You may have heard Drew Carey’s joke: “Oh, you hate your job? Why didn't you say so? There's a support group for that. It's called ‘everybody’, and they meet at the bar.”

Yikes. If there is truth in humor, this joke is more concerning than you may realize: work-related cynicism can be a signal of a greater problem on the horizon, burnout.

Occasional work-related grousing among supportive co-workers or friends during happy hour may not be the best coping mechanism available, but it is not work-related cynicism. Work-related cynicism is persistent and generalized and includes feelings of frustration, distrust, negativity, and pessimism about many elements of one’s work situation (e.g., organization, leadership, co-workers, clients, the job itself).

Why you should care if you are cynical about your work?

Cynicism, along with emotional exhaustion and reduced professional efficacy, are indicators of burnout. Burnout is an extreme form of work-related stress negatively affecting one’s physical, emotional, and mental well-being. The antidote for burnout, in most cases, is completely changing the work situation, occupation, etc. Burnout is serious.

Here are 10 ways to help you to turn around work-related cynicism before it can become more serious.

1. Find greater meaning in the work you do. Many firms are organizing opportunities for time and effort-based volunteerism. Join in. This will help you connect your company and yourself with the activity of working for a greater good. If your company does not offer volunteer opportunities, independently find a volunteer situation where you can lend your professional skills or talents for a greater good. In addition, the helpers high you experience will be useful for an emotional lift.
2. Find fulfillment in non-work activities (e.g., family, friends, hobbies, sports) to build your personal identity beyond work. Feelings from these important non-work aspects of your life may also spillover positively into your work-life.
3. Ask for something new to do at work. Ideally, shed something you currently find dull and exchange it for something you’ve wanted to learn to do -- or to work with a group with which you’ve wanted to associate or on a project you will likely find more intrinsically rewarding, etc.
4. Gain some control over your workload. It is helpful to say “no” when appropriate and be more assertive if you feel as though you are being treated unfairly in terms of work allocation. If you are performing well you tend to be rewarded with more work. If you are performing well, you are already valued so suggesting ways for a more equitable distribution of tasks will not reflect negatively on your contribution or effort. You are setting boundaries and gaining control of your situation which is viewed positively by most people.
5. Spend more time with co-workers who are positive and supportive -- while avoiding co-workers who are chronic complainers. You may be surprised to learn how profoundly the affect of your co-workers will influence your own mood.
6. Take a vacation – a real vacation. If you need to be convinced, please read my blog post on the importance of vacations.
7. Control your professional and income-related future. You can start by charting a plan for advancing your career or possibly changing occupation or organization. Some ideas: you can take evening classes, an on-line course, explore different careers, start your own small business, or expand a hobby into a profitable venture. Whatever you do, own your career destiny.
8. Try to see “good” in your supervisor, company, co-workers, clients, etc. Some people are wired to be more negative and pessimistic. If you have this tendency, try to consciously shape your own behaviors by forcing yourself to observe the positives in the workplace. It may seem contrived, but, over time, it may help shape your cynical attitudes.
9. Be healthy: Eat well. Get enough sleep. Exercise.
10. Leave. If your work situation is truly toxic, I suggest you begin looking for a new job while you are currently in one (and have enough energy for the search). If a bad work situation is not likely to change in the near future you should protect yourself -- your physical, mental, and emotional health.

Of course, if these suggestions do not help, or if your feelings include more serious anxiety or depression please seek advice from a counselor, psychologist, or psychiatrist.

Your health, as always, comes first.

Paula