In today's fast-paced world, it's easy to find ourselves caught up in the never-ending cycle of work, responsibilities, and the pressure to keep up. The constant juggling act can take a toll on our mental and physical well-being, leading to burnout. According to the American Psychological Association, job burnout is "extended period of time where someone experiences exhaustion and a lack of interest in things, resulting in a decline in their job performance." It is a state of chronic stress that leads to physical and emotional exhaustion and negative feelings such as ineffectiveness, lack of accomplishment and cynicism. Left unchecked, burnout can cause many problems in your personal and professional life. While your job performance suffers, burnout can manifest even as physical ailments. In order to catch burnout and combat it early, it is important to know what to look for. Here are various signs indicating you may be mentally and physically exhausted.
Signs that You Are Mentally Exhausted
1. Cognitive limitations: Burnout can significantly impact your ability to concentrate and pay attention; chronic stress may also affect it. When you're stressed, attention shifts to the source of stress, which is perceived as a threat to normal functioning. In the short term, this helps to deal with the problem, but with chronic stress, it’s hard to concentrate on other things, affecting your attention span. You may experience brain fog, forgetfulness, and difficulty making decisions.
2. Frustration, Cynicism and Other Negative Emotions: You may start to notice that you feel more pessimistic than you used to and that even the tiny things start frustrating you much more than they used to. While everybody experiences negative emotions sometimes, when the frequency of these starts to become unusually high, they could be a sign of burnout.
3. Judgmental Thoughts: Your negative feelings can often manifest into judgmental thoughts about your workplace. You may find yourself starting to complain about your job, the upper management and even your colleagues, and persistently having these thoughts could be a sign of impending burnout.
4. Generally Decreased Satisfaction: As you start suffering from burnout, you may begin to experience a loss of enjoyment in things you would have previously found enjoyable. Without intervention, this symptom may extend to all areas of your life, thus affecting both your personal and professional life.
Signs of Being Physically Exhausted
1. Insomnia and Sleep Disturbances: The constant worry and racing thoughts associated with burnout can disrupt your sleep patterns, making it difficult to fall asleep or stay asleep throughout the night.
2. Frequent Illness: Chronic stress weakens the immune system, making you more susceptible to infections, colds, and other illnesses. If you fall sick frequently, it may be a sign that your body is physically exhausted.
3. Decreased Appetite or Emotional Eating: Physical exhaustion can manifest through changes in your eating habits. You may experience poor appetite symptoms where there is a loss of appetite or, conversely, find comfort in emotional eating, leading to weight fluctuations.
4. Chronic Fatigue: Feeling tired, even after a full night's sleep, is a common sign of burnout. Mental exhaustion drains your energy, leaving you constantly tired and lacking motivation.
5. Persistent Aches and Pains: Chronic stress can result in muscle tension, headaches, and body aches. If you frequently experience unexplained physical discomfort, it could be a sign that your body is struggling with exhaustion.
Burnout is more than just feeling tired or stressed; it's a state of becoming mentally and physically exhausted caused by severe chronic stress. Overcoming burnout is vital for your well-being, productivity, relationships, career satisfaction, and overall quality of life.
Strategies to overcome burnout
1. Prioritise Self-Care: Make self-care a non-negotiable part of your routine. Set aside time for activities that recharge you mentally and physically, such as exercising, practising mindfulness, engaging in hobbies, or spending time with loved ones.
2. Set Boundaries: Learn to say no and establish clear boundaries in both your personal and professional life. Remember that your well-being should be a priority, and asking for help or delegating tasks is okay.
3. Practice Stress Management Techniques: Incorporate stress-reducing techniques into your daily routine. This can include deep breathing exercises, meditation, yoga, or journaling. Experiment with different strategies to find what works best for you.
4. Take time Off: Take a break from work or other stressors to allow yourself to rest and recharge. Use this time to engage in activities that bring you joy and help you disconnect from your daily responsibilities.
5. Pay attention to your needs: Prioritising your needs is crucial, even in challenging situations. For instance, when you have financial responsibilities or dependents, like bills and children, quitting your job may seem impossible until you find other options. Similarly, if you're the sole caregiver for a sick family member without support, it can be tough to get help. However, focusing on your needs can still make a significant difference. Balancing time with loved ones and alone time is essential for your well-being.
6. Seek Support: Don't hesitate to contact friends, family, or a professional counsellor for support. Sharing your feelings and experiences can provide relief and help you gain new perspectives on managing burnout.
If you are experiencing any signs of burnout, you might be experiencing severe chronic stress. Recognising the signs of burnout is the first step towards addressing and overcoming it. Prioritising self-care, seeking support, and making necessary changes can help you recover from burnout and thrive in all aspects of life. Remember that you don't have to go.
Disclaimer: While most cases of burnout manifest with similar symptoms, there may be other signs that are unique to an individual. If you are constantly stressed and some of the above signs resonate very strongly with you, you may want to consult a mental health expert.
