10 Signs of Burnout and How to Combat Them

10 Signs of Burnout and How to Combat Them

• Mandy Sandhu
• 1 Aug 2024

Burnout is a modern phenomenon that develops with increased responsibilities and overwhelming stress despite the same constraints. It’s often due to overwork, unrealistic timelines, and a lack of downtime in your personal life. 

Today, burnout is common, as people juggle multiple jobs, children, hobbies, societal expectations, and more. Untreated job burnout can lead to many physical and mental health problems, including an increased likelihood of relying on drugs and alcohol for coping.

Burnout symptoms can lead to addiction, as a person searches for coping mechanisms or a euphoric feeling to combat the exhaustion. If this is you or someone you know, seek help from Freedom From Addiction.

What are the Signs of a Burnout? 10 Symptoms to Look For 

Mental and physical burnout symptoms start small and are often unnoticed until they’re a serious problem. Know the signs of burnout to identify it early and start treatment for burnout. Early intervention leads to happier, healthier people. 

1. Emotional Exhaustion 

Burnt-out people have spent so much energy on other tasks that they feel drained and overwhelmed. They don’t have the energy to properly manage their emotions and often react poorly to situations.

2. Detachment and Cynicism 

We often feel detached or cynical toward the aspects of life causing us burnout. Unfortunately, this feeling can carry over to things we generally enjoy.

3. Decreased Performance 

Burnout leads to decreased professional and personal performance. You struggle to concentrate and meet expectations under too much stress, especially due to brain fog. It can be difficult to focus on a task.

4. Chronic Fatigue and Sleep Disturbances 

You may experience burnout if you’re not sleeping well and always tired. You might feel physically drained, yet not recover overnight. You might also have difficulty falling and staying asleep due to racing thoughts.

5. Increased Irritability 

Burnout symptoms can look like irritability. The mind and body are exhausted, so there’s no energy left to rationalize or self-regulate properly.

Image source: Unsplash

6. Physical Ailments 

When the body is stressed and not sleeping well, it struggles to recover overnight and has higher levels of harmful stress hormones. Some people experience high blood pressure from chronic stress. This makes it more difficult to avoid and overcome sickness. It also increases the risk of headaches, stomach issues, and tension.

7. Reduced Creativity 

When burnt out, people might not feel as creative or inclined to create anymore. Finding inspiration and thinking creatively can be a struggle. This carries through to all parts of life in problem-solving and innovation.

8. Feeling Ineffective 

Multiple burnout symptoms make a person feel ineffective. When they can’t be creative, they’re always tired and often underperform. They will likely doubt their abilities, which can lead to further mental health problems as self-esteem declines.

9. Social Withdrawal 

People experiencing burnout symptoms start to avoid social interactions, as they feel disconnected from their friends and family. They might see social interaction as an added burden and more overwhelming, so they’ll avoid it, especially if they don’t have a healthy work-life balance.

10. Loss of Motivation 

Burnout also manifests as a loss of motivation, enthusiasm, or interest in once enjoyable activities. Not only does this affect a person’s short-term happiness, but it’s also a symptom that can develop into or worsen depression.

What Causes Burnout? 

There aren’t strict rules for what can cause burnout, but common causes include: 

• Work-related stressors: high demands, insufficient support, unreasonable deadlines, and a lack of control 
• Personal causes: expecting perfection, failing to maintain a work-life balance, and not meeting essential needs 
• Environmental causes: negative atmospheres, unrealistic societal expectations, and unsafe living circumstances

What are the symptoms of burnout for you? It might not look like everyone else’s, but it’s important to ask yourself this question and recognize how you’re responding. Only then can you plan how to treat burnout. 

Read more: 5 Ways to Take Care of Your Mental Health

Image source: Unsplash

Burnout Treatment: How to Recover from Burnout 

Treatment for burnout is your way to prevent or overcome these burnout signs and symptoms affecting your physical and emotional health. Here are some burnout treatment options.

Time Management 

Setting boundaries and realistic goals ensures you have the capacity and time to do quality work without overworking or straining yourself.

Seek Support 

Support can be the motivation and clarity you need to combat burnout and mental distress. Seek support from friends and family or at Freedom From Addiction in the case of substance abuse.

Physical Activity 

Stay active and, where possible, be active outdoors. Physical exercise sends natural, feel-good hormones, endorphins, and dopamine, into the body. The outdoors encourages healthy breathing and provides a mood boost.

Mental Health Practices 

Practice mindful activities like meditation, journaling, self-reflection, counselling, and communication. These positive mental health resources help you manage powerful emotions and develop healthy coping mechanisms when confronted with a challenge.

Relaxation Techniques 

Set aside time for personal relaxation where there aren’t any expectations. Try deep breathing or progressive muscle relaxation. Do whatever relaxes you, whether that’s reading, fishing, sitting outside, drawing, listening to podcasts, and more, to benefit your emotional health.

Creative Outlets 

Don’t forget to tend to your hobbies for stress relief. Make space for the things that bring you joy: painting, music, baking, dog walking, or others. Creativity uses a different part of your brain than work, so it keeps it active and engaged.

Image source: Unsplash

The Risks of Untreated Burnout 

Don’t let untreated burnout take over your life. It can lead to a consistent decline in mental well-being and physical health, including burnout depression. It will continue to affect work performance, relationships, social interactions, daily activities, and more. Burnout impacts every part of a person’s life, because it alters how they think and feel.

Notably, depression burnout can influence a person to abuse alcohol and/or drugs for a temporary high. People who already abuse substances are more likely to make further, dangerous decisions to combat the feelings burnout causes.

Do You Need Addiction Recovery Support? 

Is burnout wearing you down and steering you toward drugs and alcohol? These are temporary highs with long-lasting harm to overall well-being. Take back control of your life, recover, and rebuild essential day-to-day skills while you overcome burnout with well-rounded care from Freedom From Addiction. Get help now.