Career Burnout: What It Is and How to Overcome It

Read Time: 3 mins

“I can’t do this anymore; something has got to change.”

If this thought resonates with you, you may be experiencing career burnout. But what exactly is it, and how can you manage it before it impacts your wellbeing and career?

What is Career Burnout?

Career burnout is a state of emotional, physical, and mental exhaustion caused by prolonged workplace stress. While burnout often stems from work-related issues, it can also spill into other areas of life, including personal relationships and caregiving responsibilities. According to the latest ELMO Employee Sentiment Index, 46% of Australian employees report feeling burned out due to declining confidence in the economy. It’s important to recognise that, unlike typical stress, career burnout doesn’t resolve itself unless the root cause is addressed. Burnout is a message—ignoring it won’t make it go away.

The Three Dimensions of Work Burnout

Burnout is typically characterised by these three dimensions:

• Exhaustion
• Cynicism and detachment from the job
• Feeling ineffective or as though you’re accomplishing nothing

What Does Career Burnout Feel Like?

When stress is short-lived, it’s usually manageable. However, when the pressure persists, and you start to feel empty, indifferent, or hopeless, you may be dealing with burnout. Left unchecked, burnout can lead to decreased productivity and strained relationships at work. It can also affect your personal life, negatively impacting your wellbeing and relationships with family and friends.

Signs of Job Burnout

Some of the key indicators of burnout include:

• Dreading going to work and wanting to leave as soon as possible
• Low energy and lack of interest in your job
• A negative and critical attitude towards work
• Increased irritability or frustration
• Disengagement from colleagues or team members
• Feeling that your efforts make no difference
• Cynicism and detachment from your role

What Causes Work Burnout?

Work-related burnout can arise from several factors, such as:

• A workload that exceeds your capacity or experience
• Unclear goals or expectations
• Feeling powerless over outcomes
• Disproportionate rewards compared to your efforts
• Lack of support from colleagues or managers
• Being treated unfairly
• A mismatch in personal and company values

Evidence shows that the work environment and management style play a crucial role in employee burnout. A Gallup survey of 7,500 full-time employees identified the top five causes of burnout:

• Unfair treatment at work
• Unmanageable workload
• Lack of role clarity
• Poor communication and support from managers
• Excessive time pressure

Can You Avoid Career Burnout?

While the causes of burnout vary from person to person, there are strategies to reduce the risk. Here are some steps you can take:

• Set clear work hours and stick to them
• Create boundaries between work and home life (if working remotely, consider closing the door to your workspace when you’re done for the day)
• Prioritise tasks and focus on what matters most
• Reflect on your career purpose and develop a plan that connects your current efforts to future goals
• Support your colleagues when you can—it can improve your work experience
• Accept what you can and cannot control
• Learn stress management techniques while things are going well, so you’re prepared for tougher times
• Stay physically active
• Build strong friendships at work, as social support can help you manage stressful situations better

How Do You Recover from Career Burnout?

Burnout doesn’t simply go away. In fact, it typically worsens unless the underlying causes are addressed. Recovery requires a combination of understanding what’s causing your burnout and implementing strategies to manage it.

Here are some steps to start the recovery process:

• Reduce your exposure to job-related stress
• Focus on self-care, including regular exercise, adequate sleep, and proper nutrition
• Reach out to friends and colleagues who can offer support
• Create a change plan to make the necessary adjustments in your career

How We Can Help

At Skill and Will, we offer practical strategies to help you avoid, manage, and recover from career burnout across Australia. Whether you’re based in Sydney, Melbourne, Canberra, Adelaide, Perth, or Brisbane, we’re here to support you.

If you’re ready to take control of your career burnout, contact Skill and Will today for a free enquiry consultation.