“Burnout” has become a buzzword in workplace culture, with employers worrying about how this mental health phenomenon might impact their employees’ productivity. The common (correct) understanding is that burnout is a grouping of distressing psychological symptoms that reduces employee performance and may cause other life disruptions. However, no employee wants to be perceived as not contributing to the team, and many people take pride in their work. If you’re an employee who feels exhausted but pushes through anyway, you might be missing some of the signs of burnout. Becoming aware of the signs of burnout might help you get the rest you truly need.
Below, we’ll get into the signs you’re probably missing. Then, we’ll provide you with tangible advice on how to rest. Since people have different abilities to take extended breaks from work, we’ll suggest several options to help you find one that fits your situation!
Signs of Burnout You Might Be Ignoring
1. Feeling Constantly Exhausted
Constant work stress drains your resources and can leave you feeling mentally, emotionally, and even physically exhausted. You may notice that your brain feels foggy, your limbs seem heavier than usual, or it takes you longer to complete work. Like many people who experience burnout, you might feel like you have to drag yourself through the day just to make it by.
However, these symptoms are also characteristic of not getting enough sleep. Here’s how to tell the difference: people with burnout often try to rest, and may even rest to what others would consider an excessive level, but they don’t feel like it’s enough. If you’re sleeping 7-8 hours a night and scheduling in time for yourself and still feel tired, you might be dealing with burnout.
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2. Experiencing a Lack of Motivation
When you first started out your career or job, you likely felt excitement over all the possibilities it might bring you and an eagerness to impress. You may have enjoyed certain aspects of it, such as providing a service, connecting with coworkers and customers, or receiving recognition for your work. Once you start to enter a state of burnout, however, your motivation may start to dissipate or disappear altogether.
Many people miss this sign of burnout because they assume that everyone eventually falls out of love with work, and it becomes simply a job they do to get by. While it’s unrealistic to believe that any job will stay exciting and non-mundane all the time, a persistent lack of motivation to do your work and do it well might point to burnout. In addition, the lack of motivation usually spills over to non-work situations, too. You might find yourself less likely to attend hobby classes or groups you signed up for, and you may realize that you have less motivation to do things like cook dinner or spend time with your partner or children.
Related: Signs of Emotional Exhaustion (And How to Actually Recover)
3. Feeling Emotionally Numb
Do you ever feel like things don’t have the same emotional impact that they used to? One of the signs of burnout that people often overlook involves not feeling emotional reactions as deeply as you did before. This may take many forms, from just moving on from a scathing conversation with a difficult customer to not feeling like you can connect with loved ones when they’re going through a hard time.
People who feel emotionally numb may also feel like they’ve lost all care for their work, both in and out of the office. Even the best parts of their jobs might start to feel dull and frustrating. They may also find it harder to maintain their friendships and romantic lives.
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4. Struggling to Focus
One of the signs of burnout you might miss is related to your ability to focus. While focus issues can definitely be attributed to other causes, such as ADHD, a sudden reduction in the ability of focus may point to something deeper. As work overwhelms you more and more, you may find it harder to pay attention to things that used to come more easily.
If you’re wondering whether your distractibility issues relate to burnout or another diagnosis, pay attention to what happens when you rest for a long period of time. Should your attention return, you may be experiencing burnout. If it doesn’t return, you may want to consult a psychiatrist to see if you qualify for another diagnosis.
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How to Recover from the Signs of Burnout
Once you know that you have signs of burnout, you’ll want to know how to recover from it. In an ideal world, recovering from burnout would involve taking an extended break from work and reconnecting with the things that revive you: your friends, family, hobbies, etc. If you have the ability to do this, consider taking a vacation that’s a couple of weeks long. Go on a trip or take a staycation and focus on your favorite activities.
However, this kind of break isn’t possible for everyone. If you don’t have the ability to take an extended break, try to schedule short breaks into your day where your only job is to do the things you like. Ask your partner to watch the kids, set a recurring calendar schedule that’s just for you, and pay attention to the things you know revive you. You may also want to meet with friends you haven’t seen in a long time, talk about anything but work, and feel the stress melt away.
Many people who suffer from burnout find it helpful to talk to a mental health professional on Talkiatry. These experts provide tangible insight and strategies for managing the signs of burnout while balancing all your non-negotiable responsibilities. Talkiatry’s psychiatrists may provide you with medications that help you feel less stressed overall.
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Helping Yourself Through the Signs of Burnout
Experiencing the signs of burnout can be distressing, whether you initially recognize them as burnout or not. First, remind yourself that you’re not alone and that most people will go through burnout at some point in their lives. Next, give yourself permission to step back in whatever small or large ways you can.
If you have signs of burnout but aren’t really sure what self-care you need, focus on the main things first: good nutrition, adequate sleep, and getting enough exercise. Then, try one of these self-care activities. You may need to try a few to see which ones best target your signs of burnout. After you find a few that work, practice them daily for the best results!
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