The No. 1 Sneaky Sign of Workplace Burnout To Look Out For
Workplace burnout is out of control these days. It was rising even before COVID-19, multiple mass layoffs, inflation and various bank failures in the last couple of years.
In 2019, the World Health Organization (WHO) recognized burnout as an "occupational phenomenon." Four years and a whole lot to stress out about later, almost 60 percent of workers say they are experiencing at least moderate levels of burnout and that it's affecting their work performance, according to a recent Aflac WorkForces report.
Head on social media, and you'll likely see many carefully-worded, classy and professional posts from good people and employees announcing they've been laid off. You may feel guilty for feeling burned out—at least you have a job, right?
But career experts want you to know you can leave the toxic positivity at the door. Good vibes aren't the only things that are welcome when you're having an honest conversation with yourself about workplace burnout. Being frank and recognizing burnout fast can lead to better vibes ahead.
"Understanding burnout means that we can address it better, identify it earlier and approach it more intelligently," says Emily Kikue Frank, M.A., a career counselor for more than 15 years. "People who suffer from burnout are less effective at work, more likely to get sick, and at risk of quitting or quiet quitting."
Recognizing and addressing the flags can even help you become more functional at work—and, you know, take care of yourself. But they can sneak up on you, especially when you're in the trenches. Experts shared the most under-the-radar sign plus other symptoms you may be making like a candle and burning out.
Related: Adopting This One Simple Phrase Can Prevent 'High Achiever Burnout,' According to Career Experts
The No. 1 Undercover Sign You're Experiencing Workplace Burnout
You've stepped out of character.
"Uncharacteristic behaviors are always worth paying extra attention to," Frank explains.
For example, you are no longer cool under pressure, even if that was a major strength listed in all of your previous performance reviews. Instead, the smallest, most fixable problems turn into massive frustrations.
"People who are normally even-keeled will snap at coworkers or get unreasonably angry at the copier or coffee maker," Frank says.
Is sarcasm not usually your jam? It may suddenly be your go-to way to respond (when you're not kicking the copier).
"A sneaky sign of burnout is constantly complaining about work and making more sarcastic statements related to your work satisfaction...which are uncharacteristic of your typical behavior," says Dr. Richard Orbé-Austin, Ph.D., a psychologist and executive career coach, who specializes in burnout prevention and recovery with Dynamic Transitions Psychological Consulting, LLP. "For example, 'Yeah, this is absolutely a great place to work,' said in a very sarcastic tone [is a sign of burnout]."
Dr. Orbé-Austin adds that showing up late to meetings or missing deadlines are also burnout signs if they are rare for you.
Related: How to Take a Mental Health Day Off
Why Is This a Sign of Burnout?
Put simply, uncharacteristic behaviors are a sign of exhaustion.
"Over-tired brains so often focus on things that aren’t actually important—people in any sort of distress will tend to behave in ways they normally don’t," Frank says.
But digging deeper, fatigue isn't the only factor at play if you find yourself making the finicky coffeemaker public enemy No. 1.
"While [exhaustion] is one sign, burnout is also characterized by emotional or mental distance from work, often demonstrated by increased rates of cynicism about work, and reduced professional efficacy—that is, feeling less effective at your job," Dr. Orbé-Austin says.
Acting out is your way of trying to manage workplace burnout.
"When people are burned out, they seek coping strategies that enable them to endure the daily stress of their workplace," Dr. Orbé-Austin explains. "Therefore, cynicism, as demonstrated by increased sarcasm, missing deadlines or being late to meetings, may allow individuals to vent about their current dissatisfaction and to express their reduced capacity while still showing up to work."
Related: What is Millennial Burnout?
Other Signs of Workplace Burnout
You're on Autopilot
Rocking your work to-do list like a well-oiled machine is a sign of efficiency—and not the same as going through the motions with little to no passion.
"One sneakier sign is people becoming almost automatons and responding to any new requests for work with a resigned, 'Sure, on it,'' and just doing it," says Jessica Kriegel, the chief scientist of workplace culture at Culture Partners.
One of the biggest issues with this sign: you may be getting loads of love (and more work) from higher-ups.
"While some executives and managers might like this—productivity, beyond the clock—it's a sneaky sign that people are resigned to the idea that it's just all work and all the time and new projects get thrown at you consistently."
You Feel Trapped
Feeling trapped, hopeless and like there's no path forward is a sign you need to reel something in.
"You are both exhausted and feeling less efficacious at your job, reducing your level of motivation to carry out your work functions, and also powerless to change your work environment," Dr. Orbé-Austin says.
Related: 35 Useful Phrases to Combat Imposter Syndrome as Soon as It Strikes, According to a Psychoanalyst
You're Easily Distracted
Those notifications you turned off because you were tired of getting pinged with every bad news? They're back. You also have 80 tabs open during meetings—none of which include the agenda.
"One of the first signs most of us observe is distraction," Frank says. "We just can’t seem to focus and sometimes suddenly realize we’ve missed the last five minutes of discussion."
Answering Emails After-Hours
You may feel like a workplace hero, but Kriegel says answering emails late at night or on the weekends is a sign you're doing too much (potentially during regular hours too, if it's your only time to respond).
Related: How To Prepare for a Second Interview, Plus 50 Second Interview Questions to Practice in Advance
What To Do If You're Burned Out at Work
Workplace burnout is a "thing" right now and not a good one—and it doesn't have to be a "thing" for you.
"The first step is to take some time off," Frank says. "Ideally, this is a reasonably long break—a week or more. Sometimes, we’re just burned out because we haven’t been good about time away from work."
But you'll need to do more than sprawl out on a beach.
"Reassessing things is key," Frank says. "Do you consistently have more work that you can accomplish? Are your tasks things that you dislike so they take more of your energy to get done? Are you saying yes to every project someone asks you to take on? In cases like this, you’ll want to get clear on what it is that’s burning you out."
Frank suggests writing things down.
"Sometimes, it can help to sketch out your workweek and how many hours each task takes," Frank says. "You then have a picture of what you can do in approximately 40 hours, and you also have an idea of what takes you a lot of time to do."
This step will help you prioritize. From there, set boundaries for yourself and others.
"Don’t answer emails or work calls outside your work hours unless it’s absolutely necessary," Frank says. "When you go on vacation, don’t take your laptop. Leave when you’re supposed to leave. Say no to some of those workplace social events, especially if you find them draining. You’re more than just your work self, so honor your leisure time as much as you do your time on the job."
