Are You Burning Out? Spot The Warning Signs
We often hear the term ‘burnout’ in relation to a corporate, high-pressure setting - but burnout can happen for people from all walks of life and backgrounds.
For some, burnout does happen due to work-related stress, but for others, it might be an increase in family pressure and responsibilities that you can’t get on top of, financial concerns that you’re enduring, anxiety surrounding your love life, or a combination of many of these things.
Put simply, burnout is a state of physical and emotional exhaustion, and it can manifest itself in many ways. All too often, we only recognise this after the fact, when it becomes more difficult to put in place those important practices to return to equilibrium in mind and body, so let’s look at the common warning signs that you’re at risk of (or are potentially already dealing with) burnout.
“‘I just don’t feel like myself.’”
Unfortunately, the physical symptoms of burnout can overlap with so many of those yearly colds or flus, or periods of being run down, but that doesn’t mean that they aren’t related to burnout at the core.
Sleep can be easily impacted by periods of stress and a sign that burnout is around the corner, and it doesn’t just mean sleepless nights. You might find yourself sleeping earlier in the day, moving your bedtime from 10pm to 8pm or even earlier (for some people, there’s even a temptation to crash on the couch the minute they get home).
You might also be tempted to nap more frequently, and still wake up feeling exhausted! Of course, anxiety, stress and pressure often culminate in restless sleep, insomnia, and poor quality of sleep - you might find your mind races with things that need to be done or worries about work deadlines or those in your life you feel responsible for.
Having a headache is normal once in a while, but regular dull headaches, tension around your eyes or an aching neck can also suggest that your body is in need of some serious R&R. Stress often means we hold tension across our body, and that often creates pain hotspots - and if you think about it, your brain and head is working extra hard to regulate your emotions, hormones and nervous system - it’s no wonder that burnout and headaches go hand in hand.
Heard of the phrase ‘a knot in my stomach’, well those experiencing burnout or on the verge might find an increase in stomach issues. Perhaps it’s an ache, indigestion regularly or changes in your bathroom schedule, stress can be like a gunshot to your intestinal system, throwing it all out of whack.
Again, it all makes sense in our biology - when we’re stressed, these stress hormones are released into our system, and these can impact the delicate balance in our gut.
Speaking of our stomachs, for some people, burnout can change how, when and even why we eat - heard of stress eating? You might find yourself reaching for sugar across the day, knocking back iced coffee at 5pm as well as at 3pm and 9am, and indulging in those foods that are extra salty, sweet or oily.
A quick-fix buzz from food is normal, but not on a daily basis. If you’ve always been someone with a relatively balanced diet, who is mindful of making healthy choices, but suddenly you find yourself with a stash of chocolate and chips in the cupboard, this might just be burnout knocking on your door. Not keeping up with lifestyle choices that have been important to you in the past can be a clear indicator that you’re under a higher-than-tolerable level of stress and pressure, which can make you apathetic to making your health a priority.
Anxiety, stress and pressure often culminate in restless sleep, insomnia, and poor quality of sleep
“I just can’t be bothered.”
It’s normal to have an off day, or even an off week, but burnout is linked to consistently feeling fatigued by life, and a drop in motivation in all areas of your world where you used to find meaning and enjoyment.
Feeling ‘meh’ day in and day out for months on end could be a sign that you’re on the road to burnout, which will often be coupled with other emotional symptoms that are uncommon for you historically.
Do you find yourself feeling overwhelmed by tasks that you used to achieve seamlessly? Whether it’s in work or your personal life, you might feel helpless and that it’s all getting on top of you - projects that would always take half an hour to complete now drag on for a day. Brain fog might follow you around at work, and you feel like you can’t come up with something to contribute in a meeting or in a conversation with colleagues.
You might also find yourself feeling extra negative about not only your own pursuits, but those of others. Perhaps a friend comes home after a first date and is excited to share with you, but you find yourself thinking, uncharacteristically, “So what? Nothing ever works out.” Feeling pessimistic, cynical or down about life in general can suggest you’re at capacity for the amount of emotional stress your body and mind can take.
Getting excited about an upcoming event feels like an alien concept for those experiencing burnout, everything might instead suggest an added burden or just another ‘thing on the list’. Our bodies need proper rest in order to recalibrate emotionally, and if you are on the tipping point of burnout, you might feel more like bursting into tears when your partner comes home with a surprise holiday weekend than running to pack your bags. In short, burnout can make you feel like you’re both emotionally and physically dragging your feet around life.
You might say no to a birthday party, take sick leave from work more often for colds and flus (which latch onto your exhausted body with ease), spend weekends on the couch mindlessly watching tv without ever feeling rested, and pull back from things like the gym or get togethers with family.
Symptoms of burnout or pre-burnout can cross over with things like depression, anxiety disorders and more.
“Get Advice, and Take Action”
It’s important to note that the symptoms of burnout or pre-burnout can cross over with things like depression, anxiety disorders and more. If you’re finding yourself feeling in a very low mood consistently, rather than just apathetic, or you experience panic disorder symptoms or panic attacks, it’s essential to speak with a professional to assist in a proper diagnosis.
If you feel that you’re on the way to burnout, or a candidate for experiencing it in future, reach out to those who can support you and make it known to friends, family and even managers if you feel comfortable - sitting in silence with intense emotional pressure and physical exhaustion only makes matters worse.
You might need additional medical support, therapy or some time off to recover and get back to best health - and with burnout, it’s all about starting slow. Take the pressure off as much as you can by removing unnecessary stress to make room for relaxing, positive things that will boost your mood.
Long walks in nature, nourishing food, the right amount of sleep and a clear demarcation between work and home life are all a good start to finding that balance you need. So don’t wait, and if you feel you’re heading down the track to burnout, make change now.