If you have ever noticed the signs of being burnt out once or multiple times, you’re not alone. Usually, this intense state of exhaustion and fatigue – both signs you’re burnt out – is caused by high levels of stress at work.
A global survey conducted by the McKinsey Health Institute from February to April 2022 showed that one in four employees worldwide were experiencing burnout symptoms.
The survey covered nearly 15,000 employees and 1000 HR decision-makers in 15 countries.
Burnout is a challenging state to be in as it not only affects you but also negatively affects your relationships and work life. Thankfully, there are reliable ways to identify the warning signs of burnout early on, manage it, and even prevent future occurrences.
What Is Burnout And How Do You Know If You Have It?
So what is burnout and how do you know you have it? Burnout is when you feel emotionally, physically, and mentally drained and exhausted. It is a state of mental, emotional and physical exhaustion resulting from prolonged exposure to chronic stress at the workplace.
Signs you’re burnt out manifest through one or multiple symptoms like exhaustion, cynicism, self-doubt, procrastination, and complete inability to perform tasks. You might ask, how these signs take form in a person’s day-to-day life. Below is an example.
A Vivid Example Of Someone Experiencing Burnout
Imagine a middle-aged professional, Cindy, who has been in the corporate world for nearly a decade. She used to wake up energized and ready to tackle her day, but now she struggles to get out of bed.
Her alarm goes off, but she hits snooze, feeling a heavy sense of dread about the workday ahead. She cannot help but feel cynical about work. Over the past year, all her valuable contributions have gone unrecognized and opportunities have slid by her.
When she gathers the courage to voice her concerns, her supervisor deflects accountability for the inconsistencies, insisting it is what higher authorities demand.
At work, Cindy sits at her desk, staring at the computer screen with a mountain of emails to answer. Her once-clear mind now feels foggy, and even simple tasks seem overwhelming.
As she types, she frequently loses focus and has to reread her messages multiple times. Her productivity has declined, and she often stays late, trying to catch up, but it’s a futile effort. The workload is relentless, and deadlines hover over her continuously.
Her colleagues notice she’s become withdrawn. She’s no longer joining them for lunch or team outings, preferring to eat alone at her desk. When she does interact with them, she seems irritable and uninterested.
The vibrant conversations she once enjoyed now make her feel tense and exhausted. At home, Cindy collapses onto the couch, too drained to engage with her family.
Her children ask for her attention, but she can barely muster the energy to respond. She even lacks the energy to partake in the hobbies she loves, like singing and reading.
Cindy’s health is also declining. She’s not sleeping well, often lying awake with racing thoughts about work. She’s gaining weight because she relies on fast food and sugary snacks for quick energy.
She experiences frequent headaches and stomach aches, which only add to her stress. This story puts into reality the signs of being burnt out. The weight of chronic stress eroded Cindy’s ability to function at work and home.
It also impacted her relationships, health, and overall quality of life.
15 Signs You’re Burnt Out
What are the symptoms of being burnt out? The symptoms, which are diverse, manifest in three aspects of one’s life: Mental, Behavioral and Physical.
1. Persistent Anxiety And Stress
Persistent anxiety and stress are signs you’re burnt out. These signs manifest in various ways such as constant worrying, always feeling tense and on edge, and inability to relax.
If you dread returning to work daily, you are most likely experiencing a mental symptom of burnout. you dread the office and you find yourself feeling so withdrawn as time for work draws closer.
This could be a sign of a toxic work environment, so it would be best to check for other symptoms as well to tell if you’re experiencing burn out.
2. Increased Cynicism And Negativity
Cynicism is distrust of the intentions of others, often stemming from feeling unappreciated or undervalued in the workplace. This skepticism can result in reduced productivity and concentration.
If your enthusiasm for work has transformed into dread or if you rely on cynicism to cope with situations you feel powerless to change, it might be a sign you’re burnt out.
You’re always second-guessing people’s motives for adding tasks to your plate and think you’re being singled out even when your regular duties are assigned to you.
This is a sign you should make major changes in your personal life as this is a likely sign you’re burnt out.
3. Feeling Detached And Numb
A common result of cynicism is emotional detachment and numbness. You may grow indifferent and distance yourself from work to protect yourself from pain and unmet expectations.
This symptom worsens burnout because it isolates you from the help you need and makes you miss out on building valuable relationships and opportunities.
However, this feeling of detachment can’t be easily controlled as you have no energy to expend into maintaining relationships because you’ve been drained of energy from the burnout.
So it would be best not to beat up yourself over it and instead reach out to as many trusted people in your circle that could offer a listening ear as you navigate burn out.
4. Reduced Sense Of Accomplishment
This burnout syndrome affects a wide range of people. When faced with overwhelming work demands, and lack of recognition or reward, you may struggle to maintain the level of effort and engagement needed to achieve your goals and experience a sense of accomplishment.
Consequently, this results in a diminished sense of accomplishment. This diminished sense of accomplishment colors how you feel even for situations where you should be feeling happy.
The things that excite you stop being enough to make you feel ecstatic even when you clearly achieve something great because you’re not in the right head space for it.
This is a very common sign you’re burnt out and it should not let you hate yourself because it is not a situation you can control immediately. You must be willing to give yourself grace as you would give to others in a similar space.
5. Increased Irritability
Burnout is characterized by feelings of energy depletion or exhaustion. When you are emotionally drained, you have less tolerance for everyday challenges or interactions.
As such, you are likely to respond irritably to minor stressors or inconveniences. This means letting those around you know how you’re feeling so they could be more aware around you.
This increased irritability will lead you to snap at loved ones, colleagues and sometimes even strangers. You will come across as rude for it and it can be an uncomfortable space to find yourself in.
This doesn’t mean that because it is a sign you’re burnt out that you use it as an excuse when someone offends you. You simply apologize so you are more aware and excuse yourself next time you feel your irritation levels rising.
6. Procrastination And Lack Of Motivation
Procrastination and lack of motivation are common signs of burnout at work. When feeling drained and overwhelmed, you may procrastinate on assigned tasks and struggle to find the motivation to take on new responsibilities.
7. Difficulty Concentrating And Focusing
This indeed can be a sign you’re burnt out. The sheer volume of tasks and responsibilities associated with burnout can overwhelm individuals, thereby impairing your ability to concentrate and focus on the work at hand.
Your mind is already exhausted with all the excess energy it has to pull to carry out even mundane tasks and it will give out at random times.
This would inadvertently cause you to struggle with concentration and focus. You would find yourself struggling with mindfulness and mentally checking out even without realizing it.
If you’re often in this place, this is a sign you’re burnt out and your brain is tired of exhausting itself to make up for it.
8. Withdrawing From Social Activities
We are intrinsically social beings, so unusual social withdrawal from a person can be indicative of burnout. When you find yourself constantly dreading social events and activities, it’s time to take a pause and assess what might be wrong.
It goes without saying that your mentally exhausted mind will run away from activities that seem like unnecessary work and the first hit is always social activities that it considers mundane.
This can seem like a smart thing to do but your brain needs the stimulation of mindless fun to help it relax. However because it requires your body to expend energy, your brain will reject it.
When you recognize this is a likely sign you’re burnt out, you need to take deliberate measures to battle it and help yourself overcome it.
9. Neglecting Self-Care
Ever heard the saying “You can’t pour from an empty cup”? It means that for us to take care of others, we must first take care of ourselves. Neglecting self-care does the opposite.
Chronic stress causes us to neglect self-care and neglect of self-care leads to more stress, irritability, and strained relationships. The interplay of these results in an unhealthy cycle that will inevitably lead to burnout.
And it is quite ironic that when you’ve recognized your burn out, your brain will still kick against the idea of self-care. Burnout is one of the most difficult things to navigate because of how tasking it is on your mind.
Taking deliberate steps to participate in little self-care activities will go a long to rejuvenate your mind.
10. Increased Reliance On Unhealthy Coping Mechanisms
Coping mechanisms are behaviors people use to manage stress, anxiety and difficult emotions that feel out of control. We choose unhealthy coping mechanisms over healthy ones either due to ignorance or to get immediate relief.
Coping mechanisms such as cynicism, substance abuse, avoidance, and emotional eating are signs you’re burnt out or on the brink of it.
These unhealthy coping mechanisms offer temporary relief that draws on depleted energy to give you a reprieve. These will not tackle the underlying issue of burn out.
So anytime you find yourself craving unhealthy things or falling down the avoidant pipeline, take a step back and pace yourself.
11. Constant Fatigue
Constant fatigue is a physical sign you’re burnt out. When burnt out, you can feel persistently tired physically and lack the energy to give your best self and effort to responsibilities.
This constant state of tiredness will cause you to lose interest in almost everything. You’ll be sleeping for long hours without feeling rested when you awake.
It also takes a lot of intentional resting to combat this and no amount of quick fixes seem to be removing the fatigue.
12. Frequent Headaches And Muscle Pain
Experiencing significant fatigue can make you get sick often, resulting in recurring headaches, and body aches.
Also, exposure to high levels of stress can lead to chronic muscle tension and elevated levels of stress hormones like cortisol, which can contribute to headaches and muscle pain.
This pain can get in the way of your daily activities and destabilize you. It takes a lot to figure out if your recurring and frequent body pain is from mental exhaustion as it could also be due to poor medication.
When you realize it’s always recurring after you attempt to be productive, this is a sure sign you’re burnt out.
13. Changes In Sleep Patterns
Maintaining healthy sleep habits is crucial for your overall well-being. Therefore, when you experience unhealthy changes in your sleep patterns, such as poor sleep quality and insufficient rest, it may be a sign you’re burnt out.
If you sleep for longer hours at a stretch and never feel rested, regularly find yourself waking up at random hours after a little rest, sleeping at moments when you have no reason to be so exhausted and even at the wrong places.
This unhealthy pattern of sleeping can ruin your reputation, your relationships and as a matter of fact wonderful opportunities you work hard to secure.
When it looks like you have little to no control over your sleeping habits, this is a sign you’re burnt out.
14. Changes In Appetite
Another sign you’re burnt out is when there are changes in your appetite. Stress triggers the release of hormones like cortisol, which can influence appetite by either increasing or decreasing food intake.
You may experience increased appetite and cravings for comfort foods as a coping mechanism to alleviate stress, while others may have a reduced appetite or lose interest in eating altogether.
It can look like having one meal in a day or even having an excessive amount of sugar to increase your cortisol level. So if find yourself with these sudden changes in your diet or appetite, it could be a sign you’re experiencing burn out.
15. Gastrointestinal Issues
Stress activates the body’s fight-or-flight response, which can lead to gastrointestinal disorders, such as increased stomach acid production, abdominal pain, bloating, constipation, diarrhea and others.
Burnout disrupting regular eating patterns can also lead to these gastrointestinal symptoms.
Root Causes Of Burnout
The root causes of burnout are multifaceted and can vary depending on individual circumstances and environments. However, some common factors that contribute to burnout include:
1. Workplace Stress: High work demands, excessive workload, and pressure to meet deadlines can contribute to burnout. A lack of control over your work, unrealistic expectations, and limited resources or support can also increase stress levels and lead to burnout.
2. Lack of Work-Life Balance: As we work, we need to allot sufficient time to enjoy the other areas of our lives. The inability to balance work demands with personal responsibilities, hobbies, and self-care can lead to burnout.
Long work hours, frequent overtime, and blurred boundaries between work and personal life leave us feeling overwhelmed and exhausted.
3. Poor Job Fit: Dissatisfaction arises from misalignment between your skills, interests, and values and the demands of your job. Feeling unfulfilled or lacking a sense of purpose in your work can cause emotional exhaustion and detachment.
4. Lack of Recognition and Reward: We want to feel valued for the work we do. So, when we constantly feel undervalued, unappreciated, or unrecognized for our contributions, burnout is likely to occur.
Lack of feedback, praise, or opportunities for advancement can lead to feelings of cynicism and diminish motivation and sense of accomplishment.
5. Inadequate Support: Lack of support from your colleagues, organizational policies, or even family members can contribute to burnout. Feeling isolated, unsupported, or unable to seek help when needed brings about feelings of stress and exhaustion.
6. Unclear Expectations: Unclear job roles, ambiguous expectations, and frequent changes in priorities result in energy depletion. Without clear guidance or direction, you may feel overwhelmed, uncertain, and unable to meet expectations, leading to burnout.
7. Personality Factors: Certain personality traits, such as perfectionism, high levels of self-criticism, and a strong need for approval, can predispose you to burnout.
These traits may contribute to unrealistic expectations, overcommitment, and difficulty setting boundaries, leading to increased stress and burnout.
8. Organizational Culture: Organizational factors, such as a toxic work environment, poor communication, and lack of transparency or trust are another cause of burnout.
A culture of overwork, competition, or blame can foster stress, conflict, and detachment among employees.
Effects Of Burnout
The effects of burnout can be profound and impact various aspects of an individual’s life, including:
1. Physical Health Problems: Burnout can lead to several physical health problems, including exhaustion, fatigue, headaches, muscle pain, gastrointestinal issues, and weakened immune function – all signs you’re burnt out.
Chronic stress associated with burnout can also increase the risk of cardiovascular disease, obesity, diabetes, and other chronic health conditions.
2. Poor Mental Health State: Burnout is closely linked to mental health issues, including depression, anxiety, and mood disorders. Other mental health effects can also be emotional exhaustion, irritability, cynicism, and reduced self-esteem.
3. Declined Work Performance: A negative impact on work performance and productivity is an effect of burnout. If you are experiencing burnout, you may have difficulty meeting deadlines, making decisions, and collaborating with colleagues.
You may also experience reduced creativity, motivation, and engagement in your work.
4. Interpersonal Relationship Strain: A strain on relationships is another effect of burnout as it can strain relationships with colleagues, friends, and family members.
If you are experiencing burnout, you may become withdrawn, irritable, or emotionally distant, leading to conflict and communication breakdowns in relationships. Burnout can also affect social activities and leisure pursuits, reducing the quality of life outside of work.
5. Career Dissatisfaction and Disengagement: Burnout can diminish your satisfaction with your career and reduce your sense of engagement and fulfilment in your work.
Feelings of apathy, cynicism, and lack of motivation may lead you to question your career choices and consider leaving your job or changing careers.
6. Poor Quality of Life: Burnout significantly diminishes your overall quality of life and well-being.
Chronic stress, exhaustion, and emotional distress associated with burnout can impact all areas of life, leading to decreased enjoyment, fulfilment, and satisfaction in daily activities and relationships.
Conclusion
Burnout arises from prolonged exposure to high-stress work situations, so overcoming it is a process that takes time and effort. When you notice signs you’re burnt out, acknowledge them.
Be patient with yourself, practice self-compassion, and celebrate small victories along the way. By taking proactive steps to prioritize your well-being and address the underlying causes of burnout, you can regain a sense of balance, vitality, and fulfilment in your life.
Save this for later!Â
INSTAGRAM || FACEBOOK || TWITTER || PINTEREST || YOUTUBE Â || LINKEDIN