10 Most Common Signs of Burnout at Work
10 Most Common Signs of Burnout at Work
Written By Elle Sproll
Introduction
In today’s fast-paced work environment, it’s easy to feel overwhelmed and overworked. Burnout, a state of chronic physical and emotional exhaustion, affects countless individuals and can significantly impact overall health. 1 in 2 employees feel exhausted, with 1 in 3 young employees planning to quit due to stress, fatigue and burnout. Identifying the early signs of burnout is crucial to taking proactive steps toward recovery and balance.
What is Burnout?
Burnout is more than just occasional fatigue or stress. It is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress, often linked to work. If left unchecked, it can lead to serious health consequences, including anxiety, depression, and physical ailments.
Let’s explore the top 10 signs of burnout so you can recognise them early and take steps to prioritise your well-being.
10 Common Signs of Burnout
1. Constant Fatigue
Feeling physically and mentally drained, even after a full night’s rest, is one of the most telling signs of burnout.
Quick Tip: Schedule breaks throughout your workday to recharge and prevent overexertion.
2. Difficulty Concentrating
Burnout often leads to brain fog, making it hard to focus, remember details, or complete tasks efficiently.
How to Improve: Engage in mindfulness exercises like deep breathing or meditation to regain mental clarity. Also, it’s important to try and focus on one activity at a time. Even watching Netflix while scrolling on your phone exacerbates this!
3. Increased Irritability
You may find yourself snapping at colleagues, family, or friends over minor issues, which can strain relationships.
Pro Tip: Incorporate stress-relief activities such as yoga or journaling to manage emotions. Try speaking up about how you feel before it builds into an explosion!
4. Loss of Motivation
Tasks that once excited or inspired you now feel like a burden, leading to procrastination or disengagement.
Action Step: Reflect on your career goals and consider whether adjustments to your workload or role might reignite your passion. As a cancer survivor, I can’t tell you how much it’s ok - and extremely important it is to take a step back or some time off when we need it. Drop to a 4 day week or 9 day fortnight. If we don’t have our health, we can’t work.
5. Sleep Issues
Burnout can manifest as insomnia or difficulty staying asleep, leading to a vicious cycle of fatigue and stress.
Try This: Establish a bedtime routine that includes shutting off screens an hour before sleep and practising relaxation techniques like deep breathing, or reading a book in bed.
6. Physical Symptoms
Chronic stress can cause headaches, muscle tension, stomach issues, or frequent illnesses due to a weakened immune system.
Health Tip: Regular exercise and a balanced diet can help mitigate the physical effects of burnout.
7. Feeling Detached or Cynical
Burnout often results in emotional detachment from work or feelings of apathy and negativity toward your job or coworkers.
Solution: Seek support from a trusted colleague, mentor, or mental health professional to regain perspective.
8. Reduced Productivity
Burnout can lead to decreased efficiency and performance, leaving you feeling inadequate or behind on responsibilities.
What to Do: Break tasks into smaller, manageable chunks to make progress without feeling overwhelmed.
9. Neglecting Self-Care
Skipping meals, neglecting exercise, or over-relying on caffeine or alcohol are common signs of burnout-induced neglect.
Simple Fix: Prioritise self-care by setting aside time each day for activities that nourish your body and mind.
10. Feelings of Hopelessness
Burnout can create a sense of despair or lack of control, making it feel as though things will never improve.
Reach Out: Talk to a counsellor or therapist to develop coping strategies and regain a sense of empowerment.
Taking the First Steps Toward Recovery
Recognising these signs is the first step to overcoming burnout. Here are a few actionable steps you can take:
Set Boundaries: Learn to say “no” to tasks that exceed your capacity.
Practice Work-Life Balance: Dedicate time to hobbies and activities you enjoy outside of work.
Seek Support: Don’t hesitate to reach out to friends, family, or professionals for help.
Final Thoughts
Burnout is a common yet serious challenge, but with the right approach, it is possible to recover and thrive. Taking small, intentional steps can make a big difference in your overall well-being and happiness.
If you recognise any of these signs in yourself or someone you care about, consider taking action today to create a healthier, more sustainable routine.
Have questions or need personalised advice? Message me in any of my social media account!
