Seven symptoms of burnout and how to recover
What to look out for so you know when to step back and let yourself recover.
While professional burnout is often talked about in fields such as the medical profession or law, it’s entirely possible for anyone to suffer from burnout.
However, burnout can be very difficult to spot. That’s why it’s helpful to be aware of the signs.
Here are seven signs of burnout to watch out for in yourself and others, as well as some tips for coping with burnout if it strikes.
7 signs of burnout
1. Insomnia
It’s a cruel reality that sometimes, the more worn out you are, the harder it is to sleep.
Mild insomnia is not uncommon for those experiencing burnout. You may be too wired thinking about all the things that happened that day, that need to be done tomorrow, and so on, to sleep.
If you’re having trouble sleeping, creating bedtime rituals might help.
2. Apathy
Another sign of burnout could be a change in your enthusiasm levels.
Think about the first day in your job, how excited you were for a new start, all the possibilities that stretched before you, and that eagerness to do well.
While this enthusiasm naturally waxes and wanes in any job, it shouldn’t drop too low for too long, or disappear completely.
Feeling apathetic and no longer caring about the quality of your work, how your colleagues think of you, or whether or not tasks are completed on time, are all possible signs of burnout.
3. Exhaustion
Perhaps the most telling sign of burnout is exhaustion. Feeling tired all the time, even if you seem to be getting plenty of rest, could indicate that you need some extra support or time off to recover.
4. Regular sickness
A healthy body tends to deal with little niggles like coughs and colds before they can cause real problems, but a burnt-out body may not. Stress and exhaustion can impact your immune system, leaving you vulnerable to illnesses that you’d usually fight off with ease.
5. Irritability
Everyone gets irritated at work occasionally. However, if you find yourself getting angry at your colleagues for the smallest of things, it might be a sign of burnout.
6. Poor performance
Whether you just can’t keep up anymore, no longer care about the work, or don’t have the mental vitality to do your job as well as you used to, poor performance is a common sign of burnout.
7. Isolation
Isolation can be characterised as wanting to avoid socialising, both at work and outside of the workplace. Sometimes you might simply feel too tired or busy to see friends, but if the urge to avoid people lasts too long, and you notice some other signs of burnout, it might be time to make a change.
What to do if you spot the signs of burnout
Thankfully, if you spot the signs of burnout, there are steps you can take to regain some energy and recover.
Talk to your boss
The most direct route is to approach your boss. A great boss will take immediate action to prevent employee burnout, as they will recognise how destructive it can be both on a personal level and for your work.
They may be best placed to remove some of your workload, or at least offer support in terms of extra resources.
Take some time off
Both sick leave and holiday pay are designed to be used. If you have some available, book in some time off as soon, and aim to spend it resting, relaxing, and doing things you know help you to recover. It’s good to remember not to try to fit in too much in, so you don’t come back to work just as tired as you were when you left.
Make exercise a habit
Exercise is one of the best stress-busters around, and it’s often completely free. Get out for a walk or a run, ask a friend to play tennis, or follow a yoga flow from YouTube at home.
No matter how you exercise, this activity can give your mind some time out and let you focus on something that’s truly good for you.
Stopped exercising? Learn how to restart.
Reach out
Sometimes we close up and don’t talk to others when things get rough. Instead, reach out to friends and family. Simply chatting about the issues can improve your resilience, and will give you someone to go to when new stressors pop up.
Set boundaries for yourself
It can be hard to say no to our boss, friends, and family, or to set aside time to do the things we know help. But sometimes it’s a necessity for our mental wellbeing. Having boundaries for yourself, such as getting out of the office by a certain time each day, or enjoying time alone or with friends and family on weekends, can really help.
If setting boundaries and being assertive is difficult for you right now, try reading about assertiveness.
Make sleep a priority
Quality sleep helps to maintain your physical health, and supports healthy brain function. Not getting enough sleep can prolong symptoms of burnout, so it’s worth making it a priority if you can.
Try to get to bed early enough for a full night of sleep. Invest in a good sleep mask if it’s too bright, and a good set of earplugs if it’s too loud. Consider doing some breathing exercises before bed to help you relax, and be sure to put the phone down instead of scrolling in the dark.
Finally, check in with yourself every day
One small habit that can make a big difference is checking in with yourself every day.
Asking yourself how you’re feeling and what support you might need is an act of self-compassion, and can help you make small changes each day that could lead to big improvements over time.