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5 warning signs of burnout and how to catch them early on
While it’s natural to experience anxiety, stress, or worry, it’s important not to let these emotions build up. Like a fire, if you spot a flame when it’s still small, you’re in a much better position to put it out. If you can spot the early warning signs of burnout, you’re better equipped to deal with them before they grow into a bigger problem. Here are five warning signs of burnout and want you can do to catch them early on.
Many people get stress and burnout confused, but they aren’t the same thing. Burnout is a ‘state of physical and emotional exhaustion over a long period of time’, which can be caused by a build-up of stress. To go back to the fire image, it’s like a flame that keeps being stoked until an area is, well, burnt out. Burnout is usually associated with work, but any long-term stress, like family issues, chronic health issues, or life events, can stoke the flame.
Common symptoms of burnout include:
If you notice these signs, use our tips to let the emotion pass like a visitor, as opposed to becoming stuck and building up.
The connection between stress and sleep is an infamous paradox. Stress can lead to restless nights or, on the flip side, trouble getting out of bed. And just as stress can affect your sleep, a lack of sleep can add to your stress levels too.
Catch it: Every evening, take intentional steps to unwind from work and prioritise a bedtime routine. This will help with stress levels which will, in turn, help you sleep.
Does your mind feel like it’s running on a treadmill with all the things you’re worrying about? If it does, you might be approaching worry burnout, a state of emotional exhaustion where a person feels completely overwhelmed and worn out by worry.
Catch it: It can be helpful to set aside ‘worry time’, so they’re not constantly running through your mind. The NHS has useful self-help tools for this.
It’s common to dread to work some mornings, and there are no denying tasks like making the bed or cleaning the dishes aren’t the most exciting, but if you keep questioning ‘what’s the point’ and procrastinating, it could be a warning sign of burnout.
Catch it: Put the sparkle back into your life where you can. This might be trying a new hobby in the evenings, exploring a new area at the weekend, or setting yourself a mini ‘bucket list’ of fun things to do in your local area.
You may be feeling withdrawn from your life, as though you’re not really in control. This can mean you isolate yourself from others, and social invitations start to sound more like a chore than fun.
Catch it: Instead of automatically saying ‘no’, open up to friends and family about how you’re feeling. If you don’t feel you can, you might want to try a phoneline like Samaritans, Support Line, or C.A.L.M instead.
You’ve got a big to-do list that keeps on growing but just can’t seem to get started. Even when you do start on something, you either lose focus or forget about it.
Catch it: Try to prioritize tasks to avoid becoming overwhelmed. What needs to be done right now? What can wait? And when can you pencil in the non-urgent tasks?
If you’ve noticed the signs and symptoms and are having trouble tackling them alone, remember to be kind to yourself and reach out to a medical professional who can help.
What is burnout?
Many people get stress and burnout confused, but they aren’t the same thing. Burnout is a ‘state of physical and emotional exhaustion over a long period of time’, which can be caused by a build-up of stress. To go back to the fire image, it’s like a flame that keeps being stoked until an area is, well, burnt out. Burnout is usually associated with work, but any long-term stress, like family issues, chronic health issues, or life events, can stoke the flame.
Burnout symptoms
Common symptoms of burnout include:
- Digestive problems
- Frequent illness
- Recurrent headaches
- Sleep disturbance
- Fatigue
- Low mood
- Feeling helpless
- Forgetfulness
- Loss of interest/ pleasure
Five warning signs of burnout (and how to avoid them)
If you notice these signs, use our tips to let the emotion pass like a visitor, as opposed to becoming stuck and building up.
1. You’re having trouble sleeping…or sleeping too much
The connection between stress and sleep is an infamous paradox. Stress can lead to restless nights or, on the flip side, trouble getting out of bed. And just as stress can affect your sleep, a lack of sleep can add to your stress levels too.
Catch it: Every evening, take intentional steps to unwind from work and prioritise a bedtime routine. This will help with stress levels which will, in turn, help you sleep.
2. You can’t stop worrying, which is wearing you out
Does your mind feel like it’s running on a treadmill with all the things you’re worrying about? If it does, you might be approaching worry burnout, a state of emotional exhaustion where a person feels completely overwhelmed and worn out by worry.
Catch it: It can be helpful to set aside ‘worry time’, so they’re not constantly running through your mind. The NHS has useful self-help tools for this.
3. You keep thinking, ‘What’s the point?’ about daily tasks and activities
It’s common to dread to work some mornings, and there are no denying tasks like making the bed or cleaning the dishes aren’t the most exciting, but if you keep questioning ‘what’s the point’ and procrastinating, it could be a warning sign of burnout.
Catch it: Put the sparkle back into your life where you can. This might be trying a new hobby in the evenings, exploring a new area at the weekend, or setting yourself a mini ‘bucket list’ of fun things to do in your local area.
4. You’ve started to say ‘no’ to social events and isolate yourself more often
You may be feeling withdrawn from your life, as though you’re not really in control. This can mean you isolate yourself from others, and social invitations start to sound more like a chore than fun.
Catch it: Instead of automatically saying ‘no’, open up to friends and family about how you’re feeling. If you don’t feel you can, you might want to try a phoneline like Samaritans, Support Line, or C.A.L.M instead.
5. You’re having trouble getting things done
You’ve got a big to-do list that keeps on growing but just can’t seem to get started. Even when you do start on something, you either lose focus or forget about it.
Catch it: Try to prioritize tasks to avoid becoming overwhelmed. What needs to be done right now? What can wait? And when can you pencil in the non-urgent tasks?
If you’ve noticed the signs and symptoms and are having trouble tackling them alone, remember to be kind to yourself and reach out to a medical professional who can help.
