How to Recognize Signs of Burnout in the Workplace

October 7, 2024
by Nancy Ryan, LMFT in Roseville, California

Despite more people becoming aware of it, burnout in the workplace is still incredibly common. This is due in part to people losing connection with themselves—disengaging from their emotions and “inner wisdom,” because quite frankly, who has the time? Burnout can manifest in many ways, and the key is to catch it before any major health issues occur.

Here are some ways to recognize signs of burnout in the workplace:

The emotional “weight” of the workday feels incredibly heavy
There’s a ton of resistance even to the smallest of tasks
No matter how much sleep you get, you’re always exhausted
You feel disengaged from life and yourself
You’re tense and stressed and don’t have the time nor energy for self-care
You may start getting heart palpitations and or panic attacks
You may feel unmotivated, listless, just going through the motions.

What is Burnout:

Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It often creeps up on people in high-stress environments who don’t slow down or people who deal with caretaking others like healthcare workers, caregivers, and working parents who often “forget” that they need to care for themselves as well.

Burnout affects your well-being and quality of life, but also strains relationships because there is often nothing left to give.

Burnout can feel like depression, but it is often tied directly to chronic workplace stress or any emotionally draining environment. Common emotional symptoms include feeling drained, irritable, hopeless, and unable to cope emotionally.

If you’re experiencing burnout. you can often become negative and start to detach yourself emotionally from your work or relationships. You may struggle to concentrate and feel as though your efforts are pointless, no matter how hard you work. Physical signs can include headaches and sleep disturbances.

How to Overcome Burnout:

Recognize that it is happening and don’t put off doing something about it, even if you think the situation can’t be changed.

Prioritize your self-care: Rest, sleep, exercise, and a healthy diet are foundational for recovery. Sleep is the hub of mental health, try to get 7-8 hours a night. If you don’t have time for 30 minutes of exercise, choose a 10-minute walk to get started.

Reevaluate your commitments. Reduce your workload where possible, set boundaries, and allow yourself to say “no” when needed. Get support if you need help doing this.

Engage in activities that replenish energy: Do things that bring joy and fulfillment. Enjoy hobbies, spend time in nature, and practice mindfulness, or meditation. These activities help you reconnect with yourself and recharge emotionally. The key is to not talk yourself out of it because you think you don’t have time or energy

Ask for help so you can take a break or a vacation to help reset your mind

How to Prevent Burnout:

Set boundaries and become aware of your limits. One can’t do everything and it’s important to set clear boundaries between work and leisure.

Pace yourself and manage time effectively: Don’t overload your schedule with too many tasks. Prioritize wha’s most important, and break large tasks into smaller, manageable steps. Write things down to get them out of swirling in your head.

Foster a supportive work environment by encouraging open communication and support. If that can’t happen, consider that you may need to switch environments.

Evaluate your emotional, mental, and physical health regularly. By reflecting on your workload, commitments, and personal stress levels you can help adjust before burnout takes hold.

Maintain meaningful relationships outside of work. Social relationships serve as a valuable source of emotional support and help buffer the stress that contributes to burnout.

Even though it can feel hard to make the time to address your burnout, it is important to do so before you crash or other health problems come along.

Nancy Ryan, LMFT & CEO of Relationship Therapy Center

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org.