Signs of Burnout

By Tracy Brown, MA, LMFT

Burnout is a type of exhaustion in which a person feels like they are constantly tired and overwhelmed to the point that they are unable to perform at their potential. When a person reaches burnout, they have exceeded their physical and mental limitations. Burnout can happen to anyone who finds themselves constantly on the go, working around the clock, managing multiple deadlines, and ignoring the signs of stress, exhaustion, and excessive mental/physical overload. Burnout develops over time. It is the result of experiencing a great deal of mental, emotional and physical fatigue and stress over an extended period without taking healthy breaks. Unlike depression, burnout can be treated by increasing rest, improving self-care and taking time off. However, if burnout is not addressed it can lead to depression. According to Dr. Jabeen Begum, there are four types of burnout: 

Overload Burnout is when you work harder than you should and become frantic in your pursuit of success, often sacrificing your health and personal life to full successful.  

Neglect burnout occurs when you feel helpless or if things aren’t going well, you may believe you’re incompetent and unable to keep up with your responsibilities.   

Under-challenged burnout happens when you feel underappreciated and bored. If you feel under-challenged, you may distance yourself, become cynical, and avoid responsibilities. 

Habitual burnout is the most serious phase of burnout. It’s when your physical and mental fatigue is chronic. You feel sad and your behavior changes. Sometimes you become depressed and may have suicidal thoughts. It’s crucial to seek professional help at this stage. 

Because burnout builds over time, treating it takes time, consistency and variation in treatment. It is most commonly caused by stress at work or in other parts of your life, making it difficult to manage your job and other responsibilities. Once you’ve identified your burnout signs, here are some ways to tackle your stress and improve how you feel: 

• Talk to your manager/supervisor: If you are in an environment where this is possible, try to explain how you’re feeling and discuss a more manageable workload. Communication is important for creating a healthy work environment. 

• Prioritize getting enough sleep: Sleep is vital for good physical and mental health. If you aren’t getting enough sleep because of work-related anxiety or stress, it’s likely to lead to burnout.  

• Try a relaxing activity: Yoga, meditation, massages, stretching, or tai chi can be great ways to release stress. Since you can hold onto stress in your body, practicing these activities can help you release the tension. 

• Be mindful: This gets you to focus on yourself internally and be aware of how you’re feeling in the moment. Mindfulness can help you identify when you’re feeling overwhelmed and let you take stock of your emotional well-being. It can also help you manage the challenges of life and work. 

• Use your support system: The support of trusted coworkers, friends, and family is important. Their support can help you deal with the stressors of your work and life. Going to therapy is also a great way to discuss your feelings and get support. 

• Set some boundaries: Learning to set limits concerning what you are capable of doing, communicating your expectations, negotiating with others, delegating responsibility, or simply say “No” are great ways to reduce stress and avoid burnout.