5 Signs You’re Heading To Burnout And Need A Change
It’s unlikely to come across someone who says they never feel stressed at work. Even those who love what they do will encounter stress; it’s inevitable.
But there’s a difference between occasionally feeling stressed and experiencing burnout. Unfortunately, burnout is quickly becoming a common experience in the workplace. According to Mercer’s 2024 Global Talent Trends Report, 82% of employees feel at risk for burnout. Translation: the probability of burning out is high for most people.
To prevent yourself from becoming part of this statistic, it’s important to understand what burnout is and how to recognize it. Awareness and proactive action can make all the difference.
What Is Burnout?
The World Health Organization classifies burnout as a phenomenon specific to the workplace, not other areas of life. It stems from chronic work stress that hasn’t been managed well. Burnout is NOT considered a medical condition, so it shouldn’t be confused with depression or anxiety.
The WHO adds that there are three facets to burnout:
- feelings of exhaustion or depletion;
- mental detachment from your job or negative feelings towards your job; and
- decreased productivity or professional efficacy.
If all three facets aren’t present, it’s most likely not burnout, but exhaustion or stress.
Common Symptoms Of Burnout
Although burnout experiences are deeply personal and won’t look the same, there are warning signs. Keep in mind that they don’t occur in isolation or occasionally; symptoms occur consistently and often, even daily. They include:
Low energy or fatigue: If you notice you’ve been feeling physically, emotionally, or mentally more tired at work, pay attention. Is it something recent, tied to a big project or looming deadline? Or has it been more constant? It’s normal to feel tired when working on a big project but, if the fatigue is chronic, you may be looking at burnout.
Decreased motivation: Chronic work stressors affect our mindset and enthusiasm. Perhaps you’re struggling with focusing on your work or engaging with colleagues on team projects. Maybe it’s become much harder to get yourself ready for work each morning. You may be feeling like you’ve lost your drive or initiative.
Decreased performance: Feeling tired and unmotivated impacts productivity. Is it more challenging to manage your workload in the time allotted? Have you started missing deadlines? Do you feel overwhelmed by your workload? A consistent pattern of lower productivity indicates higher work stress and potential burnout.
Negative perception of self: Are doubts about your abilities popping up in your mind? Do you feel like you might not be a good fit at work? Questioning your skills and job performance is a natural result of feeling unmotivated or overwhelmed by your workload. It happens to most of us at one point or another. However, when these thoughts become constant, you should pause and consider whether they are signaling something deeper.
Physical symptoms: It should come as no surprise that burnout can cause physical symptoms. Most often, you may begin to experience tension headaches, sleep disturbances, and changes to your digestion. You should see a doctor to rule out any other possible causes before attributing physical symptoms to burnout.
What You Can Do
If you suspect you might be headed to burnout, it’s important to pause and reflect. Identify how you’ve been feeling and what has caused these feelings. Once you have a good understanding of the situation, you can take steps to remedy it.
As with most things, recovering from burnout is a process and will take time. Be patient with yourself while you prioritize your well-being. The Cleveland Clinic offers the following suggestions:
- Seeking help from a therapist.
- Talking to your support system.
- Practicing self-care.
- Setting and maintaining boundaries at work.
- Establishing routines for exercise, mindfulness, and sleep.
