How your body tells you that you’re on the verge of BURNOUT

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Licensed clinical psychologist Molly Burretts believes recognizing the early signs of burnout is crucial to prevent or manage it effectively.

According to Burretts, burnout symptoms typically fall into three main categories: physical, emotional and behavioral. Burnout is a condition where a person feels emotionally, mentally and often physically drained due to long-term or recurring stress.

Burnout can stem from various aspects of one's life, notably work, personality and lifestyle. A lack of awareness about the root cause of a person's burnout, combined with societal pressures and stereotypes, can make individuals feel like their struggles are personal failings. Consequently, they may be reluctant to share their challenges with others, hampering their recovery from burnout.

Burnout can manifest through various symptoms. Here are some of the most common:

Physical symptoms

Changes in appetite. Burnout can cause fluctuations in appetite, leading to either overeating comfort foods or skipping meals. Research suggests a link between diet and burnout, though it is unclear which causes the other.

Exhaustion. Feeling constantly drained is often seen as the hallmark of burnout. The recent lockdowns have intensified feelings of exhaustion, as people continue to struggle with navigating new challenges like remote work and virtual schooling.

Frequent tension headaches. A 2023 study published in the Journal of Psychosomatic Research found that 65 percent of people experiencing burnout reported frequent tension headaches, compared to 41 percent of those not experiencing burnout.

Gut problems. Burnout can also show up as gastrointestinal issues. The same study noted that many participants experienced constipation, indigestion, gas, nausea and stomach pain.

Sleep issues. Burnout and poor sleep are closely linked, with each potentially worsening the other. Improving sleep through better habits and mindfulness may help alleviate burnout symptoms.

Vision changes. Prolonged stress can affect vision, leading to symptoms like blurred vision, dry eyes, eye strain and sensitivity to light.

Emotional symptoms

Tasks feel draining. Routine activities start to feel unusually exhausting and require more energy to complete than they should.

Lack of challenge. When work becomes unchallenging. It can feel more burdensome, making each task seem harder than it is.

Sense of uselessness. Burnout can diminish one's sense of effectiveness, leading to a cycle where people feel like they can't accomplish anything no matter how hard they try.

Doubting the value of your work. Burned out people might start questioning whether their work matters, especially in fields like education or healthcare. Persistent feelings of "What's the point?" or "Is my work making a difference?" are strong indicators of burnout.

Behavioral symptoms

Signs of depression. Burnout and depression share similar symptoms like difficulty concentrating and losing interest in tasks.

Cynicism and irritability. The World Health Organization identifies cynicism and irritability as key indicators of burnout. People who are burned out might start viewing their work negatively or feel more easily irritated. Everything starts to get on their nerves, and even minor inconveniences can feel overwhelming. The United States Surgeon General's 2023 Work in America survey found that 19 percent of U.S. workers experience anger or irritability towards co-workers and customers, signaling potential burnout.

Seeking comfort in unhealthy habits. Burnout can lead people to turn to unhealthy coping mechanisms, such as drug and alcohol consumption, excessive exercise or overeating.

Difficulty focusing. People who are burned out may notice their minds wandering more frequently, making it hard to concentrate and complete tasks at work.

How to prevent or recover from burnout

Recognizing burnout is the crucial first step in addressing it. Here are some strategies to help people recover from and prevent further burnout.

Embrace change. Be open to making changes in both personal and work life. Burnout often signals a systemic issue rather than a personal failure. Sometimes, the best option for one's mental health is to seek a new environment that can better support individual well-being.

Limit screen time. Excessive screen time can worsen symptoms of burnout – contributing to depression and low self-esteem. It is often linked to overworking, such as constantly checking work emails. Setting clear boundaries and reducing screen time can help ease burnout symptoms.

Prioritize self-care. Incorporate self-care into a routine. Burnout often stems from taking on too much at work without considering emotional well-being. Make time for activities that can feel rejuvenating.

Take a break. Taking a break from work is one of the most effective ways to recover from burnout. Common triggers include conflicts with co-workers, emotional labor, poor working hours and unrealistic workloads. Whether it's reducing excess work hours or taking a short stay-cation or extended sabbatical, stepping away can help people recharge.

Seek professional help. Consider speaking with a mental health professional about burnout. While it is not considered a medical condition, burnout can significantly impact mental health and overall quality of life. A therapist can offer coping strategies and stress management techniques.

The feelings of cynicism, depression and fatigue typical of burnout often arise when individuals feel powerless over their responsibilities – whether at work, school or home. Tasks that conflict with a person's values or goals or the pursuit of objectives that don't resonate can further exacerbate these feelings.

Without adequate support, burnout can lead to a host of mental and physical health issues, including headaches, digestive problems, fatigue and an increased risk of substance misuse.

The consequences of burnout can be severe if ignored. Openly discussing these challenges with family members, trusted friends or a therapist is often the crucial first step toward managing symptoms, seeking help and preventing further negative outcomes. (Related: 10 Small changes that can help you deal with burnout.)

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Watch this video to learn more about warning signs of burnout and chronic stress.

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