First Grown Up Job Guide: Avoiding Burnout

By May 22, 2018For Talent

Feel as though you’re barely getting by these days? Constantly late, barely sleeping, lacking motivation and increasingly cynical about your job? Sounds like you’re suffering from employee burnout.

It’s a very common problem- particularly if you’re new to the workforce. We fall into repetitive patterns due to heavy work schedules, and end up working ourselves into exhaustion.

But how can you prevent burn out from happening?

Take days off

A lot of people feel taking holiday leave reflects badly upon themselves. They think they’re more likely to be considered for promotions if they work every possible day. Others feel guilty about taking leave because it disrupts the smooth running of the company. However studies have shown that people who take their annual leave and travel show greater evidence of success and enjoyment in their careers. Don’t have any paid time off left? Take a sick day and use it to relax!

Change up your routine

Doing the same thing each week is bound to become exhausting. A set routine can lead you to burn out quickly. Give yourself a tech curfew to make sure you’re not spending all your time scrolling aimlessly through social media feeds, you might be shocked at how much free time it gives you! Meditation and yoga can be great ways to destress and can slot anywhere into your day. Evening classes are another way to stay motivated and can give you something to look forward to.


Talk to your boss and let them know you’ve been stressed out. It’s better that they know the reason behind your change in attitude. They might be able to do more to help you than you think. From working at home to flexi time, there’s several ways to make your schedule far less rigid. Sharing the problem might also make you feel much better and less alone.

Pursue passions

Even if you’re passionate about your job, it’s impossible to stay fully motivated everyday. There’s no shame in saying you’re sick of elements of your work, but it’s important to find an outlet elsewhere. Pursue a passion outside of work that you can do to unwind after a long day at your desk. Volunteer in causes you care about, join a sports team or socialise with people who give you energy!

Stay well rested 

One of the clearest signs of burnout is continual exhaustion. When you’re struggling to wake up in the mornings and falling asleep at your desk it’s time to address the problem. Learn to say no to commitments that are wearing you out. If your boss asks you to do extra hours in work, don’t be afraid to say you can’t. The same goes for any midweek social gathering that will leave you sleep deprived! If you’ve found yourself in need of more sleep than ever before it could be a sign that your mental health is suffering. Take care of yourself and contact your GP or a therapist if you think this might be a concern.

Track your progress

Sometimes getting over a burnout can take a lot of time and effort. Making small changes over a long period of time might be what really makes the difference. Take note of what helps and what doesn’t, so you can pinpoint where you’re going wrong. Keep a journal of your progress from burnt out to refreshed!


In the worst case scenario, the problem may not be with you but your job. It’s possible that you’re not suited to the role, or that the hours are too demanding with your current commitments. No job is worth your mental health, no matter how well paid it might be. Quitting is sometimes the only answer!

If that’s the case, why not find a better job today on Jobbio

Author Jack Maguire

Jack Maguire is a recent English Studies graduate, content writer for the Jobbio blog, freelance journalist and podcast creator.

More posts by Jack Maguire

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