduce medical claims costs, and improve employee productivity, recruitment, and retention,” says Samik Basu, chief people’s officer at PepsiCo India. Wellness programs vary. They often focus on physical excersice and can include healthcare support and psychological counselling. Wipro, for instance, has a program called “Mitr” or friend, where employees and their spouses can seek counseling from trained counselors, says Mr. Bhadhuri. Also, try to participate in extra-curricular activities being organized by your company, to get your mind off work. UST Global, for instance, organizes cricket games among employees and an annual dance competition “Not only are these a great way to destress, they also help in bonding at work,” Mr. Sundar says. If all that fails,take a long break. When you think you have reached a point where none of the above things help, consider taking a long period of time off. Sabbaticals can help you to rejuvenate and also renew yourself. “You can use this time to add a qualification or pursue activities which you can’t with work schedule,” says Mr. Bhadhuri. Sabbaticals should ideally be the last resort, HR managers say, because it could impact your long-term career path. Not many companies promise to hire you back after long breaks, and even if you do get a job, you may have to relearn some skills to catch up what you’ve missed when you were away.

Source: The Wall Street Journal