Signs of burnout and how to prevent It

Imagine a car, running on empty, drained of fuel, jittering on with no juice left. That’s how burnout feels. Devoid of energy, the state has similarities to depression, with feelings of hopelessness, helplessness, and isolation to name but a few.

There’s a link between stress and burnout. And while chronic, long-term stress can induce this frazzled state—there’s a juxtaposition between the two. Stress has frantic energy to it where you are trying to spin too many plates at once. It brings high pressure with it but also drives you to get things done. However, with burnout, we have no energy left to give. Our mental, emotional, and psychological resources are all dried up.

At its worst, burnout can leave us out of action for weeks, needing time to rest, recuperate and recover. And one of the trickiest parts about it? Burnout tends to hit us like a brick wall. Suddenly, we’re exhausted and unable to go on for any longer. That’s why we need to try and stay attuned to our mental and emotional states and remain aware of when we’re treading in choppy waters. This handy guide will help you to do just that.

What is burnout?

Burnout is characterised by a state of mental, physical and emotional exhaustion. But these signs aren’t always easy to spot. Especially if you’ve been under stress for some time. Burnout happens when you’ve been under stress or pressure for a prolonged period.

Signs of burnout are becoming more common. The MHFA found that 63% of UK employees are showing symptoms such as exhaustion and disengagement. This is up from 51% two years ago, hence why burnout at work needs addressing more than ever before.

Being stressed vs being burnt out

Being overworked isn’t an ideal situation to be in, but sadly, it’s quite common. In a workplace, pressures can arise during tough deadlines or when members of your team are absent or leave the organisation. This leaves remaining staff to pick up the pieces until work can be evenly distributed. In turn, this can cause stress among the workplace in yourself and others.

When you are in a state of prolonged stress, and things simply aren’t improving, this stressful state is what can eventually lead to burnout.

Stress symptoms

• Over-engaged

• Reactiveness

• ‘Running on anxiety’

• Lack of energy

• Easier to bounce back from

• Short-term

Burnout symptoms

• Disengaged

Passiveness

• ‘Running on fumes’

• Lack of energy and hope

• Harder to spot and bounce back from

• Long-term

The stages of burnout – how does burnout work?

Burnout doesn’t just appear. It’s a state that builds overtime due to prolonged stress that can sneakily builds over time. Before we know it, we may be burnt out and wondering why our usual coping mechanisms to mitigate a stressful state simply aren’t working.

To help you figure out if you’re burning out or are observing the signs in someone else. Here are the stages of burnout to be aware of:

1. Honeymoon phase Just like a relationship, a honeymoon phase comes with energy and optimism. Perhaps you’ve started a new job or project, and you may find yourself overcommitting by doing extra work.

2. Onset of stress As the first phase slows down, you may find yourself at a state of work that feels unsustainable. You may start to lose focus, slow down at work and cannot ‘switch off’.

3. Chronic stress At this stage, stress may feel chronic. It will negatively impact your work, and you may find yourself withdrawing from your colleagues, friends and family. You may even find yourself ‘taking work home’ and not being able to stop thinking about your worries

4. Burnout The burnout stage is when this chronic stress becomes all you can think about. You may experience low self-esteem and even start to exhibit physical symptoms such as sweating and stomach aches because of anxiety and stress

5. Habitual burnout This is a state where burnout feels like the norm, especially if it’s left untreated. You may feel a constant state of fatigue, see your work suffer greatly and others may notice you ‘aren’t yourself’.

Spotting the signs of burnout early

The symptoms can creep up on you when you least expect them. But when we recognise early signs, they’re easier to address. So, keep an eye out for the signs below in you and others that you know:

• Feelings of emptiness

• Trouble sleeping or fatigue

• Becoming irritated easily

• Changes in appetite

• Difficulty concentrating

• Sense of failure and self-doubt

• Loss of motivation

• Isolating from others

• Headaches

What causes burnout?

Stress affects everyone differently. There’s no one cause. But generally, external events tend to trigger burnout. When this stress becomes unmanageable over a period time, it leads to burnout. Some potential causes of burnout include:

• Increased job demands

• Working in a high-pressure environment

• Neglecting own needs (sleep, healthy diet, hydration and relaxation)

• Taking on too many responsibilities

• Being in emotionally demanding situations

• Having unclear goals and expectations from a business and sometimes even yourself

• Poor work-life balance

• Working in a toxic team and/or organisation

• Job insecurity

Burnout in the workplace – what does this look like?

There are times where work can feel particularly demanding. When overwhelm and overworking becomes the norm in an organisation, this can become part of the company culture.

Here are just some causes of burnout in the workplace:

• Being micromanaged

• Feeling unchallenged or ‘pushed’ in your role

• Having little downtime in your working day

• Working with colleagues that are ‘hard to work with’

• Receiving no praise or recognition for your work

• Having little to no control over your work

• Being expected to be ‘always on’ – even after hours

Am I burnt out?

If the warning signs and situations are ones you’re personally experiencing, then there’s a chance you may be experiencing burnout. It’s easy to dismiss burnout as just a stressful period of time. You may even try to shrug it off by saying things like ‘everyone is stressed’ or ‘this will pass’. However, if you feel things simply aren’t improving to a point that they’re unmanageable, then it’s important to seek professional advice from your doctor and/or counsellor.

Tips to help prevent burnout

The best way to beat burnout is by prevention. Once you’re burnt out, it can be hard to make a comeback, but the self-care methods below should help you combat burnout before it takes over.

Seeking help

Asking for help can be a challenge, but sometimes it’s necessary. Don’t put too much pressure on yourself and add to the stress. Try to resolve the situation by speaking to others. If it’s your job role that’s causing you stress, speak to your manager and see if there are any adjustments you can make. If it’s your home dynamic, try to open up and communicate how you’ve been feeling. Getting this off your chest can ease some tension.

Set boundaries

You can only give to others when you take care of yourself first. Remember—everyone has limits. Set boundaries for yourself, your work and your relationships. Try not to take on too much and know that it is ok to say no. Ensure you have enough free time to do things for yourself, even if it’s just 15 minutes each day—it makes all the difference. Finding balance in life is hard. But with a little conscious effort, we can continue to work towards it.

Creativity

Research shows that creative arts interventions can lead to a significant reduction in stress. These activities include art, music, dance, and drama. So, try squeezing in a spot of creativity where you can. It could be doodling for ten minutes, trying a new recipe, dancing in the shower or listening to your favourite song. These snippets of creativity will help reduce your stress levels.

Mindfulness

Mindfulness involves bringing your attention to the present moment. This can help you challenge the negative thinking that comes from chronic stress. When our attention is focused on the present, it takes away future worries. We can reframe our perspective and relax into what is happening now. It helps us to find more joy and gratitude even amid challenges.

Any activity can be turned into a mindful activity. Mindful tea is one of the ways we can turn a daily activity into a mindful moment. What’s mindful tea? Its just the process of slowing down and focusing on each step it takes to make your tea, from picking up the cup to smelling the aroma it creates. Check out the help links for more on Mindful tea.

Normalise taking time to unplug

We live in a fast-paced world. Technology connects us, but it also creates a constant stream of communication that’s difficult to keep up with. Levels of workplace stress and mental health problems are also rising, with one in four people in the UK experiencing poor mental health each year.

It’s time that we normalised taking time to unplug. Putting a pause on the fast pace and tending to our wellbeing. This way, we can build up burnout resilience and protect our physical and mental health in the process. Sometimes all it takes is a few days rest.

How an Employee Assistance Programme can help with signs of burnout

If you’re experiencing the signs of burnout, or you’re in the thick of it, it may be time for professional intervention. At HA | Wisdom Wellbeing, we not only provide excellent support with one of our 2,000+ counsellors, but we also provide day one intervention for those off sick from anxiety and stress. We believe that help should be available around the clock, which is why our services are available 24/7, 365 days a year. If and when you decide to return to work, one of our Occupational Health team members will work with you to ensure you can safely return to work and have the support you need to reduce further time away from your organisation.

Related article: How does an EAP work

Conclusion

Burnout is a serious issue that can affect your physical and mental wellbeing. Not only can it make your work suffer, but it can become difficult to deal with on your own the longer you’re in a state of burnout. By seeking intervention early and prioritising self-care, you can take steps to set boundaries, look after your mental health and slowly reduce the feelings of chronic stress and burnout.