How to Manage Job Burnout and Career Anxiety

For many of us, our jobs occupy a significant portion of our time. As a result, they also tend to occupy a significant portion of our headspace. Given that we must spend so many hours per week at work, it is no wonder that we face stress and exhaustion due to our jobs. If these feelings persist, we can find ourselves experiencing burnout, and wondering if we can truly handle our jobs. Over time, this can lead to anxiety about our careers as a whole. In this blog, we’ll share tips for how you can manage job burnout and career anxiety.

Job Burnout and Sunday Scaries

When you find yourself constantly experiencing stress at work, it can wear you down, leaving you feeling persistently drained, unmotivated, and exhausted. This can look like a lack of interest in your work, a reluctance to engage with your colleagues, or a decreased sense of confidence and effectiveness at your responsibilities. Over time, burnout can affect both your mental and physical health. You may experience restlessness, difficulty focusing, trouble sleeping, and appetite changes.

One common manifestation of job burnout is the Sunday Scaries, or the feeling of dread that we experience as our weekend draws to a close and our work week is set to begin. This feeling of impending doom is related to the anticipation of the anxiety, stress, and exhaustion we may feel at our jobs. Some burnt out folks may experience Sunday Scaries as this nagging sense of unease in the pit of your stomach. Others may experience it more intensely, turning their Sunday into an anxiety-filled day at the cost of their personal time.

Managing Burnout and Sunday Scaries

Tips for Burnout

1. Prioritize sleep. Sleep deprivation can exacerbate anxiety and stress, and can make starting work even more difficult.
2. Get some movement into your day. Any amount of physical movement can help reduce stress and refresh your attention and focus. This can be as simple as you need it to be, such as a walk before work or a stretching routine after work.
3. Eat a nutritionally balanced diet. Our brains and bodies need food as fuel to do anything. Making sure that you’re getting all your nutrients can help you feel like you have enough energy to get through the day.
4. Practice gratitude. It can help to practice appreciation and gratitude for the aspects of your life that feel positive, enjoyable, and meaningful, outside of work.
5. Enjoy your personal life. Make your time outside of work feel fulfilling, whether that’s spending time on your hobbies or with your loved ones. Give yourself the chance to get out of your daily work routine.

Tips for Sunday Scaries

1. Incorporate rituals. Add some moments of quiet reflection to your weekend to help ground you, such as journaling or meditating.
2. Create an intention. Having an intention for the week ahead can give you an anchor for when you get lost in the hustle and bustle of work.
3. Get organized. Creating a plan for the week can help you feel like you know what’s coming up in your week, and can give you a sense of predictability.
4. Add a Monday perk. It can be small, but give yourself something to look forward to on Monday to help you ease into the start of your week.
5. Do a digital detox. For many of us who use screens at work, it can help to make sure we are spending time off screens during our personal time.

General Career Anxiety

Some folks find that no amount of intentional effort can help with job stress and burnout. This can lead to questions about whether you’re in the right job, or the right career path. It might make sense for you to look for a different workplace, or a different industry entirely. Whatever you choose, you may find yourself experiencing career anxiety. This can look like persistent feelings of stress, worry, and fear regarding your career. It can also look like anxiety regarding potential setbacks, difficulty meeting goals, and failing to meet standards or expectations. Career anxiety can be exacerbated by external judgment and pressures, or internal comparison to others. Other factors can include changes in the broader workforce, leading to uncertainty about job availability, or changes in related industries, such as technological advancements.

To combat career anxiety, it is important to understand the source of your anxiety and the factors that trigger it. Once you know what causes your anxiety, you can address each element directly. For example, if you fall into the trap of comparing yourself to others, it can help to celebrate your own accomplishments and to set realistic expectations for yourself. Or if you find that you are afraid of failing, remind yourself that making mistakes, being imperfect, and trying new things are all part of learning and growing. If you are worried about whether or not you will be able to find a job, know that avoiding it will not help you either. It can be important to engage with your doubts head-on, and with support if needed. If that feels difficult, you may want to look into career counseling or individual therapy.

Tips for Managing Career Anxiety

Career Affirmations

1. No one has complete control of their life and career.
2. I am not defined by my job or my career.
3. I can be open to new possibilities.
4. Setbacks are temporary, and do not predict future challenges.
5. I learn and grow from every experience.
6. I have the strength and support I need to thrive.
7. I am capable of success, and of finding fulfilling work.

Tips for Coping with Uncertainty

1. Engage coping skills. When you are feeling stressed or overwhelmed, mindfulness activities and practicing self-care can help you calm yourself. This can also look like engaging with hobbies and personal interests.
2. Challenge your thoughts. You may be falling into mental traps, like all-or-nothing thinking or predicting worst-case scenarios. Consider whether these assumptions are the only possibilities.
3. Stay grounded. It is important to focus on the present, and on the things that you can control right now. We cannot predict the future, so it doesn’t help to try.
4. Be curious. Give yourself the opportunity to consider opportunities you never wanted to pursue before, or to try things in which you do not know the outcome.
5. Practice acceptance. Uncertainty is a given in life, and it is important to learn how to breathe and tolerate feelings of discomfort. The more you can accept that things are what they are currently, the easier it will feel to move forward.

Conclusion

It can be stressful to manage a challenge job, and it can be even more stressful to try to find a different one. Whether you are feeling burnt out at your job or anxious about your career in general, it is important to remember that work is not the entirety of your life. We encourage you to take the time to care for yourself, and to reach out for more support if needed.

Seek An Burnout Therapist in Los Angeles or New York at Yellow Chair Collective

If you are seeking therapy specifically tailored to your needs, consider reaching out to the therapists at Yellow Chair Collective. We understand that there may be unique contextual factors that may influence your experiences. Whether you are dealing with job burnout or career anxiety, we can help you learn to manage your stress and work towards your goals.

At our Los Angeles, CA, and New York City, NY-based therapy practice, we have many skilled, trauma-informed, and culturally sensitive therapists who can provide an empowering therapeutic experience. For your added convenience and simplicity, we offer online therapy for anyone in the state of California or New York. We know that navigating your work and career can be challenging, and we want to support you on your journey. Follow the steps below to begin.

• Fill out the contact form to get connected with us.
• Get matched with one of our individual therapists.
• Start the next step in your career journey.

Other Services at Yellow Chair Collective

There are many options for treatment using online therapy in California and New York, it just depends on what you’re needing. And while we certainly service Asian American folks, we also work with individuals from other cultures, too. So, whether you’re needing support in overcoming anxiety, burnout, trauma, or PTSD, we can help. Likewise, we serve teens and couples in need of support, too. So when you start online therapy with us, you can bring your whole self, including past struggles, cultural impacts, and more.