Here are some signs that could signal it's time to find a new job.
Millions of workers have left their jobs in recent months.
Some found new roles, while others walked away without having anything lined up. So how do you know if it's time for you to start looking for a new role?
"Many of us have bad days, don't like our jobs at times and have frustrations with our managers and co-workers, but does it mean you should actually quit is a different level of a question," said Amy Gallo, workplace expert and contributing editor at Harvard Business Review.
Evaluating how long there's been issues with work and identifying what you are dissatisfied with can help determine whether you're stuck in a rut or if it's time to move on.
And don't lose sight of the big picture: "In the pandemic, things have been very intense. We've all felt a lot of burnout. We've had a lot of stressors in our lives," said Gallo. "Is it possible all of that is influencing your perception of your job?"
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Once you have the list, figure out if the problems are fixable, and start outlining any potential resolutions to improve your job satisfaction. If that doesn't seem possible, you may want to start looking for another job.
Here are some signs that could signal it's time to find a new role:
You feel like you've plateaued
It's hard to stay motivated and productive at work if you feel there's no room for advancement.
Feeling like you've plateaued can look different to each individual. For instance, it could mean a lack of promotions and pay raises, uninteresting assignments or lack of learning new skills.
Long-term unfilled promises from your boss, like a new position, additional training or staff, can also be draining.
"If you don't feel like the inroads or the transparency or communication and connection with your boss is there to have a fruitful conversation, that can be a red flag," said Anna Bray, executive and career coach at Jody Michael Associates.
There are major issues with your boss
There are going to be times when you and your boss don't see eye-to-eye, but when issues go beyond casual disagreements and there's a lack of trust and support, that can stifle productivity and career progression.
"When you feel like you have to constantly monitor what you are saying...when you feel like you are constantly being scolded or evaluated, feeling like you are under a microscope constantly, and when you feel like your manager doesn't have your back, there is no trust there — when those three things are present, it's not going to work," said Foram Sheth, chief coaching officer and co-founder of coaching company Ama La Vida.
Gallo suggested evaluating whether your bad boss is an isolated problem or part of a bigger cultural issue.
"Any bullying or toxic behaviors, I think those are real signs," said Gallo. "Look around the organization and say: 'are there better bosses here?' It could be that your boss is acting in accordance with the organization."
You perpetually procrastinate
We all put things off occasionally, but if you are constantly waiting until the last minute to complete work tasks when you used to schedule appropriately, that could be a signal it's time to move on.
"When you procrastinate, you tend to be reactive and wait until the very last minute and then the quality of the work becomes just a checklist just to get it done," said Sheth. "Compared to 'I do this because I have pride in doing this....I care about the results. Now the shift is: 'I need to do just enough so I don't get into trouble.' "
There's a cultural disconnect
Your company's culture plays a role in your engagement, productivity and happiness, so any disconnect can create problems.
For instance, if work-life balance is important to you and there's a constant deluge of emails from your boss at all hours of the day, that can contribute to burnout.
Sheth said workers should feel supported and safe at work. How companies responded to the needs of workers during the pandemic has played a role in people deciding to leave their jobs, she added.
"If your company did not give you that support system, this is why people are leaving."
You're noticing other potential opportunities
When you feel unsatisfied with your current position, you start to notice other opportunities more frequently.
"All of the sudden you start to notice job opportunities pop up on LinkedIn and you are actually slowing down and looking at them — your focus has shifted," said Sheth.
She suggested asking yourself: If you were unemployed and your current job was offered to you as it is, would you accept it or keep looking?
Your attitude has changed
Take note if there's been an increase in your eye rolls, heavy sighs and under-your-breath grumblings at work.
"If you find yourself over and over for months on end just being dissatisfied with different aspects of your job, being unhappy going to work, sitting down at your computer and thinking 'ugh I cant believe I have to do this,' that is a sign that you might need to look at what else is out there," said Gallo.
While you aren't expected to be happy at work all the time, Sheth said always being defensive and providing snappy, transactional-type responses that are curt and supply limited information can also be warning signs.
Shifts in your attitude and approach to work can be an indicator that it's time to rethink things.
"You aren't pouring yourself into work the same way...maybe you are calling in sick and just not showing up to meetings that you used to show up to," Bray said.
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How burnout affects Americans—and what they do to cope with it
How burnout affects Americans—and what they do to cope with it
Burnout is an increasingly hot topic in American discourse. The coronavirus pandemic has exacerbated issues many workers, in particular, were already facing. These include increased amounts of time tethered to work by email and smartphones, and a lack of work-life balance, most prominently manifested in the stresses endured by working parents trying to juggle family and work responsibilities at the same time with no school or office bound respite from either during the pandemic.
All of these conditions can also lead to workers leading unhealthy lifestyles while trying to juggle all of their responsibilities and external pressure, such as having poor diets or not enough sleep, which can decrease energy and cause additional health concerns. However, these conditions that create burnout—defined as prolonged stress that leads to negative mental and physical health symptoms—predated the pandemic by years, if not decades.
To understand what might be behind burnout and its impact, Moment conducted a survey that examined how Americans are affected by burnout and how they cope with it. In this survey, burnout is defined as chronic stress or exhaustion that is characterized by continual lack of energy, negative feelings toward work and other responsibilities, and reduced efficiency or motivation for doing daily tasks.
The survey consisted of seven questions that were asked to 1,000 respondents across different ages and backgrounds in the United States using Google Surveys. The survey was conducted from June 18 to July 16. The results were combined with research from scientific publications such as SAGE Journals and health news such as Healthline to provide information on the history of burnout, as well as causes, notable symptoms, coping mechanisms, and other solutions for people experiencing burnout. Please note that for some of the questions, respondents were allowed to pick more than one answer.
Read on for a look at what burnout is, who it impacts and how, and what might be done to alleviate its symptoms.
Burnout rates have accelerated in recent decades because of modern-day lifestyle and stress
Burnout is a relatively recent phenomenon. The term was coined in the 1970s by psychologist Herbert Freudenberger to describe chronically stressful conditions that can cause severe mental, physical, and emotional health problems. While stressful conditions such as caring for a sick family member or working long hours have existed for most of human history, the prevalence of sustained stressful experiences has accelerated in recent decades. Divorce rates have increased, health care and support have become increasingly unaffordable, and people are working longer hours than ever before. All of these pressures may lead to burnout.
More than 50% of respondents experience some symptoms of burnout every month.
Over half of survey respondents said they experience some symptoms of burnout each month, with 33% of people experiencing symptoms at least half of the month, and 11% of respondents experiencing burnout all the time. People whose jobs do not come with clear boundaries and those who lack social support may be more susceptible to burnout. Those whose professions are centered around taking care of others also tend to have higher rates of burnout. This includes doctors, teachers, and lawyers. Those whose jobs are less stable also report more burnout, including retail and fast food workers.
Everyday responsibilities and lack of time for self-care are the largest causes for burnout
- What factors contribute to your burnout?
--- Responsibilities at work or school: 55%
--- Lack of time for self-care or relaxation: 43%
--- Family or household responsibilities: 32%
--- Leading unhealthy lifestyle: 19%
--- Romantic or friendly relationships: 14%
Overwhelming responsibilities was the clear leading cause of burnout among survey respondents. The second-most factor was a lack of time for self-care or relaxation, which is a likely related response to overwhelming responsibilities. Technology is thought to play a significant role in burnout. In the case of many workers, smartphones and email have created an expectation that they will be available to perform their job at all hours of the day and night. This further chips into their time for relaxation and self-care, and may also make handling family or household responsibilities—the third-most common cause of burnout—more difficult. A notable cause of burnout is also leading an unhealthy lifestyle, which can impact both personal and professional responsibilities and make them more stressful. Turning to substances, unhealthy food and drinks, and a sedentary lifestyle can be tempting ways to combat stress and burnout but will in turn have negative effects on one's wellbeing, mindfulness, and ability to engage in consistent self-care that can help prevent symptoms of burnout.
Burnout takes a mental toll with constant exhaustion, brain fog and poor sleep quality
- When you are experiencing burnout, what are some effects you’re feeling?
--- Constant exhaustion: 53%
--- Moodiness: 49%
--- Lower quality of sleep: 48%
--- Brain fog: 43%
--- Losing interest in work and relationships: 37%
--- Change in appetite: 21%
Burnout takes a physical and mental toll. Effects of burnout include stress, fatigue, exhaustion, disillusionment; numbing with alcohol, food, or drugs; and loss of interest in otherwise meaningful intimate relationships. Burnout can even come with physical symptoms, including digestive issues and headaches. Perhaps the most insidious symptom is the lowering of sleep quality, which almost half of respondents reported feeling. Despite being exhausted—the most common symptom—people experiencing burnout have trouble staying and falling asleep, which contributes to a cycle of exhaustion.
Increased stress levels from burnout can affect all aspects of life, from relationships to work
- How has burnout affected your life?
--- Increased feelings of stress: 61%
--- Negative impact on my health: 40%
--- Having trouble staying alert: 32%
--- Negative impact on my family or friends: 31%
--- Negative impact on my job or education: 26%
The consequences of these mental and physical effects of burnout are wide ranging. Although social support can be a bulwark against burnout, it’s been found that burnout often has the effect of negatively impacting people’s relationships with family and friends. Ironically, almost a fourth of respondents said their performance at work and at school has been impacted negatively by burnout, which many respondents attributed to their increased responsibilities and expectations at work and school. But the feeling of stress itself was by far the most common reported effect. Stress has numerous documented consequences, including depression, anxiety, high blood pressure, diabetes, and asthma.
40% of people use self-care to prevent burnout
- What preventive measures do you use to manage burnout?
--- Engaging in self-care: 40%
--- Improving sleep quality: 34%
--- Spending time with friends and family: 32%
--- Taking time off from work or school: 30%
--- Managing my or others’ expectations: 20%
--- Consulting a therapist: 10%
There is a profound irony in many of the strategies that people report using in an attempt to address burnout. Many of them, such as engaging in self-care, improving sleep quality, and spending time with family and friends, are precisely the activities a lack of time and the pressure of work or school responsibilities prevented them from pursuing. Therefore, one of the most useful strategies for preventing burnout may be the ability to set boundaries. Boundaries—whether with oneself or with an employer—might look like dedicating certain hours of the day to relaxation, turning off email at a certain hour, and setting a non-negotiable date night with a partner.
Once boundaries are established, it can be helpful to set routines and habits that improve one's lifestyle so that person will have more energy to dedicate to things that can help them prevent burnout. Small changes such as healthy and nutritious additions to one's diet, eating and sleeping at consistent times each day, and allocating time for taking short walks or doing another form of exercise can help alleviate certain stress caused by the pressures people feel in their daily lives.
Depending on the cause, different actions can be taken to lessen burnout.
- What things do you feel you need to help lessen the impact of burnout on your life?
--- Not taking on as many responsibilities: 44%
--- Better work pay, hours, or responsibilities: 40%
--- More structure in daily life: 31%
--- Access to a social support system: 20%
--- Better or increased medical care: 19%
--- Change in family or friend dynamics: 17%
If burnout is a state of overwhelm, it makes sense that taking on fewer responsibilities is the #1 answer people gave when asked what they would need to lessen the impact of burnout. While some people may voluntarily take on too many responsibilities, others within the corporate world have looked at whether they are asking employees to do too much, and giving them too little time off. As a result, companies from Bumble to Mozilla are giving employees more paid time off. Increased medical care was another factor cited as potentially game-changing for burnout. One potential reason? Access to a therapist might help some people set boundaries.Â
Self-care and improving sleep quality are the most popular ways of coping with burnout
Many of the best ways to treat burnout are concrete physical self-care actions. Exercise has been shown to decrease stress and anxiety that many people report feeling as a result of burnout. Eating a nutritious diet has been found to help with low energy and fatigue, which is also a burnout symptom. Researchers have been studying the best way to incorporate these self-care routines into one's lifestyle, and there are a number of web-based programs and applications that can help reduce burnout, improve mindfulness, and even help make easy changes to diet or sleep that individuals can keep track of and hold themselves accountable.
These activities are management of symptoms, however, and not necessarily treating the root causes of burnout. For those looking to stem the problem of burnout at the source, talking to a therapist who might help identify these causes, set boundaries, and take action could be an excellent course of action. With teletherapy becoming more prominent during the pandemic, it is now easier for users to find a professional that can work for them and help them make important lifestyle changes, even when they are stuck at home or feel overwhelmed by all of their responsibilities.
COVID-19 caused an increase in burnout for 44% Americans because of heightened stress levels
The coronavirus pandemic positively or negatively impacted burnout in 53% of the individuals surveyed, and of that number, the vast majority reported feeling increased burnout due to COVID-19. Many parents in particular reported increased levels of stress during the pandemic trying to manage their childcare responsibilities and work responsibilities without ever having the time alone needed while children normally were at school. Conversely, about 7% reported having burnout decrease due to the coronavirus. One reason may be decreased commute times while people worked from home, as long commute times can lead to burnout.
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This story originally appeared on Moment and was produced and distributed in partnership with Stacker Studio.
