Burnout: What to Do If You Feel Like Quitting Your Job Every Day

Mueni, a 32-year-old paralegal, has been working at a top law firm in Nairobi for the past six years. Her days involved drafting legal documents, managing case files, and conducting legal research. 

The workload intensified during the last two years, and the lack of adequate support staff became overwhelming. Jane felt burned out, overworked, and underpaid. According to her, she aspired to advance her career at this firm and take on more responsibilities but wasn't given the necessary resources. 

In her firm, power was concentrated among a small group, leaving Jane with little decision-making autonomy. For the past year, she has dreaded going to work, feeling like quitting every day. Recognizing that something was wrong, she sought advice from a career advisor, who identified her issue as burnout. 

This revelation was the first step in addressing her feelings and finding a path to regain her passion and well-being.

Read Also: What Do You Do When Your Dream Job Can't Pay the Bills?‍

Understanding Burnout 

Burnout is a psychological disorder caused by chronic stress, manifesting as physical, mental, and emotional exhaustion. It specifically pertains to work-related stress and can significantly impact an individual's well-being and performance.

The term "burnout" was coined in the 1970s by psychologist Herbert Freudenberger. He observed the condition among volunteers at a free clinic for drug addicts. Initially, these volunteers were enthusiastic and energetic, but over time, they became increasingly exhausted and resentful towards their patients.

Three main components characterize burnout:

• Exhaustion: Feeling drained of energy and physically fatigued.
• Cynicism: Developing a negative or detached attitude towards your job.
• Inefficacy: Experiencing a decline in self-confidence and a reduced ability to perform tasks effectively.

You don't need to experience all three components to suffer from burnout, but even one can have serious consequences.

Who is Prone to Burnout?‍

While job burnout can affect anyone, certain groups and individuals are more susceptible. These individuals can be found across all careers and professions. They include:

1. Perfectionists: Those who set exceedingly high standards for themselves.
2. Over-Achievers: Individuals who constantly push themselves to excel.
3. People with Imposter Syndrome: Those who doubt their accomplishments and fear being exposed as a "fraud."
4. People-Pleasers: Individuals who prioritize others' needs over their own.
5. Type A Personalities: Those who are highly competitive, self-critical, and time-urgent.

Effects of Job Burnout:‍

Burnout can have far-reaching effects on both your career and personal life:

1. Chronic Fatigue: Persistent exhaustion can make it difficult to perform daily tasks at work and home, reducing productivity and overall quality of life.
2. Reduced Performance: Burnout often leads to a decline in work performance, including missed deadlines, poor quality of work, and decreased efficiency, which can jeopardize job security and career advancement.
3. Emotional Exhaustion: Feeling emotionally drained and overwhelmed can affect your chemistry with colleagues and personal relationships. It can be hard to connect with anyone, leading to isolation and loneliness.
4. Health Problems: Burnout is associated with various health issues, such as headaches, digestive problems, high blood pressure, and a weakened immune system, which can lead to more frequent illness and long-term health complications. It can also cause anxiety, depression, and other mental health disorders.
5. Conflicts: Increased tension and conflicts with colleagues and superiors can arise due to irritability, frustration, poor communication, damaging professional relationships, and creating a toxic work environment.

Read Also: Changing Careers? Here is What You Need to Know

Causes of Burnout 

A variety of workplace factors can cause burnout. 

One significant cause is a lack of control. When you feel you have little influence over your work or decisions that affect your job, it can lead to feelings of helplessness and frustration. Signs of burnout due to lack of control include constant second-guessing, feeling trapped, and a pervasive sense of powerlessness.

The second one is insufficient rewards for your effort. When your hard work is not recognized or adequately compensated, it can lead to disillusionment and a lack of motivation. If you find yourself questioning the value of your efforts and feeling underappreciated, this lack of recognition may be driving your burnout.

Third, a lack of clarity about what is expected of you at work can create confusion and anxiety, which can accumulate and lead to burnout. If you’re frequently unsure about your responsibilities or goals, constantly seeking direction, and feeling anxious about your performance, this ambiguity may be the underlying cause.

Fourth, having too much or too little to do to the point that it disrupts your sense of balance can contribute to burnout. An overwhelming workload can lead to chronic stress, while too little work can cause boredom and a lack of purpose. Signs include feeling constantly overwhelmed and stressed or, conversely, feeling underutilized and unchallenged.

Fifth, you might experience burnout if you have a poor work-life balance. When work consistently encroaches on your personal time, it can lead to physical and emotional exhaustion. If you’re struggling to find time for relaxation, hobbies, and family, and feeling perpetually tired and stressed, your work-life balance may be out of sync.

Sixth, there is micromanagement from superiors which can stifle your autonomy and create a stressful work environment. If you feel constantly scrutinized, lack the freedom to make decisions, and find your work closely monitored without trust, this micromanagement may contribute to your burnout.

Finally, workplace conflict, whether with colleagues or superiors, can also lead to burnout. Ongoing tension and unresolved disputes can create a toxic atmosphere and emotional strain. If you’re experiencing frequent arguments, feeling isolated, or constantly dreading interactions at work, this conflict may be a significant factor.

Read Also: How Your Personality Affects Your Career Success‍

How to Combat Burnout 

Prioritize Self-Care

To combat burnout, prioritize self-care by disconnecting from work during off-hours. This means setting aside time for activities that rejuvenate you, such as exercise, hobbies, or spending time with loved ones. 

Setting aside time for self-care will increase your energy, mental clarity, and overall mood. You'll feel more balanced and resilient in your personal and professional life.

Delegate Tasks and Trust Your Colleagues

If you are in a managerial or any senior position, delegating tasks and trusting your colleagues can significantly reduce your workload and stress. Start by identifying tasks that can be handed off and match them with colleagues' strengths. 

Next, communicate clearly and provide the necessary resources, then step back and allow them to handle the work. This will help lower your stress levels and create more time to focus on high-priority tasks. This approach ensures a collaborative environment and enhances team productivity, benefiting everyone.

Seek More Autonomy

Gaining more choice and control in your role can help alleviate burnout. Discuss your role with your manager and request more decision-making authority or opportunities to lead projects without micromanagement. 

Approach this by preparing a clear case for how increased autonomy can benefit your performance and the team. When you have more control, you'll feel more empowered and engaged in your work, which can lead to greater job satisfaction and a sense of accomplishment.

Set Boundaries

Setting boundaries is crucial for maintaining a healthy work-life balance. Clearly communicate your limits to your colleagues and supervisors, such as not responding to emails after a specific time. 

Approach this by being assertive yet professional, explaining that these boundaries are necessary for your well-being and how that will benefit the organisation. Strong boundaries ensure you have the required downtime to recharge, enhancing your productivity and happiness.

Ask for Help

Consider seeking support from a mentor, career counselor, or therapist, depending on the cause of your burnout and its impact on you. You will first need to acknowledge your need for support and reach out to the appropriate people. 

Consulting with experts will help you gain new perspectives, develop better coping strategies, and get professional support. This assistance can lead to improved mental health, better stress management, and a clearer path forward in your career.

Read Also: The More My Salary Increased, the More Broke I Became‍

When to Consider Quitting

While addressing burnout often involves strategies to improve one's current situation, there are times when the best option might be to leave a job altogether. Knowing when to make this difficult decision is crucial for preserving one's well-being and ensuring a fulfilling career.

Here are four signs that it is time to consider quitting: 

Chronic Fatigue: Persistent exhaustion that doesn’t improve even after rest or vacation can indicate that your work environment drains you beyond recovery. Leaving could lead to better physical health and energy levels, allowing you to pursue a role that supports your well-being.

Declining Mental Health: If you notice worsening mental health despite efforts to cope, quitting could be the best option for preserving your sanity. The result will be an opportunity to recover and seek a healthier work environment.

Lack of Professional Growth: If your job offers no opportunities for professional growth or development, and the feeling of being stuck has caused you burnout for years, you should consider leaving. This will allow you to seek roles that provide career advancement and new challenges, which can reignite your passion and drive.

Toxic Work Environment: A toxic work environment with constant negativity, conflicts, or lack of support can significantly factor in burnout. If attempts to improve the situation have failed, quitting may be the best option. 

Read Also: Top Reasons Kenyans Are Quitting Jobs in 2024‍

Wrapping Up

Everyone deserves a fulfilling job that brings satisfaction and growth. However, not every job will remain fulfilling forever, and burnout might eventually occur. When this happens, it's important not to take drastic actions immediately. Instead, try to understand the cause of your burnout and seek remedies that can alleviate stress and potentially renew your job satisfaction.

While quitting might be hard, sometimes it's the necessary step to save your career and mental well-being. Making a thoughtful decision to leave can open up new opportunities where you can thrive.

If you decide to quit, do it with the right intentions to avoid the ‘Grass-Is-Greener’ Effect, where you might assume a new job will be better without addressing underlying issues. Always consider your options and understand what you need in a job so that you can make a more informed and beneficial career move.