Are you feeling bored, stressed, or frustrated with your job? Have you found yourself venting on social media with hashtags like #Ihatemyjob #Ihatemonday #TGIF #Happyfriday? These feelings can happen to anyone, as we spend more time at work than in our own bedrooms, not to mention the time commuting to and from the office. If we are doing work we love and have good relationships within the organization, it can motivate us to wake up happy to go to work. Conversely, if we have issues at work that we can't manage emotionally, it can definitely affect our mental and physical health. If left unaddressed, it may lead to burnout (Burnout Syndrome) or a sense of disconnection from work (Brownout Syndrome), which can ultimately lead to depression. Let's get to know these two conditions better and check in with ourselves to see if we need to make changes.

Burnout Syndrome

Burnout Syndrome is a state of exhaustion caused by excessive work and insufficient rest, leading to decreased work performance. You might feel tired of your job or stressed while at the office, constantly wishing for time to pass quickly so you can go home. In reality, anyone can experience these symptoms, but they often improve with adequate rest. However, if you still feel stressed after taking a break, it may indicate that you are experiencing burnout.

Signs of Burnout

Have you ever felt exhausted even before starting work? Do you sigh as soon as you reach the office door? When your body is weak, your mind tends to weaken as well. What starts as unhappiness at work can extend to other areas of life, leading to a negative outlook, lack of focus, and diminished enthusiasm. You may find yourself just wanting to get through each day without caring about the quality of your work, creating a monotonous and stressful cycle. You might dread waking up for work or even struggle to get out of bed, and some may even cry. As symptoms worsen, you might start making excuses to take leave. All of these are warning signs that you may be experiencing burnout, and you could be at a higher risk of depression.

Brownout Syndrome

Now that we understand burnout, there's also a condition called Brownout Syndrome, which differs in that it stems from boredom or dissatisfaction with colleagues and the work environment. This often occurs in capable employees and may be caused by coworkers, company policies, or equal treatment of employees regardless of performance, leading to feelings of inequality. Overall, Brownout is more severe than Burnout as it impacts both the employee's mental state and the organization itself.

Signs of Brownout
People experiencing Brownout may appear normal on the outside, but internally they feel trapped and want to shout, "What am I doing here?" However, they cannot express this and keep it bottled up. Stress can affect their health, leading to insufficient rest and self-care. More alarmingly, these individuals may quit unexpectedly, shocking others. This condition often affects high-performing employees who can easily find new jobs, making it easy for them to leave even if their boss offers a raise or promotion. Even if they love their job and perform well, they may still feel out of place, resulting in lost opportunities for the organization to retain talented individuals.

Nonetheless, both Burnout and Brownout can be temporary and treatable with the cooperation of the organization and coworkers to help shift workplace culture or systems. Open discussions about work needs and fostering good relationships can reignite motivation. Employees also need to adapt; here are four simple strategies to cope with burnout and brownout.

1. Set Work Goals

If you feel a lack of enthusiasm or are not performing at your best, consider setting small goals and reflecting on why you are doing this. What positive outcomes will come from achieving these goals for yourself and the organization? It could be anything from not arriving late to work today to completing an article within two hours. Try to value every task equally, regardless of whether you love or dislike it, and create positive energy for yourself. Achieving small goals can boost your morale and make you feel like an essential part of driving the organization toward success.

2. Prioritize Your Health

Sometimes we work so hard that we neglect our health. While some may want to finish work quickly, they end up bringing work home or staying late at the office. Those in their late 20s might think they are healthy enough to function on little sleep, but if this becomes a habit, it can have long-term negative effects on health, leading to accumulated stress. It's essential to find time to exercise, pay attention to nutrition, and ensure adequate rest. These three basics may sound simple, but many neglect them, making excuses about not having time. Taking care of yourself is about building good discipline. If you succeed in this, it will positively impact other areas of your life, and with reduced stress, you can think creatively without limits.

3. Take Vacation Days and Step Away from Work

If you feel reluctant to go to work due to boredom with the office environment or coworkers, it's time to take a break. Consider taking vacation days to meet new people and explore new places. This can inspire you to work more effectively. Traveling can be a great way to rejuvenate both your mental and physical health while providing fresh inspiration for your work. Doing the same things repeatedly and seeing the same faces can make life feel dull and unexciting.

4. Spend Time on Non-Work Activities

When you have free time, don't just think about work. Make time for other activities, such as reading, listening to music, gardening, shopping, or spending time with friends and family. Additionally, some hobbies can lead to extra income, such as baking for a café or selling items online. These activities can help you relax and fill your life with joy, allowing you to forget work-related stress as you focus on what you love. This can make your work-related problems or stress feel lighter.

Burnout and brownout can happen to anyone, but if we are aware that our motivation is dwindling, we should strive to address the issue and reignite our passion for life. Happiness and unhappiness depend on you; we can easily choose to cultivate a positive attitude toward our work and create a balance between work and life that brings happiness.

SOURCE:  www.krungsri.com


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