Symptoms of Burnout and What to Do If You're Already There

Burnout can suck your energy dry, leaving you running on empty and desperate for something to give. It can manifest in a number of ways, from sleep difficulties to physical illness. This is why it’s important to not let it get the best of you. Know the signs of burnout and what to do about it.

Burnout can manifest as insomnia, cynicism, decreased work performance, physical illness and substance abuse. Combat its effects by addressing insomnia, practicing gratitude, doing what you can to recharge and face your stressors. Yoga and meditation may also help. If work is a continuous source of stress and self-care doesn’t help, it might be time to shift responsibilities or pursue a new direction. Let's look at the symptoms and what can be done.

Insomnia

Does sleep elude? Do you spend half the night worrying about what’s waiting on your desk for tomorrow? Insomnia can be a huge red flag that you’re suffering from burnout.

People need rest to feel themselves, turning insomnia into a catch-22: Burnout makes sleeping difficult, but the lack of sleep further contributes to the effects of burnout.

There are a number of things you can do to try to get a good night’s rest. First and foremost make sure you're getting exercise. A body that never gets exercise is a body that will struggle to sleep. You might also try melatonin supplements, sleep meditations or better sleep hygiene strategies to get sleep back on track.

Cynicism

Heavy workloads, job insecurity and low rewards can have serious effects on a person’s attitude. Burnout caused by these influences often manifests as cynicism and emotional exhaustion.

Forbes suggests combating cynicism with gratitude. Make a list of what you love about your job and remind yourself what inspired you to pursue it in the first place. A focus on the good rather than the bad may help shift perspective.

Reduced Work Performance

When it affects your work performance, burnout is knocking. Talk to a boss or coworkers about shifting the workload or bumping up vacation time before it gets bad to help stave off the worst of it. We’re no good to anyone if we can’t get in the right headspace, it often helps to shift gears and recharge.

Physical Illness

Burnout isn’t an issue to ignore or push through and hope for the best. Left unaddressed, it can increase the chances of developing severe illnesses, including heart disease, type 2 diabetes, chronic pain, depression and infections. If you’re always sick and don’t know why, it could be burnout.

Substance Abuse

Some people may turn to drugs or alcohol to cope with burnout-related stress or insomnia. Self-medicating might seem to help relieve burnout at first, but it can quickly compound the problem. Recovery requires facing underlying issues, which includes dealing with work stressors and other causes of burnout.

Coping Strategies

Burnout may feel like an impassable roadblock, but there are ways to cope. Taking time to recover during evenings and weekends is important. Self-care, counseling and journaling may help put stressors and other issues in perspective. Some people also find yoga or mindfulness meditation helpful. These practices can help to calm the mind and body, reducing overall stress and decreasing the effects of burnout.

But sometimes even the best self-care regimen isn’t enough. We all deserve to feel fulfilled and happy in what we do. If the work environment is too stressful or not rewarding enough, it might be time to move on.

Burnout is a serious condition that can affect more than work quality, so be aware of the signs. Keep it at bay by listening to your body, practicing self-care and knowing when it’s time to shift gears. Taking action now could help to prevent health effects and other serious repercussions from striking later.

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