Burnout: Signs, Causes, & Ways to Overcome

What Is Burnout?

Burnout is a state of physical, emotional, and mental exhaustion often accompanied by a decreased sense of accomplishment, a general feeling of detachment, or cynicism. Chronic stress and struggling to meet the demands of daily life or work can leave individuals entirely emotionally drained. Feeling burnt out can affect work performance, relationships, and overall well-being.

Burnout Vs. Stress

Burnout and stress are closely related but have some differences. Stress is a response to a specific external pressure or demand, whereas burnout is a chronic condition that develops over time. Stress is often temporary and manageable with proper coping mechanisms. However, burnout requires more extensive intervention and recovery due to prolonged overwhelm and a lack of fulfillment or satisfaction.

Burnout Vs. Depression

Burnout and depression share some common symptoms, such as exhaustion and a loss of interest in activities. However, burnout is primarily related to work or lifestyle factors, resulting in feelings of cynicism, detachment, and a reduced sense of accomplishment. Conversely, depression involves persistent feelings of sadness and hopelessness. Differentiating between burnout and depression is crucial for receiving appropriate treatment and support.

What Does Burnout Feel Like?

Primary symptoms of burnout include mental exhaustion, decreased productivity, and feelings of powerlessness. Those experiencing burnout also commonly report physical discomfort tied to an overactive stress response, such as stomach upset, headaches, appetite changes, and even illness. Unfortunately, feeling entirely drained can negatively impact daily functioning across various aspects of life.

Below are common symptoms of burnout:

• Anxiety
• Headaches
• Restlessness
• Depression
• Chronic overwhelm
• Racing heart
• Racing thoughts
• Overall exhaustion

Signs of Burnout

Signs of burnout in life may manifest as chronic fatigue, irritability, lack of motivation, decreased productivity, and cynicism. Individuals may also experience physical symptoms such as headaches or muscle tension. These impacts can contribute to difficulty concentrating, sleep disturbances, and a negative outlook on work or life.

Apathy

Apathy is a common symptom of burnout where individuals may feel emotionally detached and indifferent toward their work, relationships, or activities. They may lack motivation and struggle to find purpose or meaning in their daily responsibilities.

Decreased Interest in Activities

Another sign of burnout is a decreased interest in activities. Individuals may lose enjoyment in hobbies, sports, or social engagements that once brought them satisfaction and pleasure. They may feel disengaged and uninterested in participating, leading to a decline in overall quality of life.

Poor Work or School Performance

Burnout can contribute to difficulties concentrating, resulting in frequent mistakes, missed deadlines, or decreased productivity. Poor work or school performance can lead to frustration and disappointment, further contributing to the burnout cycle.

Constant Fatigue

Constant fatigue is a prevalent symptom of burnout. Individuals may feel tired and drained despite getting enough rest, as many find recharging or replenishing their energy difficult. Physical signs of burnout can include headaches, muscle tension, and changes in appetite or sleep patterns.

Social Withdrawal

Social withdrawal is another common sign of burnout. Individuals may isolate themselves from social interactions by avoiding gatherings or activities with friends or loved ones. They may feel overwhelmed by the thought of socializing or lack the energy and enthusiasm to engage with others. This cycle can lead to feelings of loneliness and further exacerbate the sensation of burnout.

Types of Burnout

Burnout can manifest in different ways. Some individuals may experience symptoms because they feel overloaded at work, while others struggle with burnout due to a lack of control, healthy challenges, or progress. Moral dilemmas can also contribute to cynicism or disdain for work.

Overload Burnout

Overload burnout occurs in high-demand, low-control environments where the workload is simply more than individuals can accomplish in the time allotted. This type of burnout can be self-imposed, as people may continue to take on tasks despite feeling overwhelmed.

Under-Challenged Burnout

Under-challenged burnout can affect individuals in entry-level or mid-level positions where opportunities for novel, exciting, or mentally stimulating work are rare. Constant repetitive, monotonous, or low-skill tasks can leave individuals stagnant in personal development. They may express their burnout by arriving late, leaving work early, or chronic procrastination.

Neglect Burnout

Neglect burnout is when someone finds their position meaningless. Individuals may experience this if they feel their work does not influence or benefit the organization. This type of burnout also aligns with “moral injury” on the job, where management does not articulate how staff efforts contribute to larger goals.

What Causes Burnout?

Burnout can stem from various factors, including work-related stress and long-term exposure to demanding and overwhelming situations. For example, workload overload, lack of control, insufficient rewards, poor workplace community, unfairness, and value misalignment can leave individuals feeling drained and unable to cope with their situations. These factors can lead to imbalances in personal and professional life, resulting in exhaustion, frustration, and reduced productivity.

Below are possible causes of burnout:

• Excessive workload: Being consistently overloaded with work and having unrealistic expectations can lead to burnout as individuals struggle to manage their responsibilities and a healthy work-life balance.
• Lack of control: A lack of autonomy in their work (i.e., not having a say in decision-making or micromanagement) can contribute to frustration and helplessness, increasing the risk of burnout.
• Insufficient support: A lack of support from colleagues or superiors, whether guidance, mentorship, or emotional support, can make individuals feel isolated and unsupported, intensifying stress levels and potentially leading to burnout.
• Organizational factors: Poor organizational communication, unclear expectations, and frequent changes in priorities or roles can create a chaotic work environment that adds to stress and contributes to burnout.
• Work-life imbalance: Work that requires a significant portion of time and energy with little room for personal life can lead to burnout. A lack of relaxation and quality time with loved ones can contribute to emotional exhaustion and feelings of being constantly overwhelmed.
• Unfair treatment: Experiencing unfair or discriminatory treatment in the workplace, such as favoritism or unequal opportunities, can contribute to resentment, frustration, and burnout.
• Unrealistic expectations: Constantly struggling to meet high, unrealistic, or unattainable demands and goals within the given resources and timeframe can lead to a sense of failure, stress, and eventually burnout.
• Poor administrative communication: Inadequate communication from supervisors or administrators (i.e., inconsistent feedback or unclear instructions) can create confusion, misunderstandings, and a lack of guidance, sometimes leading to job dissatisfaction and burnout.

Potential Impacts of Burnout

Burnout often “creeps up” on people, gradually building intensity over time. However, the impacts can be long-lasting and pervasive once burnout takes effect. Individuals may experience chronic sleep issues or use substances to cope. In severe cases, burnout can also increase the risk of heart problems.

Possible impacts of burnout include:

• Poor general health: Burnout can impact overall physical health, potentially leading to weakened immune system function, increased susceptibility to illness, and higher rates of chronic health problems.
• Sleep problems: Burnout can disrupt sleep patterns, leading to difficulties falling asleep, staying asleep, or experiencing restful sleep.
• Heart disease: Prolonged stress and burnout can contribute to an increased risk of heart disease, high blood pressure, and heart attacks.
• Substance or alcohol use problems: Some individuals may turn to substance abuse or increased alcohol consumption as a coping mechanism for dealing with burnout, which can lead to addictive behaviors and further deterioration of physical and mental health.
• Family or marital issues: Burnout can strain relationships, contributing to increased conflict, communication breakdowns, and a lack of emotional availability, potentially resulting in marital or family problems.
• Poor vocational outlook: Burnout can impact job satisfaction and motivation, possibly decreasing productivity, job performance, and professional growth potential.
• Isolation/lack of social life: Burnout often reduces the capacity to engage in social activities and maintain social connections. Feelings of fatigue, disinterest, and withdrawal can increase isolation.

Am I Burnt Out?

You may struggle with burnout if you experience a decreased ability to function at work, chronic fatigue, and new or worsening mental health symptoms. Recognizing these signs can help you implement healthy changes to combat stress and overwhelm. Sometimes, you may need to switch jobs or request accommodations at work. These steps can be scary, but your mental and physical health should come first.

Below are questions to ask yourself if you notice signs of burnout:

• Have I missed an increasing number of work days over the past few months?
• Am I arguing with my colleagues and/or supervisor more lately?
• Have I had to “make up” for my lack of engagement by increasing workloads outside regular hours?
• Have I been engaging in escape fantasies and maladaptive daydreaming while at work?
• Have I noticed symptoms of depression or symptoms of anxiety that impair my work performance?
• Has my physical health been declining?
• Have I stopped caring about my work performance?

How Is Burnout Diagnosed?

Burnout is typically diagnosed based on a combination of reported symptoms and their impact on daily life and functioning. Healthcare providers will typically evaluate someone for burnout if they exhibit energy depletion or exhaustion, increased mental distance from or cynicism about their job, or reduced professional effectiveness.¹ The symptoms must also be directly related to work, not other life stressors.

A healthcare provider will ask the patient about their work responsibilities, how long symptoms have been present, and how burnout symptoms affect them physically and mentally. This evaluation helps determine if signs of burnout are present and if treatment is needed to help manage the condition. While a specific test for burnout does not exist, professionals can use standardized scales and questionnaires to help assess levels of burnout.²

How to Deal With Burnout

Learning to deal with burnout can be daunting, as you cannot control every stressor in life. However, focusing on what you can change may help reduce overwhelm and promote well-being. Setting boundaries at work that support optimism and self-care is also crucial.

Below are tips for coping with and preventing burnout:

• Practice mindfulness: Mindfulness means being present in the moment and non-judgmentally acknowledging thoughts and feelings. This practice helps increase self-awareness and reduce the stress associated with burnout.
• Use your vacation time: Taking time off work is important to recharge and prevent burnout. Ensure to take advantage of your vacation days.
• Cultivate a positive work environment: Building positive relationships with colleagues and creating a supportive work environment can help prevent burnout by reducing stress and increasing job satisfaction.
• Set boundaries: Overcommitting yourself can be easy, especially at work. Set boundaries for yourself to protect your time and well-being. For example, avoid checking emails after work or only say yes to favors you can realistically handle.
• Prioritize self-care: Self-care looks different for everyone. However, making an effort to prioritize your physical and mental health through adequate nutrition, exercise, and relaxation can help support overall well-being and prevent burnout.
• Engage in hobbies and non-work-related activities: Pursuing creative or non-work-related activities can help reduce stress and promote overall well-being. You can also build an identity outside work to support personal growth and development.
• Seek social support: Talking to friends, family members, or colleagues can help reduce feelings of isolation and promote a positive work-life balance.
• Practice time management: Efficiently managing time can help reduce stress and increase productivity. Prioritize important tasks and avoid wasting time on less important activities.
• Learn to say no: Setting appropriate boundaries and learning to say no when necessary can help reduce feelings of burnout associated with overcommitment
• Seek professional help if necessary: If your symptoms of burnout continue to impact your daily life and functioning, seek professional help through therapy or counseling to address underlying issues.

When to Get Professional Help for Burnout

Consider seeking professional support if you constantly ask yourself, “Am I experiencing burnout?” Some people can address burnout alone or with the support of friends, colleagues, and loved ones. However, starting therapy is beneficial, no matter where you are in your healing journey. You can find the right therapist on an online therapist directory or ask your primary care provider for a referral.

Below are signs to consider seeking support for burnout:

• Frequent absenteeism
• Increased depression
• Suicidal thoughts
• Loss of interest in life
• Chronic fatigue
• Relationship conflicts due to work-related stress
• New or exacerbated symptoms of anxiety
• Frequent substance use