Experiencing ups and downs in our energy levels is a totally normal part of working life, and can be easily managed as long as we take good care of ourselves. When feeling tired or drained becomes an ongoing problem, however, it starts to be a cause for concern. Overworking or not putting adequate effort into achieving a healthy work-life balance can lead to the phenomenon most commonly known as a “burnout.”
Burnout occurs when your body has been under stress for a prolonged period of time. This is because high pressure situations cause the body to produce stress hormones such as cortisol and adrenaline. In the short term, these make us alert and give us the energy to manage whatever’s causing us stress. However, when the body over-produces these chemicals, it can have a highly draining effect, and leave people eeling exhausted, weak, and emotionally depleted.
The best way to prevent a burnout is to recognise the signs and nip it in the bud - so here are the most key warning signs that a burnout might be on its way.
1. Ongoing fatigue
Stress takes a major toll on the body. When stress is prolonged over an extended period of time, the body naturally becomes exhausted from the sheer effort of maintaining those increased stress levels. While it’s normal to feel tired or even exhausted every now and again, the kind of exhaustion that precedes a burnout is of a very unique nature. It’s a kind of persistent fatigue that leaves you feeling drained and weak no matter how much rest you take or sleep you get each night. This kind of physical exhaustion also makes the body more susceptible to other ailments, so it is one of the most critical burnout warning signs to be on the lookout for.
2. Mood changes
While stress has major effects on the body’s physical state, it also has a huge impact on a person’s mood. Without the time to properly relax and reconnect with oneself, overworking can have a highly detrimental effect on a person’s mood. When we’re tired and overworked it becomes a lot harder to regulate our emotions, and people often report major mood swings ahead of experiencing burnout. Sudden feelings of irritability and impatience can be a strong indicator that you need to take some time off to blow off steam.
3. Loss of enthusiasm
The frustration of constant stress from work can easily bring about feelings of resentment towards the workplace. As a person approaches burnout, they will usually begin to see work as an increasingly negative aspect of their lives, and naturally lose their sense of enthusiasm towards it. An ongoing loss of enthusiasm for their work is something that employers are trained to look out for in order to catch those who might be headed towards a burnout.
4. Anxiety or panic
Stress and anxiety are closely related to one another, so it should come as no surprise that ongoing work stress can induce feelings of anxiety. When pressure from work grows past a certain point, it can be difficult to disconnect from that feeling of stress - even when outside of the office. People approaching burnout often report feeling that sense of stress following them in all areas of their life, and describe being ina state of constant anxiety. If you notice yourself starting to feel worried or panicked about things that never bothered you before, it could be a strong indication of work stress getting the better of you.
5. Sleep issues
There are few things in life more critical for our well-being than the quality of sleep we get. Stress and anxiety are known to keep the body in a state of alertness, making it incredibly difficult to get a good night’s sleep and wake up feeling rested. Insomnia and sleep apnoea are among the most common symptoms of any anxiety-related issues, and form part of an unhealthy cycle of stress and fatigue. If you experience a newfound difficulty falling or staying asleep, it may be time to look into restructuring your work-life balance.
6. Physical pains
The over-production of stress chemicals in the body can be the cause of physical pains that might otherwise seem to have come out of nowhere. A build up of stress hormones can wreak havoc on the body, causing any range of symptoms including back pain, weight changes, migraines, and skin problems. Many people end up visiting a doctor on account of these physical symptoms, only to be told they are likely the result of stress.
So, if these are the warning signs to look out for, what can be done about them?
Psychologists encourage people who may be approaching burnout to take a step back and implement a number of changes in their lives including:
- A lighter work schedule
- Healthy diet & sleep regimen
- Physical exercise
- Seek help
Especially in high stress work environments, employers will be no stranger to burnout, so don’t be afraid to speak up. Asking for reduced hours or responsibility in order to protect your health is something that any decent employer should be understanding of.
When it comes to dealing with other symptoms of burnout, seeking professional help and taking on practices such as mindfulness are often the best paths to recovery. What’s most important is to always try to maintain work-life balance, and to keep an eye out for the warning signs of burnout in both you and your colleagues!
