We’ve all felt the pressure to work harder, longer, and take on more. Even pre-pandemic, it was clear we had a problem. At the start of 2020, nearly three in five people reported feeling the negative effects of work-related stress.

The problem is so severe that the World Health Organization (WHO) officially declared burnout an “occupational phenomenon” in 2019. This classification emphasizes its prevalence and potential health impacts—and it underscores the need for us to challenge the traditional notions of what “success” really is.

Here, we’re sharing insights and practical strategies to help you avoid burnout by reclaiming your relationship with work and rethinking your definition of success.

Understanding Burnout

The WHO defines burnout as a syndrome resulting from chronic workplace stress that hasn’t been successfully managed. It’s characterized by:

• Feelings of energy depletion or exhaustion.
• Increased feelings of distance, negativity, or cynicism related to your work.
• Reduced professional efficacy and quality of work.

Some of the most common causes of burnout include excessive workload, unrealistic deadlines, or pressure (internal or external) to consistently perform at a high level. Unclear expectations, values misalignment, and a toxic workplace culture can also contribute to burnout.

The Impact of Burnout

We don’t have to rehash all the ways burnout can impact your mental, emotional and physical well-being. You know it can result in decreased productivity and poor quality of work. It can result in strained relationships and leave you feeling overall unfulfilled. It can also manifest in physical symptoms such as headaches, fatigue, and insomnia.

The statistics show that burnout is a growing problem, and it can have a significant impact on our mental and physical health:

• 76% of employees experience burnout occasionally, and 79% report chronic work stress as a major issue affecting their well-being.
• Employees who regularly suffer from burnout are 63% more likely to take a sick day and 23% more likely to visit the emergency room.
• Employees who often experience burnout are 2.6 times more likely to be actively looking for a new job.

Chances are good that you’ve experienced some of these symptoms yourself. You may battle with bouts of extreme overwhelm, and you’ve probably become familiar with what triggers them. If you find these feelings recurring, it’s time to break the cycle—and the best way to do that might be to shift your self-narrative.

Reclaiming Your Relationship with Work

What does it mean to reclaim your relationship with work? It’s all about intentionally reshaping how you interact with your job and its demands, empowering yourself to create a healthier and more fulfilling experience. Consider these strategies to rewrite the script:

Find Purpose in Your Work

Connecting to a larger purpose can renew your energy and motivation. Reflect on how your work makes a difference for others and contributes to your personal fulfillment. Actively seek out opportunities for tasks or projects that align with your values.

Goal Setting for Growth

Establishing meaningful goals aligning with your values and aspirations can bring clarity and purpose to your work and life. Focus on holistic goal-setting that encompasses personal growth, relationships, and career milestones. And remember to show yourself some grace—it’s OK to flex and adjust these goals as your priorities evolve over time.

Build Resilience

Setbacks are inevitable, and that makes resilience an essential trait. Bolster your ability to manage stress and bounce back from setbacks by incorporating mindfulness practices, pursuing regular physical activity, and seeking support from people you trust. Adaptive coping strategies will help you maintain well-being in demanding environments.

Rethink Your Definition of Success

Don’t be afraid to shift your narrative away from societal norms or expectations that equate success with constant work and achievement. Shed the belief that success is measured by hours worked or dollars earned. You are allowed to prioritize your well-being and happiness over external validation or material gains.

Empowering Your Long-Term Well-being

Empowering your well-being for the long term requires a proactive approach to managing stress and prioritizing self-care. When you advocate for your well-being and communicate openly about your needs, you may find you’re able to sustain a healthier relationship with work.

Embrace Flexibility

Many organizations are more willing now to offer flexibility in how, when, and where you work. Ask for and take advantage of these opportunities to create a better work-life balance.

Shift Your Priorities

Even if you’re unable to alter your work schedule, you may be able to shift your approach to your workload. Assess your to-do list, prioritize the most important tasks, and delegate where you can. You can maintain productivity and avoid feelings of overwhelm by working smarter, not just harder.

Take Care

Make time for regular breaks, physical movement, and relaxation to enhance your well-being. Self-care is also about nurturing mental health through mindfulness and stress management techniques. Mindful.org offers incredible education and resources to help you adopt simple mindfulness practices.

Communicate Openly

Seek help when you need it. Don’t hesitate to talk with your manager, colleagues, or human resources about your workload and the support you feel you need. They’re here to provide guidance, encouragement, and assistance.

Are you ready to take a step toward reclaiming a healthy and sustainable relationship with work? At Transitions Careers, we focus on empowering people to find purpose in their work, establish healthier boundaries, and create resilience. Learn more about Transitions Careers here and reach out to explore how we can support you.