Experts Say You Shouldn’t Ignore These Common Burnout Symptoms
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It’s not just you: Research shows that an influx of people worldwide are experiencing symptoms of burnout. More specifically, last year, Microsoft surveyed 20,000 people globally to find that 50% of employees and 53% of managers were feeling burnt out at work. The weight of the world is no one person’s to carry, yet burnout can feel like you’re doing just that while barely slogging through everyday life.
Charryse Johnson L.C.M.H.C., N.C.C., a certified mental health counselor and founder of Jade Integrative Counseling and Wellness often refers to burnout as “managing the invincible load.” And without intervention, it can escalate into more serious mental health issues. “It is not just about alleviating symptoms, but understanding the ingredients that make us susceptible to overwhelm,” Johnson adds.
Keep reading to learn more about burnout, burnout symptoms, and handling burnout, all advised by mental health experts.
What is burnout?
“Burnout is a form of exhaustion that occurs when we feel overwhelmed and unable to maintain adequate balance. It can happen to anyone who experiences prolonged emotional, physical, or mental stress,” explains Johnson.
Jake Goodman, M.D., mental health expert for the United Brain Association adds that we most often hear about burnout in the workplace, but school, home, and caregiver burnout also exist.
In general, Johnson says there are three types of burnout:
Overload: When your drive and effort to achieve creates an unsustainable pace and disregards your health and personal life.
Under-challenged: When you are unfulfilled, view your role as monotonous, or have become disconnected from your passions.
Neglect: When you feel helpless, frustrated, and unable to find solutions to difficult, stressful situations.
Burnout symptoms
Burnout shows up in many different ways—and some symptoms are easier to spot than others. Here are ones to watch for, according to Johnson and Goodman.
Physical burnout symptoms
We know mental and physical health to be connected, so physical signs that your stress meter is maxed out include:
Headaches
Changes in appetite
Gastrointestinal issues
Difficulty staying present in conversation
Difficulty sleeping
Chronic illness
Mental burnout symptoms
Mental signs that may be harder to spot are:
Overworking
Neglecting your personal needs
Anxiety
Irritability
A sense of inner emptiness, hopelessness
Imposter syndrome (a persistent feeling of inadequacy and fear that you can’t meet standards that you feel have been set)
Causes of burnout
Everyone has a different capacity for cumulative, chronic stress, or what is referred to in neurobiology as your allostatic load, says Johnson. “When life challenges exceed our ability to cope, our allostatic system overloads, and burnout results,” she adds.
Other, more specific causes of burnout, per Johnson and Goodman, include:
Overcommitment
Feeling overextended
Having a difficult time saying no or lacking boundaries
Being in highly demanding environments
Sustained avoidance of personal needs (mental and physical)
Excessive work hours
Lack of supportive relationships
Poor resources
Toxic bosses or colleagues
Financial stress
Family stress
Illness
Lack of purpose
How to recover from and prevent burnout
Working through burnout isn’t always easy, but there are some solid, reliable coping mechanisms that can help you begin to feel normal again.
Recognize the burnout
“This is easier said than done,” says Goodman. “Sometimes, I ask myself questions like: ‘Am I feeling so drained that I’m unable to find enjoyment or purpose at work? Am I having more bad days than good ones?’ If the answer to either of these questions are, ‘Yes,’ it can be a sign that I’m heading towards burnout.”
Goodman adds that it may take someone else to recognize it for you. “Has a friend or loved one mentioned that you’ve been more withdrawn or cynical lately?” he asks. “That could be a sign as well.”
Establish daily routines
It sounds simple, but Johnson says prioritizing personal routines like adequate sleep hygiene, exercise, consistent meals, and developing an identity outside of work can make a huge difference. This, she says, will give you a good baseline for knowing when things are going smoothly versus when burnout may try to creep its way back in.
“Burnout is easier to resolve when you are proactive versus reactive. At the first sign of stress, try to refrain from pushing through or rationalizing poor coping behaviors,” she adds.
Reach out for support
Better yet, keep a consistent level of support in place at all times, Johnson suggests. “Consistently having open and honest discussions about your stress, followed by action steps toward change, are highly effective ways to keep your head above water,” she adds.
Manage your workload
If you feel overcommitted, have a conversation with your boss, colleagues, or family about where you’re at, and know that you can’t perform at a quality level in a burned-out state. Do your best to narrow down your workload so you can maintain better balance and therefore, better health.
Find what brings you joy
Not to sound cliché, but life really is about the little things that ground you in the present. “For me this is gardening, skateboarding, or listening to music,” says Goodman. But for you, it might be painting, yoga, cooking, fishing, hiking, or a new hobby you’ve yet to find. Investing time in these practices will nurture your mental health and act as a welcome distraction from life’s more stressful moments.
Seek professional help
If none of the go-to relief strategies are helping and burnout is edging into depression, you may want to find a therapist. “A mental health professional can provide you with a tool kit to help manage symptoms of burnout, such as mindfulness-based stress reduction (i.e. breathing exercises or meditation) or cognitive-behavioral therapy,” says Goodman.
If you begin to feel hopeless to the point of suicidal ideation, it’s critical that you reach out to a mental health professional or call a crisis line, Goodman says: “In the United States, anyone can call or text the 988 Lifeline 24/7 to receive confidential support in a mental health crisis.”
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