12 signs you are experiencing burnout and what to do about it

It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Recognizing the signs of burnout is crucial for implementing strategies to recover and prevent its recurrence.

Here’s a more detailed look at the signs of burnout and some effective strategies to manage it.

Detailed signs of burnout

1. Chronic fatigue: You may start with feeling tired and drained most of the time. Eventually, you might feel physically and emotionally exhausted, depleted, and worn out, which can lead to a sense of dread for what lies ahead on any given day.
2. Insomnia: Initially, you might have trouble falling asleep or staying asleep one or two nights a week. In the latter stages, insomnia may turn into a persistent, nightly ordeal; as exhausted as you are, you can't sleep.
3. Forgetfulness and impaired concentration and attention: Lack of focus and mild forgetfulness are early signs. Later, the problems may get to the point where you can't get your work done and everything begins to pile up.
4. Increased illness: Because your body is depleted, your immune system becomes weakened, making you more vulnerable to infections, colds, flu, and other immune-related medical problems.
5. Loss of appetite: In the early stages, you may not feel hungry and may skip a few meals. As the burnout syndrome progresses, you may lose your appetite altogether and begin to lose a significant amount of weight.
6. Anxiety: Early on, you may experience mild symptoms of tension, worry, and edginess. As you move closer to burnout, the anxiety may become so serious that it interferes in your ability to work productively and may cause problems in your personal life.
7. Depression: In the early stages, you may feel mildly sad, occasionally hopeless, and you may experience feelings of guilt and worthlessness as a result. At its worst, you may feel trapped, severely depressed, and think the world would be better off without you. (If your depression reaches this point, you should seek professional help immediately.)
8. Detachment: Detachment is a general sense of feeling disconnected from others or from your environment. It can take the form of the psychological withdrawal from social activities and commitments.
9. Loss of enjoyment: At the beginning, loss of enjoyment may seem very mild, such as not wanting to go to work or being eager to leave. Without intervention, loss of enjoyment may extend to all areas of your life, including the time you spend with family and friends.
10. Pessimism: At first, this may seem like negative self-talk and pessimism. Eventually, this can expand to a broader perspective on life and your place in it, with you feeling trapped or severely pessimistic about all aspects of your life.
11. Decreased satisfaction: You may feel generally less satisfied with your achievements and dissatisfied with your job. This can extend to dissatisfaction with your family life, social activities, and relationships.
12. Sense of ineffectiveness and lack of accomplishment: Feelings of ineffectiveness and a lack of accomplishment are often the last to develop. You may feel that no matter what you do, you are not achieving much or that what you do doesn’t matter.

Strategies to manage burnout

1. Seek professional help: Engaging with a therapist or counselor can be beneficial. These professionals can help you understand your burnout, provide coping strategies, and develop techniques to manage stress.
2. Set boundaries: Establish clear boundaries between your work and personal life. This might mean turning off your work phone and email during non-work hours and learning to say no to requests for your time during your downtime.
3. Prioritize sleep: Develop a sleep routine that encourages rest, such as reducing screen time before bed, using relaxation techniques, and keeping a regular sleep schedule.
4. Exercise regularly: Physical activity can significantly boost your mood and energy levels, as well as reduce stress. Finding an exercise routine that you can stick to can be very beneficial.
5. Maintain a healthy diet: Eating small, well-balanced meals throughout the day will keep your energy up and minimize mood swings.
6. Practice mindfulness: Mindfulness techniques, such as meditation, yoga, and deep-breathing exercises can improve your state of mind and outlook on life by helping to reduce stress.
7. Take breaks: Make sure to take regular breaks during work to rest your mind. If possible, spend time outside during your breaks to get fresh air and natural sunlight.
8. Social support: Keep in touch with family and friends. They can provide a support network, help you decompress, and you can share your feelings with them.
9. Reevaluate goals: Take time to reflect on your goals and priorities. Adjust them to be more attainable and