The first thing I do when I wake up: I don’t want to go to work! Is it because I’m lazy? Actually, it’s all my fault…

Expert of this article: Zhao Wei, Doctor of Medicine, Associate Chief Physician, Tianjin University Teda Hospital

Tired, listless, and unmotivated to work, as if the body has been "hollowed out"...

Does the above describe you who are working hard on Monday?

Did you know that not wanting to go to work every day may not be due to laziness, but may be due to "job burnout"?

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Today I will give you some basic knowledge about occupational burnout!

What situations lead to burnout?

Occupational burnout, also known as "occupational exhaustion," refers to the exhaustion of physical and mental strength and passion caused by long-term stress. There are many factors related to occupational burnout:

No control over the progress of work

I cannot arrange my work progress by myself. I am very idle during work, but suddenly a lot of work comes in when I am about to get off work. Frequent overtime work without any psychological preparation may lead to occupational burnout.

Poor working environment

Employees will become cynical if their leaders have a bad face and scold in meetings every day, if there is disharmonious relationship between colleagues and if there is no room for development in their career.

Lack of social support

The lonelier you are at work and in your personal life, the more likely you are to suffer from burnout. Singles and divorced people are more likely to suffer from burnout.

Heavy workload and unbalanced life

If the work intensity is high and takes up a lot of non-working time and energy, people will feel bored with their work and may suffer from occupational burnout.

Occupation Type

A boring job that requires a high level of concentration can easily make people feel tired. A job that requires repetitive and simple labor lacks a sense of professional honor and is also prone to burnout.

No career plan

I don’t know what my goals are and I don’t have a career plan, so I just live my life to the fullest.

Personal factors

Depressive personality and emotional instability are also related to burnout.

When is burnout most likely to occur?

Young people are more prone to burnout.

In 2004, a job burnout survey report in China showed that the rate of job burnout in the first four years of work was as high as 46.6%; it dropped significantly after working for five years; and the level of job burnout was the lowest among those who had worked for more than 16 years.

What effects does burnout have on the body?

Burnout can affect every aspect of work and life:

Feeling bored and tedious about work, being passive, lacking a sense of accomplishment, feeling bad around co-workers and clients, decreased motivation, and difficulty concentrating.

In daily life, it manifests as a preference for high-calorie foods (carbonated drinks, fried foods, etc.), changes in sleeping habits, a picky personality, and frequent physical discomfort (headaches or gastrointestinal problems, etc.).

When work burnout is severe, it may also affect physical health, leading to an increase in the incidence of diseases such as heart disease, hypertension, and type 2 diabetes. It may also lead to mental and psychological illnesses such as fatigue, insomnia, anxiety and depression, and alcohol abuse.

How to overcome and alleviate?

(1) Workplaces should be aware of the dangers of job burnout

Burnout can be contagious, causing inefficiency in the entire team.

Units or departments should arrange working hours and work intensity reasonably, and provide employees with a comfortable working environment and broad growth space. It is necessary to understand the needs of employees, which may not be money, but personal development and self-worth realization. Regularly assess the stress of employees, and a good team culture will help reduce work stress.

(2) Position yourself well and make personal career plans

You can't deny your own value, nor can you have too high expectations. Plan your goals well, improve your professional skills, recharge while working, and grow under pressure.

(3) Manage your emotions

Try not to be emotional at work. Try not to be judgmental when dealing with people and things around you. Don't just complain when facing setbacks.

(4) Do more physical exercise and relaxation activities, and cultivate your hobbies

Regular physical exercise, especially moderate-intensity exercise, can relieve stress. Dancing, yoga, outdoor walks, deep breathing, listening to music, etc. can also help to relax. Playing the piano, calligraphy, painting, gardening, photography, etc. can also soothe emotions.

(5) Maintain healthy eating habits

Some people like to lie on the sofa and watch TV series or play games when they get home from get off work, eating high-calorie junk food and drinking fat-house happy water;

Some people like to smoke to refresh themselves when they are tired at work, or have a few drinks with friends to relax;

…

But the fact is that poor diet, tobacco and alcohol can lead to obesity and other health problems.

(6) Don’t stay up late

Ensure about 8 hours of high-quality sleep every night.

(7) Seek support and help from others

Talk to people who really care about you (friends, family) about your current thoughts and feelings, and seek help from a psychologist if necessary.

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