8 Warning Signs of Burnout

This article is the second in a series about the relationship between personal resilience & burnout.

Feeling like you’re running on empty? It might be a sign that burnout is creeping in. In the last article, we talked about the relationship between burnout and resilience and how building the latter helps to combat the former. In this article, we’re diving into the 9 warning signs of burnout and serving up some resilient solutions to keep you energized and on top of your game. We’ve all been there, and trust me, you’re not alone. So, if you’re ready to kick burnout to the curb and reclaim your vitality, let’s dive into these warning signs and unlock the resilient solutions that will have you feeling like a rockstar in no time.

Understanding Burnout

Let’s do a quick recap of what we learned in our first article on the relationship between burnout and resilience. We’ll start with the former.

Burnout is a diagnosable syndrome that is often triggered by excessive workload, lack of control, and a lack of support or recognition. Burnout can have detrimental effects on individuals and organizations. There are several symptoms and warning signs that people who might be prone to having burnout can expect, such as feeling constantly fatigued, lacking energy, and experiencing emotional drain.

Understanding Resilience

Like we explored in the first article in this series, building resilience is a crucial aspect of combating burnout. It involves developing the ability to adapt and bounce forward from stress, adversity, and setbacks. There are a number of resilience-oriented activities that can help mitigate some of the warning signs of burnout, and the goal of this article is to explore some of those strategies in tandem with their warning signs.

9 Warning Signs of Burnout & 9 Resilient Solutions

#1: Physical and Emotional Exhaustion 

Exhaustion, both physical and emotional, are two common symptoms of burnout. When you feel constantly fatigued, lack energy, and experience emotional drain, you might be experiencing an early warning sign of burnout. These can make it difficult to do anything, let alone build resilient systems to help you work and live more sustainably. But by employing some strategies rooted in resilient practices, you could mitigate some of the effects of this burnout symptom.

Establish a routine that includes regular breaks, exercise, and sufficient sleep. Engaging in activities that promote relaxation, such as practicing mindfulness, taking walks in nature, or engaging in hobbies you enjoy, can help replenish your energy levels and combat burnout. Additionally, setting clear boundaries between work and personal life is vital. Designate specific times for rest, leisure, and quality time with loved ones. By prioritizing self-care and establishing boundaries, you can replenish your physical and emotional resources, reduce the risk of burnout, and maintain a sustainable work-life balance.

#2: Decreased Productivity and Engagement

A decline in productivity and engagement can be another symptom of burnout. When experiencing these symptoms, it’s essential to set realistic goals and break tasks into manageable chunks. Overwhelming workloads can hinder your ability to perform effectively and contribute to burnout. 

Prioritize your workload by focusing on high-impact activities and delegating tasks when possible. Breaking larger tasks into smaller, manageable steps can help you regain a sense of control and accomplishment. Additionally, building a strong support network can provide encouragement, guidance, and a sense of camaraderie, ultimately combating burnout and reigniting your motivation. Don’t be afraid to seek meaningful connections with mentors to foster a sense of belonging and purpose. Lastly, regularly reassess your career goals, ensuring they align with your values and interests. By realigning your goals with your passions and values, you can regain a sense of purpose, boost your engagement, and combat burnout effectively.

Check out this article from Forbes on monotasking to get you started on managing your to-do list!

#3: Cognitive Difficulties and Memory Problems

Did you know that burnout can also impact cognitive functions, such as memory, concentration, and decision-making? When experiencing burnout, you may find it challenging to focus, retain information, or make decisions effectively. These cognitive symptoms can be scary, especially if they affect areas where you typically excel. But there are some resilient practices you can employ to try to mitigate some of these risks. 

Prioritizing practices that enhance cognitive function is essential for this symptom. Incorporating mindfulness techniques into your daily routine can improve focus and attention. Take a few moments each day to engage in mindfulness exercises, such as focused breathing or body scans, to quiet the mind and increase cognitive clarity. Taking regular breaks during intense work periods is also crucial to allow your mind to rest and recharge. Engage in activities that challenge your brain, such as solving puzzles, learning new skills, or engaging in creative pursuits. These activities stimulate neural connections, enhance cognitive flexibility, and combat burnout-related cognitive difficulties.

This article from TechRepublic has a list of brain games to get you started!

#4: Chronic Physical Symptoms 

Physical symptoms like headaches, stomach issues, and a weakened immune system are common manifestations of burnout as well. The body’s response to chronic stress can manifest as various physical ailments. Your physical health is nothing to mess around with, especially after some of the lessons learned during the COVID-19 pandemic. To prioritize your health and build resilience, it’s important to adopt a holistic approach. 

Incorporate regular exercise into your routine, as physical activity not only improves physical well-being but also reduces stress levels and releases endorphins. Engage in activities such as walking, jogging, or yoga that align with your interests and abilities. Maintain a balanced and nutritious diet to support your immune system and overall well-being. Ensure you are getting enough sleep to allow your body to recover and rejuvenate. Remember to seek medical support if you experience chronic physical symptoms that persist despite self-care efforts. By taking care of your physical health and addressing physical symptoms promptly, you can build resilience and mitigate the impact of burnout on your overall well-being.

Here’s an article from SciTech Daily on a recent study linking mental fatigue and physical exercise.

#5: Emotional Distress and Irritability

We’ve already covered cognitive and physical effects, so it might not come as a shock that burnout can also cause emotional distress and a decline in emotional stability. This can lead to increased irritability, anxiety, and even depression. When experiencing this side of burnout, the most resilient things you can do are to prioritize emotional regulation and seek support. 

Practice emotional regulation techniques such as journaling, deep reflection, or engaging in creative outlets. Writing down your thoughts and feelings can help you process emotions and gain clarity. Additionally, engaging in activities that bring you joy and provide emotional release, such as listening to music, engaging in art, or practicing mindfulness can provide emotional grounding. When seeking support from colleagues, friends, or professional therapists, it’s important to focus on those who can provide guidance and a listening ear. Connecting with others who have experienced similar challenges can also offer a sense of validation and support. Remember that seeking professional help is a sign of strength and can provide valuable tools for managing emotional distress. Addressing your emotional well-being and seeking support when needed builds resilience and helps you navigate the emotional impact of burnout.

#6: Lack of Work-Life Balance

A lack of work-life balance is another common contributing factor to burnout. When work demands consistently overshadow personal life, it can lead to feelings of overwhelm and exhaustion. This is especially relevant to those of us who work in resilience-building sectors or industries. To combat this, it’s important to establish clear boundaries between work and personal life as best we can.

One strategy to start this work is to set designated times for work and stick to them as much as possible. Avoid bringing work-related tasks into your personal time and create a dedicated space for relaxation and leisure. Prioritizing self-care activities like those mentioned before, ones that bring you joy and rejuvenation, is also crucial. Lastly, communicate your boundaries and limitations to your colleagues and supervisors, ensuring they understand and respect your need for work-life balance. By creating a healthy separation between work and personal life, you can recharge and prevent burnout, leading to increased overall satisfaction and well-being.

HBR has an article all about leaving work at work to get you familiar with setting boundaries.

#7: Lack of Control and Autonomy 

If you’re experiencing burnout, you might also be feeling a lack of control and autonomy over your work. When individuals feel micromanaged or have limited decision-making power, it can lead to feelings of frustration and disengagement. This particular symptom might feel difficult to combat on your own, as there are usually others involved who you might feel are impeding your ability to be autonomous, but there are some strategies you can employ to help gain back your sense of control.

First, seek opportunities to regain control and autonomy within your role. Communicate your ideas and suggestions to your supervisors, demonstrating your capability and desire to take on more responsibility. Take ownership of projects or tasks within your control and showcase your expertise and initiative. Seek professional development opportunities that allow you to enhance your skills and expand your knowledge, giving you more autonomy in decision-making. By actively pursuing avenues to regain control and autonomy, you can reinvigorate your passion for your work, build your resilience, and reduce the risk of burnout.

#8: Lack of Recognition and Appreciation

The final symptom we’ll explore in this article is feeling a lack of recognition and appreciation for your efforts. This can contribute to feelings of demotivation and burnout. When hard work goes unnoticed, it can lead to a sense of unfulfillment and reduced job satisfaction. 

To combat this, it’s important to advocate for yourself and ensure your contributions are acknowledged. Communicate your achievements and milestones to your supervisors and colleagues, providing them with a clear understanding of your valuable contributions. Seek feedback on your work to gauge areas of improvement and growth, allowing you to further showcase your skills and dedication. Additionally, express gratitude and appreciation for the efforts of your colleagues and team members. By fostering a culture of recognition and appreciation, you can create a resilient-first environment that supports and uplifts one another, reducing the risk of burnout and promoting resilience.

In conclusion…

Recognizing and addressing the warning signs of burnout is crucial for maintaining a healthy work-life balance and overall well-being. By implementing resilience-oriented practices, such as prioritizing self-care, setting boundaries, seeking support, and finding meaning in your work, you can effectively combat burnout and build the resilience necessary to navigate challenges and sustain a fulfilling and sustainable professional journey. Remember, building resilience is an ongoing process that requires self-awareness, self-care, and a commitment to prioritizing well-being. With these practices in place, individuals and organizations can work together to create a supportive and resilient-first work culture that promotes the well-being and success of all its members.

This article was written by Nia D’Emilio, Learning & Events Coordinator for Epicenter Innovation. To learn more about Epicenter Innovation’s cutting-edge resilience-building tool, click here.