Recognising and preventing burnout in a new job or industry

What is burnout, and why does it happen?

Burnout is a state of physical and mental exhaustion caused by prolonged or excessive stress. It’s common in high-demand roles where expectations are high, and workloads may feel unmanageable. According to the World Health Organisation, burnout is specifically linked to workplace stress that has not been successfully managed. It has three main dimensions: feelings of energy depletion, increased mental distance from your job, and reduced professional efficacy.

In a survey by Gallup, 76% of employees said they experience burnout at least sometimes, and for those new to a field, the unfamiliar challenges can heighten this risk. Individuals entering demanding sectors like technology, cybersecurity, and project management often face a steep learning curve, making it easy to become overwhelmed, particularly in the first few months. Recognising the early signs of burnout and having a plan for stress management can be crucial in preventing its onset.

Recognising the early warning signs of burnout

Understanding the early signs of burnout is vital, as it allows for timely intervention. For career changers, these signs might differ slightly as they adapt to new routines, skills, and expectations. Look out for the following symptoms:

1. Persistent fatigue: Feeling tired despite plenty of rest is a common indicator. Exhaustion may feel more physical, mental, or both.
2. Reduced motivation: If your enthusiasm fades and you find it difficult to engage with tasks, this can be an early warning sign.
3. Irritability or mood swings: You may notice you’re more irritable or impatient, which can impact relationships with colleagues or relationships at home.
4. Difficulty concentrating: Struggling to focus on tasks, missing details, or brain fog are common cognitive effects of burnout.
5. Withdrawal from social interactions: New roles often demand collaboration, but burnout can make socialising feel exhausting, leading to isolation.
6. Physical symptoms: Burnout can manifest physically as headaches, muscle tension, stomach issues, or sleep disturbances.

Practical strategies for preventing burnout in a new job

Burnout prevention begins with proactive steps to manage stress and create a supportive work environment. Here are strategies that can help you maintain balance in your new role:

1. Set realistic expectations

Adjusting to a new industry comes with a learning curve. Give yourself permission to take time mastering your responsibilities. Set clear, achievable goals with your manager, and communicate if you need additional time or resources. A survey by the Chartered Institute of Personnel and Development (CIPD) found that employees who feel supported in managing expectations experience lower levels of burnout.

2. Prioritise time management

Effective time management is essential to avoid overwhelming yourself. Break down large tasks into smaller, manageable steps, and use tools like calendars, task managers, and time-blocking techniques to stay organised. Setting boundaries, such as avoiding work-related tasks after hours, can also prevent the ‘always-on’ mindset that contributes to burnout.

3. Take regular breaks

Working long hours without breaks can increase stress and decrease productivity. Studies show that taking short breaks every 90 minutes can improve focus and prevent fatigue. During these breaks, engage in relaxing activities like deep breathing or a quick walk. Making breaks a priority helps recharge your energy and maintain mental clarity.

4. Build a support network

Having a support network within and outside of work can be invaluable. In a new job or industry, developing connections with colleagues can help you better understand the workplace culture and feel more integrated. Whether it’s a formal mentor, a friend, or even online forums related to your field, sharing experiences can reduce stress and help you find practical solutions to common challenges.

5. Cultivate resilience through mindfulness and self-care

Practising mindfulness and prioritising self-care can improve your resilience to stress. Mindfulness practices like meditation, journaling, or breathing exercises help manage stress in the moment and increase overall emotional stability. Self-care should also include prioritising sleep, healthy eating, and regular exercise, all of which contribute to physical and mental well-being.

6. Invest in professional development

Confidence in your skills is crucial for managing stress in a new role. If certain tasks or tools feel overwhelming, consider additional training or upskilling. Many fields, especially tech and project management, have ongoing developments, so continuous learning is essential. Resources like online courses, certifications, or workshops can enhance your confidence and reduce anxiety around job performance.

 

Knowing when to seek professional help

While the strategies above are effective in managing normal workplace stress, severe burnout may require additional support. If you’re experiencing persistent symptoms, consider consulting a professional. Signs that you may need help include:

• Intense, prolonged exhaustion that doesn't improve with rest
• Feelings of hopelessness or detachment from your job
• Physical health issues, such as chronic headaches or stomach problems
• Inability to perform work tasks due to mental or emotional strain

Mental health professionals can provide guidance, whether through therapy, stress management strategies, or exploring options for workplace accommodations. Reaching out for support can be transformative, allowing you to reset and refocus on your career with renewed energy and purpose.

 

Burnout prevention for career changers: final tips

Transitioning to a new job or industry can be both exciting and challenging. Here are final tips to help you prevent burnout and thrive in your new role:

• Celebrate small achievements: Recognising your progress, even in minor tasks, reinforces a positive mindset and motivates you to keep moving forward.
• Keep a journal: Reflecting on both successes and challenges in a journal can help you track personal growth, process stress, and maintain focus on your career goals.
• Balance work with hobbies: Pursuing hobbies or creative outlets outside of work provides balance and gives you something enjoyable to look forward to, reducing stress levels.

Taking proactive steps to manage stress and build resilience can help you prevent burnout, keeping you productive and fulfilled in your career journey. Remember, burnout isn’t a personal failing but an indication that adjustments are needed to support your well-being. By recognising and addressing burnout early, you set yourself up for sustainable success in your new role or industry.

For more information on managing your studies or career progression, head to our Guides page.