10 signs you may be heading for burnout
Exposure to stress for a consistent period of time can lead to burnout – and it takes more than one or two good nights of sleep to recover. Recognizing the signs of burnout early, and taking action, can help you to avoid its potentially serious and lasting impacts. In this blog, I’ll talk about what burnout is, how to spot it, and what you can do about it.
Burnout is intense mental, emotional, and physical exhaustion that is caused by persistent stress, which, in turn, makes it more challenging to handle ongoing stress. Burnout can lead to or contribute to anxiety and depression, as well as impact physical health. High achievers in demanding careers or programs, especially those who also have perfectionist tendencies, can be at an increased risk for burnout. Intense caregiver responsibilities, such as caring for aging parents or small children, can also lead to burnout.
What does burnout look like?
Burnout does not happen overnight. It is a process where you consistently push your own needs to the side. Your sleep may start to suffer. You hit the gym less and less. Your eating routine begins to change. You also start to neglect your social life and hobbies – you just don’t have the time or energy anymore. You may start to withdraw from family and friends. An invitation to a friend’s birthday does not feel like a cause for celebration, it feels like something else to add to a never-ending to-do list. Your to-do list may feel like it runs your life, and that you have fundamentally lost control and are just holding on. Your life may stop feeling like your own as you detach, though your anxiety may increase. You may feel like you will never feel differently – like there is no light at the end of the tunnel. Ultimately, left unchecked, burnout can lead to a mental and physical collapse as your body simply cannot continue to cope.
Common signs of burnout
Mental exhaustion. This may include having a harder time focusing and getting less done at work despite spending more time there.
Emotional exhaustion and inability to regulate emotions. This looks like a lack of capacity to handle daily life. Small things may feel like they are pushing you over the edge, and you may feel more frustrated, irritable, and overwhelmed, in ways that are disproportionate to the situation.
Physical exhaustion. You will feel extremely tired but may not be able to sleep well. Insomnia is another potential symptom.
Withdrawal from friends and family. As burnout progresses, you may feel increasingly overwhelmed, and this can cause withdrawal from friends and family as maintaining relationships requires energy and time that you may not have.
Fantasizing about escape. You may find yourself having escape fantasies of “leaving it all behind” through moving, quitting your job, or taking a solo vacation.
Turning to new coping mechanisms. As your typical coping mechanisms fail, or fall by the wayside, you may find yourself looking for new ways to deal with how you are feeling, such as alcohol, drugs, or emotional eating.
Frequent illness. Burnout can impact your immune system, and you may find yourself catching more colds and flu than usual.
Anxiety. You may experience anxious thoughts and feelings, including hyperventilation, nausea, and feelings of panic.
Physical changes such as headaches, changes in appetite, or stomachaches.
Inability to care about things that are important to you. Previous activities or causes that you were passionate about – such as hobbies – may not feel important or meaningful to you. You may struggle to find a sense of purpose or joy.
If you have several of the above symptoms, you may be heading into burnout. The good news is, there are things that you can do!
The first is to refocus on your mental and physical health. This means paying attention to sleep, exercise, and diet. To avoid overwhelm, tackle these one at a time. I usually suggest starting with sleep, including setting a bedtime and wake-up time schedule, introducing sleep hygiene routines, and experimenting with relaxation before bed (such as a short-guided meditation), and paying attention to caffeine intake. Once a sleep routine is on its way, think about adding in some exercise (nothing too vigorous too close to bedtime!) and looking at starting to pay attention to your diet. All of these can provide positive impacts to both mental and physical health, and also require us to turn our focus away from work and towards self-care.
It is also important to confide in your loved ones and let them support you. Chances are, they have noticed changes in you and will want to help. This may look like allowing them to take things off your plate temporarily, like assistance with childcare, cooking, etc.
Consider asking for help at work to lighten your professional load, or delegating more efficiently. You may need to consider setting firmer boundaries at work and protecting your time at home so that you can actually recharge.
Lastly, consider speaking with a professional – such as a therapist – who can help you to look at the patterns of behaviour and relational dynamics that are contributing to burnout. Your family doctor may also be able to help if you are experiencing physical symptoms.
We can help with stress and burnout!
Stress is a part of life, but burnout does not have to be. At Modern Resilience Therapy, we can work with you to recover from burnout, and avoid it in the future. If you think you could benefit from expanding your resilience to adapt to life’s demands, or you just need some support through a tough patch, get in touch for a free exploratory call. We would love to hear from you and discuss how we can help!
References
Darlington Downs Health. (22 Nov 2021). Signs you might be experiencing burnout and how to regain balance in your life. https://www.darlingdowns.health.qld.gov.au/about-us/our-stories/feature-articles/signs-you-might-be-experiencing-a-burnout-and-how-to-regain-balance-in-your-life
Fraga, J. (18 May 2018). A guide to burnout. Healthline. https://www.healthline.com/health/tips-for-identifying-and-preventing-burnout#stages
Mayo Clinic. (5 June 2021). Job burnout: How to spot it and take action. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
Moyer, M.W. (15 Feb 2022). Your body knows you’re burned out. New York Times. https://www.nytimes.com/2022/02/15/well/live/burnout-work-stress.html
Scott, E. (16 Oct 2022). How to recognize burnout symptoms. Verywell Mind. https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516