Signs You’re Burning Out
Recognizing the signs can help you better understand whether the stress you are experiencing is impacting you in a negative way. Here are a few to look for:
Gastrointestinal problems High blood pressure Poor immune function (getting sick more often) Reoccurring headaches Sleep issues Concentration issues Depressed mood Feeling worthless Loss of interest or pleasure Suicidal ideation Fatigue
How to Deal With Burnout
Discuss work problems with your company’s human resources department or your supervisor.Explore less stressful positions or tasks within your company.Take regular breaks.Learn meditation or other mindfulness techniques.Eat a healthy diet.Get plenty of exercise.Practice healthy sleep habits.Consider taking a vacation.
What Is Burnout?
Burnout is a reaction to prolonged or chronic job stress. It is characterized by three main dimensions: exhaustion, cynicism (less identification with the job), and feelings of reduced professional ability. More simply put, if you feel exhausted, start to hate your job, and begin to feel less capable at work, you are showing signs of burnout. Most people spend the majority of their waking hours working. So, if you hate your job, dread going to work, and don’t gain any satisfaction from what you’re doing, it can take a serious toll on your life. This toll shows up via burnout symptoms.
Symptoms of Burnout
While burnout isn’t a diagnosable psychological disorder, that doesn’t mean it shouldn’t be taken seriously. Burnout symptoms can affect you both physically and mentally.
Physical Burnout Symptoms
When you experience burnout, your body will often display certain signs. Research indicates that some of the most common physical burnout symptoms include:
Gastrointestinal problems High blood pressure Poor immune function (getting sick more often) Reoccurring headaches Sleep issues
Because burnout is caused by chronic stress, it’s helpful to also be aware of how this stress, in general, affects the body. Chronic stress may be felt physically in terms of having more aches and pains, low energy levels, and changes in appetite. All of these physical signs suggest that you may be experiencing burnout.
Mental Burnout Symptoms
Burnout also impacts you mentally and emotionally. Here are some of the most common mental symptoms of burnout:
Concentration issues Depressed mood Feeling worthless Loss of interest or pleasure Suicidal ideation
Burnout vs. Depression
Burnout shares symptoms with some mental health conditions, such as depression. Depression symptoms also include a loss of interest in things, feelings of hopelessness, cognitive and physical symptoms, as well as thoughts of suicide. How can you tell if it is burnout versus depression? For more mental health resources, see our National Helpline Database. Individuals with depression experience negative feelings and thoughts about all aspects of life, not just at work. If this is how you feel, a mental health professional can help. Seeking help is important because individuals experiencing burnout may be at a higher risk of developing depression.
Risk Factors for Burnout Symptoms
Having a high-stress job doesn’t always lead to burnout. If your stress is managed well, you may not experience these ill effects. But some individuals (and those in certain occupations) are at a higher risk of having burnout symptoms than others. According to a 2018 Gallup report, there are five job factors that can contribute to employee burnout: The stress that contributes to burnout can come mainly from your job, but stressors from other areas of life can add to these levels as well. Personality traits and thought patterns such as perfectionism and pessimism, for instance, can contribute to the stress you feel. Subscribe Now: Apple Podcasts / Spotify / Google Podcasts
Effects of Untreated Burnout Symptoms
If left untreated, burnout symptoms can lead to:
Alienation from work-related activities. Individuals experiencing burnout view their jobs as increasingly stressful and frustrating. You may grow cynical about your working conditions and the people you work with. You might also emotionally distance yourself and begin to feel numb about your work. Emotional exhaustion. Over time, untreated burnout symptoms can cause you to feel emotionally drained and unable to cope. Reduced performance. Burnout affects everyday tasks at work, or in the home if your main job involves caring for family members. Individuals with burnout symptoms feel negative about tasks, have difficulty concentrating, and often lack creativity. Together, this results in reduced performance.
Prevention and Treatment of Burnout Symptoms
Although the term “burnout” suggests that this may be a permanent condition, it is reversible. If you are feeling burned out, you may need to make some changes to your work environment. Approaching human resources about problems you’re having or talking to a supervisor could be helpful if the company is invested in creating a healthier work environment. In some cases, a change in position or a new job altogether may be necessary to begin to recover from burnout. If you can’t switch jobs, it may help to at least switch tasks. It can also be helpful to develop clear strategies to help you manage your stress. Self-care strategies like eating a healthy diet, getting plenty of exercise, and engaging in healthy sleep habits may help reduce some of the effects of a high-stress job. A vacation may offer you some temporary relief too, but a week away from the office won’t be enough to help you beat burnout. Regularly scheduled breaks from work, along with daily renewal exercises, can be key to helping you combat burnout.
