Signs of Burnout

While experiencing occasional stress at the workplace is often manageable, exposure to chronic unmitigated stress can lead to debilitating physical and mental health consequences. To avoid these outcomes, it is essential to understand what leads to burnout, which common symptoms you should look out for, and how to reduce your vulnerability to burnout.

An individual is more susceptible to burnout they:

• receive minimal to no support from management

• lack of control over work processes or scheduling

• face consistent bottlenecking while trying to complete tasks

• are unclear of their role expecations

• are involved in dysfunctional social dynamics (bullying, micromanaging, gossip)

• experience their work as monotonous or chaotic.

Some personality traits contribute to burnout: perfectionism, pessimism, control-seeking, and high achieving. Those working in helping professions are particularly vulnerable to burnout.

Symptoms can manifest psychologically, physically, and behaviorally.

Psychological Symptoms

• Reduced productivity

• Anxiety

• Difficulty Concentrating

• Cynicism

• Irritability

• Low mood

• Sense of helplessness

• Feeling detached

Physical Symptoms

• Gastrointestinal issues

• Increased vulnerability to flu or colds

• Muscle tension

• Difficulty sleeping

• Headaches

• Exhaustion

• Elevated blood pressure

Behavioral Signs

• Loss of motivation

• Withdrawing from responsibilities

• Isolating from others

• Absenteeism

• Procrastination

• Using alcohol, food, or other substances to cope

• Not eating

Here are 9 tips for preventing burnout:

• Maintain a foundation of good health: engage in good sleep hygiene, exercise regularly, and subscribe to a healthy diet. While this may sound like common sense, common sense does not equate to common practice. Many of us struggle to put knowledge into practice.

• Seek social support from friends and family before your stress becomes unmanageable.

• Engage in hobbies that improve your mood: gardening, hiking, sports, etc.

• Set necessary boundaries around your limited time and energy resources.

• Don’t bring your work home. Everyone needs an emotional and mental break from work stressors.

• Unplug from technology to reduce mental or emotional stimulation.

• Prioritize rest. (This may be extra challenging for workaholic flight types.)

• When possible, make plans to swiftly transition out of workplaces that feel chronically stressful or hostile.

• Ask a mental health professional for help.

Schedule a free 15-minute phone consultation with Elese - Walnut Creek Therapist.