6 Signs Of Burnout From Work And How You Can Prevent Them

Jobstreet content team – updated on 24 October, 2022

Work is a significant aspect of life. It allows you to make a living, afford the things you want and need, and even introduces you to lifelong friends. In a way, your career also validates your education and experience, providing you with a great sense of accomplishment. The right job could even heighten your sense of purpose.

Saying that you spend most of your time on your job is not an understatement. Nothing is wrong with toiling hard – consider it a part of adulting. However, work doesn't have to take over your entire being. Burnout is a genuine concern that could spill over to other parts of your life.

Are you feeling stress, physical fatigue, or a combination of both? Stop burnout at work by spotting the signs.

What Is Burnout?

First, let's define what burnout is. The term may be familiar, but you may be uncertain if you've gone through it or are about to experience it. Recognising the signs of burnout at work won't just benefit you. It can also help your friends, family, and colleagues. You can save each other from going through the rabbit hole of weariness.

Burnout is a specific type of chronic work-related stress. A few key signs include being constantly in low spirits and feeling exhausted, pessimistic, and inadequate in what you do for a living. You also believe you can't handle stress triggers within and outside the workplace.

It typically affects employees who are most engaged and productive at work or those performing well. According to the Harvard Business Review, the more passionate workers are the most prone to burnout. After constantly moving at 110 per cent, the stress suddenly becomes too much to bear.

How Is Burnout Different From Exhaustion?

Now, it may get confusing to differentiate exhaustion from burnout since tiredness is one of the common signs of burnout.

Have you ever experienced some days when you feel pushed to your physical limits and knocked out by a busy week of deliverables? Yes, you're tired, but despite the exhaustion, you still brim with a sense of drive to power through the tasks and come up with an outstanding result. It's nothing a short respite can't fix.

Burnout is different because you've run out of energy not only for the physical aspects of work but also to fuel your drive to thrive. You go through the motions of work as if on autopilot. You've lost your purpose and work only to get things done.

The latter exhibits a red flag of burnout, and you should take them seriously. Booking a holiday may help. It allows you to take a breather and “reboot,” helping you get back into the swing of things again. However, there could be factors beyond your control, such as the type and amount of your professional responsibilities. For this, you should approach your line manager. After all, you could rest, but if you come back to the same non-conducive work circumstances, you're just trapping yourself into a cycle.

What Are the Symptoms to Look For?

If you recognise these signs, you may be at risk or are already experiencing work burnout.

Burnout symptoms encompass physical, emotional, and mental aspects of your health. Apart from feeling physically drained and shiftless, you don't feel particularly inspired. You could also be cynical and emotionally weary. All of these could translate to declining work output.

Ask yourself the following questions to determine if you’re suffering from burnout. Answering “yes” to any of them means you should do something, such as asking for help or even searching for better opportunities.

Do you dread going to work?
Are you extra cranky dealing with peers or clients?
Do you feel like your work accomplishments aren’t good enough?
Is it harder to focus at work?
Has your quality of sleep changed in any way?
Have you been experiencing any strange physical symptoms like migraines or bowel issues?

What Are the Possible Causes And Consequences of Burnout?

Several factors could contribute to your lack of interest and energy.

1. You could be overworked.

Even the best planner will be overwhelmed if the amount of work they do doesn't equate to capacity. You should not have to perform the work of three employees and be expected to run full steam ahead all day, every day.

Having too much on your plate isn't limited to office work alone. You could be feeling pressure for personal reasons, too.

2. You don't feel in control.

Do you have a micromanager? Feeling like you've lost the power to take charge of your career or even just your day-to-day responsibilities can make you feel resigned to wherever external forces lead you. Independence and autonomy are empowering to any employee.

3. You don't have social support.

How's your work environment? Do you have an inspiring boss and supportive colleagues? Is your team's morale down? Harvard Business Review reveals that burnout can be contagious, so it's crucial to clamp down on why the office mood is low.

4. The office feels toxic.

Is your team rife with discord and conflict? Do you feel intimidated by your boss and colleagues? Do you think your superiors are not treating you fairly? This feeling of anxiety and frustration can eventually lead to burnout.

Going through any of these challenges can result in any of the physical, emotional, and mental symptoms mentioned in the previous section. Specifically, burnout can lead to conditions such as heart disease, hypertension, diabetes, insomnia, or even alcohol or substance abuse.

How Can You Avoid And Reduce Burnout At Work?

Avoiding burnout is easier said than done, especially if you belong to a fast-paced, high-pressure industry. Still, there are ways you can prevent it or at the very least keep it to manageable levels so that it’s not negatively impacting your well-being and happiness.

1. Find an outlet.

You may become so entrenched in your work that it starts to creep into your personal space. You may respond to emails beyond office hours or prepare reports when you've clocked out for the day. You may want to look for a hobby or passion project unrelated to work so you have something to look forward to when out of the office. That way, you feel refreshed or energised to jump right back in come Monday.

2. Take a mental health day.

More and more companies and employees are realising the importance of promoting mental health, which is why you might want to go on a mental health day just to reset. On this day, unplug from work to focus on yourself. Forget work commitments or deliverables.

You can plan for a mental health day when you feel work is becoming excessively stressful. Schedule and prepare ahead, turn over deadlines to colleagues, and post an out-of-office e-mail. Make sure your absence doesn’t impact business continuity at the office. You'll be more stressed if you keep thinking you left things hanging in the office.

During your mental health day, you can catch up on sleep, watch your favourite Netflix series, get a massage, read a book, or immerse yourself in nature. Do whatever helps you relax and de-stress.

3. Open up to your manager.

If you feel overwhelmed with work, you must communicate with your boss. It may be a matter of reevaluating your workload, giving you tasks that you enjoy the most, or adjusting your work hours. You may also share if you feel the expectations of you atwork aren’t clear enough so that your manager can shed light on any ambiguities.

4. Exercise and try stress management techniques.

Working out has superb benefits for your body and stress levels. It keeps you strong and fit, increases energy levels, and releases endorphins, serotonin, and dopamine – feel-good substances that improve mood and heighten happiness. You can also try stress management techniques such as meditating or journaling to keep track of your stress triggers.

How Can Your Boss Help Combat Burnout?

Burnout is as much a challenge for employers as it is for employees, which is why your boss should treat it as a grave issue. After all, your manager must ensure their team remains engaged at work. A quick solution is to talk to your superior about keeping your workload manageable, being clear on expectations, and suggesting rewards or recognition for achievements. If you feel that you can't approach your boss with these concerns, state them plainly during catch-ups or evaluations.

Transparency, open communication, and your manager's support put you in a better place to deal with overwork and stress and safeguard your well-being. If you've tried these tips but still suffer from the signs of burnout, you might need to#SEEKBetterand look for other, more fulfilling job opportunities.

If you think your concerns can’t be fixed with a simple conversation or a break, find more opportunities via JobStreet. Download the app Google Play or the App Store to find a job that suits your skills. Don’t forget to update your profile to get the best matches.

More from this category: Workplace wellbeing