What Is Burnout: Signs, Symptoms, Prevention

Burnout is the state of mental, emotional and physical exhaustion. It is included in the 11th revision of the International Classification of Disease as an ‘occupational phenomenon’ – not a medical condition. This state of being can easily suck the happiness out of your life and spill over into your social and home life.

You might be experiencing burnout if:

You’re always exhausted
Every day is a bad day
reduced professional efficacy
mental distance from your work, cynicism related to your job
Dread getting out of bed each day

Burnout is not always easy to spot. Especially if you are used to being busy or going at 100 miles an hour. Psychologist, Adam Borland explains that you will think that you are not putting in enough effort or becoming lazy. But in reality, going at 100 miles an hour is just unsustainable.

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While it might seem the same, there is a difference between stress and burnout // SCREENSHOT / HELPGUIDE.ROG

Who can suffer from burnout?

People who are continually exposed to high levels of stress can experience burnout. People who care for children – parents or caregivers – can develop burnout in the same manner as doctors and nurses. Your personality type may also play a role. People who feel a need to be in control, have perfectionism traits or are people-pleasers, have an increased risk of burnout.

Are you just tired, or is it something more?

It is important to note that burnout is presented differently in people:

Irritability – burnout can cause people to be more snappy with co-workers, friends and family. Daily tasks may start to feel overwhelming and stressful, especially when things don’t go as planned.
Fatigue – burnout causes people to feel an overall sense of physical and emotional depletion.
Frequently sick – much the same as other long-term stress, burnout can lower your immune system. It can also contribute to mental health concerns like depression and anxiety.
Isolation – people with burnout may feel overwhelmed and may stop socialising or confiding in loved ones or co-workers.
Escapism – due to the never-ending demands of work, people with burnout may fantasize about running away. In extreme cases, they can turn to drugs, alcohol or food as a way to numb the pain.

What can I do?

Mental Health

Seeking professional mental health help is a good first step in tackling burnout. Having a safe space to talk with someone outside of your social circles can be life-changing. The impartial and professional feedback will aid you during stressful times.

Exercise

Not only does it benefit your physical health, but it provides an emotional boost and a happiness high. And there is no need for an hour-long workout, mini circuits can help in build a daily habit. Additionally, practice active rest days that include stretching your body, taking light walks or running through the waves at the beach.

Work when you have to, Rest when you need to

It is important to set up strict divisions between your work and personal life. If you are not mindful of this, you can set alarms that signal when it’s time to take a break. Experts recommend taking breaks as a good solution to tackling burnout. Remember to establish a good sleep routine that leaves you feeling rested and energized.

Explore a hobby

Find something outside of your work that brings excitement and happiness. Hobbies and clubs provide a space beyond the office to socialise and exercise your creativity and brainpower. Volunteer work can stimulate a feeling of gratitude and increase your empathetic capacity.

Continual exposure to stress can lead to burnout. But there are manageable things we can do in order to balance our need to be in the office, and our need to live a full life.

This article does not replace seeking a diagnosis from a medical professional, nor does it substitute receiving professional mental health help.

This article was first published on 5 August 2022. It has been updated to reflect new information.