It’s no secret that teachers, staff and administrators deal with stress in the workplace. You may also have stress at home, like most of us do. Chronic stress can lead to burnout for everyone, but studies show it’s especially common for employees in “helping professions.” That’s because it causes:
emotional exhaustion – Too much stress can make you feel overwhelmed. When people are overwhelmed, they may react by shutting down or becoming less productive.
fear of failure – You may fear you’re not doing your job well or that your coworkers and boss lack belief in you.
physical ailments – You may get sick more often.
loss of empathy – Studies show chronic stress can be so draining it may give you “compassion fatigue.”
Six Signs You’re Burned Out
1. It’s affecting how you do – or how you feel about – your job.
Are you feeling negative or cynical?
Are you less excited, engaged or invested?
2. Are you doubting yourself or others or feeling detached or even gloomy?
You’re sleeping too much – or not enough.
Research shows a strong connection between chronic stress and sleep.
Chronic stress may give you insomnia or make you want to sleep all the time.
Even if you’re sleeping a lot, the quality of your sleep may be affected.
Lack of sleep can make your burnout worse.
3. You’re physically exhausted.
Lack of sleep can cause you to be so tired you don’t want to do anything.
You may be fatigued even if you’re sleeping well. Fatigue is a key symptom of burnout.
4. Your eating habits have changed.
Are you eating more or less?
Are you turning to junk food for comfort?
Stress hormones may be affecting your appetite or cravings.
5. You’re having headaches or stomachaches.
These are some of the unexpected symptoms of burnout.
Studies show a connection between burnout and headaches, nausea, gas and upset stomach.
6. You’re emotionally exhausted.
This can include feeling overwhelmed, unmotivated or emotionally fatigued. Signs include:
trouble concentrating or completing tasks that should otherwise be easy
procrastinating
difficulty getting up in the morning or getting to work on time
feeling unqualified for your job or incapable of doing certain things
feeling out of control at work, home or both
reduced or no enthusiasm, even for activities you typically enjoy
loss of interest in social activities
self-doubt
anxiety or irritability
Preventing Burnout at Work
You may be able to ward off future bouts of burnout by thinking holistically about your job. Here are six questions to ask yourself:
Is your workload too heavy? Think about the emotional toll of the work, not just the amount of work.
Are you usually motivated to go to work and do a good job?
Do you feel thankful for your job?
Do you want to socialize with your coworkers?
Do you feel respected and appreciated?
Are you proud of your job or employer?
Ways to Beat Burnout
Dealing with burnout isn’t easy. You often don’t know you’re getting burned out until you’re already there. But there are ways to cope:
Shift responsibilities. This isn’t always easy, especially with your demanding job. It can also feel overwhelming when you look at your life as a whole. Experts recommend piecing out responsibilities or assigning individual tasks. Can you get help grading papers or making schedules at work? Can someone else do the grocery shopping or laundry at home?
Consider the source. It’s not enough to say your burnout is caused by “stress.” Ask yourself what the source of the stress is. You can’t fix a problem without knowing the cause.
Practice self-care. Getting good sleep and regular activity, eating well and making time for loved ones can help lower your stress and burnout potential. If you’re feeling empty in one area, fill yourself up with the things and people that make you happy.
Pay attention to your motivation levels. If they start to drop, or if they already have dropped significantly, it may be time to check in with yourself.
Be mindful. Controlled breathing, yoga and meditation are examples of mindful activities that can help center your brain.
Reframe. Pay attention to any negative self-talk and think about how you can adjust. “I’m so stressed out” can become “This is today’s challenge.”
See your doctor. If you’re having physical symptoms, it’s a good idea to see your Primary Care Provider.
Talk to someone. If it’s stress at work, simply confiding in coworkers may be able to lower the stress level for all of you. Talking to a therapist can help you process the stressors in your life and learn better coping techniques.
The Power of Recognition
Recognition is a powerful motivator. Not being acknowledged for your hard work can make you doubt yourself or become disillusioned. You may start to feel resentful, sad, angry or frustrated.
One study showed nearly 80% of employees said lack of appreciation was a main factor in leaving their job. Sixty percent said they’re more motivated by recognition than they are by money!
If you find you’re not being recognized for your efforts at work:
Talk to your boss. You may not be in an environment where praise and recognition are typical. If you speak up, that may change. Experts recommend:
framing the conversation so you’re asking for feedback on strengths and potential areas of improvement
bringing a list of specific examples of your accomplishments or strengths
Make yourself more noticeable. Can you up your profile so your value is more easily recognized?
Point out coworkers’ contributions. The idea is that when you recognize others, the recognition tends to come back to you.
Resources for TRS-ActiveCare and TRS-Care Standard
Find a therapist or other mental health professional.
Use Provider Finder® to find an in-network provider. You can search by location, gender, specialty and more.
Use Headway to find a therapist quickly and easily.
You can get same-day matching with in-network providers who have openings within 48 hours.
Get help from wherever you are with Teladoc®.
Make a virtual appointment with a licensed therapist, psychologist or psychiatrist with Teladoc. Care is available to you and your covered participants 13 and older. Appointments are no-cost for TRS-ActiveCare Primary and TRS-ActiveCare Primary+ participants.
Use $0 Health Coaching.
Work one-on-one with a credentialed health expert to help manage your stress. This service is available at no cost.
Explore Well onTarget®.
Access self-management programs, tips and resources to help you manage stress. Videos, podcasts, 12-week programs and other tools are available anytime, day or night.
Go digital with Learn to Live.
Access digital programs anytime, anywhere for stress, anxiety, depression, insomnia and more.
Get 24/7 Live Help.
Connect with a Personal Health Guide. Call 1-866-355-5999 or chat in the BCBSTX App 24/7. A PHG can help you find a provider and even make an appointment for you. Be sure to mention you’re looking for mental health care.
Resources for TRS-Care Medicare Advantage
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