A beginner's guide to battling burnout

Welcome to Let's Talk Offline, LinkedIn's podcast (and newsletter) about what it takes to thrive in the early years of your career — hosted by me, Gianna Prudente, and Jamé Jackson Gadsden. Follow the show wherever you get your podcasts and subscribe to the newsletter to join our community of work besties.

This week on Let's Talk Offline

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What does burnout feel like? And how do you avoid it?

Burnout has a way of sneaking up on you, often without you even realizing. That was my experience.

I burned out for the first time in my career over a year ago. A perfect storm occurred: challenges in my personal life collided with a hectic season at work. I felt completely drained every day, with little motivation to get work done, little energy for social interaction — the list goes on. Even the simplest tasks felt like such a heavy lift (my creativity being at an all-time low definitely didn't help any). Even texting friends felt like a chore.

It wasn't fun.

So, what did I do? I powered through. I thought that if I kept my head down, the exhaustion and stress would pass. It did in time, but I know now that the recovery process could have been quicker and much more restorative if I had asked for help or taken a real step back. But no, I ignored the problem. 

I've reflected on that period a bit ahead of this week's Let's Talk Offline episode. Jamé and I get real about our experiences with burnout and share strategies to help you manage and prevent it. 

Let's dive in.

Defining burnout and its symptoms

First, what causes burnout? It can stem from having too much (or too little) work, conflict with colleagues, a lack of support or control in your job — again, the list goes on.

When burnout arises, it can cause you to feel worn down physically, mentally and emotionally. It impacts all aspects of your life, directly affecting your job performance and your relationships.

If you're like me, you might ignore signs of burnout because you so badly want to prove that you can do your job. But take it from me (and my mistake): it's crucial to address burnout and protect your mental health.  

Here are some questions from the Mayo Clinic that you can ask yourself to identify burnout:

• Do I question the value of my work?
• Do I drag myself to work and have trouble getting started?
• Do I feel removed from my work and the people I work with?
• Do I feel little satisfaction from the work I get done?
• Do I doubt my skills and abilities?

If you're answering "yes" to these questions, you may be experiencing burnout. So, what do you do?

Steps to treat burnout

There's a lot to unpack around treating burnout, and there's no one-size-fits-all solution. We're only going to scratch the surface here, but we go into more detail in this week's episode. 

Setting boundaries is key. Start by determining what's causing you the most stress and what can be done to help. Focus on small steps that can remedy the larger issue. If you're unsure what boundaries to enforce, listen to our episode on the topic.

A boundary might be blocked-off breaks throughout your workday. Consider adding holds to your calendar to remind yourself to get up from your desk and take a mental pause. You might need a longer break and that's OK. If you have the ability to step away from your job, take advantage of your paid time off and leave benefits.

What we covered in the episode

Like I said, there's still a lot to discuss around burnout — from communicating with your manager when you're feeling worn down to knowing when it's time to seek professional help. We dig into it all in the latest episode of Let’s Talk Offline. Click here to listen, and catch a sneak peek below.

In this episode's Cool or Cringe segment, Jamé and I tackle a divisive topic: discussing salary with co-workers. Is it helpful? Or does it lead to trouble? We've got thoughts! Tune in to hear our takes.

After listening, tag us on LinkedIn with your thoughts — whether on battling burnout or discussing pay at work. We’d love to hear from you!

Before you go…

A reminder to listen to, follow and rate the show on your favorite podcast app. See all the ways you can find Let's Talk Offline here. Plus, send us your questions for our Dear Work Bestie segment at letstalkoffline@linkedin.com. 

See you back here next Tuesday! We'll be joined by HR expert Kayla Moncayo to discuss toxic work environments — what they look like, how to avoid them and what to do if you're in one. 

As always, remember Jamé and I have your back. So if you need to chat, let's talk offline.