To help with your career

Taking the Edge Off: Finding Ways
to Prevent Career Burnout

by: Julie Morris


According to workplace expert Erin Falconer, if you feel more emotional and overwhelmed than calm and objective every week, you’re probably suffering from career burnout. There are many causes; some people lose sight of their career aims, others have trouble coping with stress. According to Falconer, resolving an emotionally devastating situation depends on rediscovering the “why” behind what you do every day. For that, you need distance and perspective.


Traveling is one of the best ways to separate, both mentally and physically, from one’s problems. Spending time immersed in another culture amid new and interesting people allows you to see the world, and your situation, from a broader perspective. Chances are, your problems won’t seem quite so overwhelming anymore. What’s more, you may come away with a whole new appreciation of your life and career with a renewed sense of purpose.

But here’s the thing: According to MarketWatch, half of Americans don’t use the vacation time they’ve earned. The reason: Many people are worried they will be replaced during the time they’re out of the office. If you’re among the 54 percent of people who avoid taking a vacation, it’s time to rethink things. Time away will do you and your company good.

Make Time for a Workout

It can be hard to make time for exercise when you’re always on the go. That said, 30 minutes or an hour of intense exercise is not only good for the body, but it’s also an excellent way to channel your thoughts away from the workplace. Your body rewards you for exercising with natural mood enhancers, as exercise stimulates endorphins, “feel-good” chemical reactions in the brain.

Many find that fitness trackers can increase motivation and make workouts more enjoyable. While simpler devices can track steps taken and distance traveled, more advanced fitness trackers can measure anything from heart rate to sun exposure. If you’re interested in one of these devices, be sure to research which features would be most relevant to your workout. For instance, the Apple Watch can measure altitude and your heart rate, and it has emergency SOS and fall detection. Or if you’re looking for something a little more budget-friendly, the Fitbit Charge 3 has week-long battery life and can track your sleep.

Get Out of the Office

Mobility is one of the greatest gifts of the technological revolution. Today, it’s possible to take your laptop just about anywhere and be as productive as if you were in the office. And physically separating from stress and emotional oppressiveness can help stave off career burnout. Some businesses allow employees to work remotely part- or full-time, especially if it results in greater productivity and employee/employer satisfaction.

Start a Hobby

A hobby, which is something you enjoy doing just for fun, can also be an effective way to shed the negative effects of workplace stress. If you enjoy being outdoors and like spending time on the water, consider investing in a boat, even one that needs some fixing-up. Rehabbing a watercraft can be a lot of fun and help restore balance to a work-dominated life. Other relaxing outdoor hobbies include golf (a slow-paced game requiring concentration), bird watching, and gardening, an especially satisfying outdoor activity.

Going Back to School

One way to prevent career burnout is to brush up on your skills or, better yet, pursue that degree you’ve been putting off for ages. For example, if you’ve always had it in mind to obtain your master’s degree, it’s now easier than ever to do so. Many online universities offer master’s programs for things like online information technology, which will allow you to beef up your resume and, possibly, chart a career path that you wouldn’t be able to explore otherwise. And once you’ve earned your degree, you can use companies like Precision Placements, Inc. to connect with companies and businesses that can utilize your new-found skills.

Try Meditation

If you’ve never tried meditation, you’re missing out on a calming and self-renewing practice that can lower blood pressure and help you sleep better at the end of the day. Meditating can also help you achieve a mindful state that puts you in touch with your inner thoughts and feelings. For someone nearing career burnout, meditating every day can help make sense of what happens at work and find ways to cope with the stress and anxiety. Be sure to take advantage of some helpful meditation apps like Headspace and Insight Timer.

Allowing yourself to become emotionally overwhelmed by work is a sure route to career burnout. Your mind needs distractions, healthy ways to forget workplace anxieties, so you don’t lose the energy you need to succeed at home and work. Incorporate sources of personal enjoyment in your life and make time to get away from work when it becomes too much.

Image courtesy of Pixabay


Julie Morris

Life and Career Coach