The tell-tale signs of burnout

Our friend Abby - of @TherapyWithAbby fame - is the guru of making mental health topics accessible and actionable for everyone. In this piece, she helps us figure out whether we’re struggling with burnout, and how to go about recovery.

The risk of burnout is higher than ever these days. A recent survey of workers in more than 40 countries found that more than 60% reported they felt burnt out often or very often during the pandemic.

Burnout isn’t the same as stress. It may be the result of chronic stress, but it’s not the same thing. Stress involves too much: too much pressure and too many demands, whereas burnout is about not enough. It’s about feeling empty and emotionally exhausted, devoid of empathy, caring, and compassion. If excessive stress feels like you’re drowning in responsibilities, burnout is a sense of being all dried up.

Burnout isn’t something that happens overnight; rather it’s a slow accumulation of exhaustion and cynicism, which can make it difficult to spot. Here’s what to look out for.

1. Emotional Exhaustion

This is the fatigue that comes with carrying too much, for too long. Tell-tale signs to look out for:

• You feel tired all day, but you’re unable to sleep at night

• Getting out of bed in the morning feels increasingly difficult

• You feel depressed or anxious

• You’re using food or alcohol to feel better

• You feel prickly or irritable

• Small decisions feel difficult to make

2. Decreased Sense of Accomplishment

This is the feeling that nothing you do makes any difference. Tell-tale signs to look out for:

• You lack patience with co-workers and clients

• You feel like ‘what’s the point?’

• You struggle to find the passion and creativity you once had

• Your achievements don’t mean as much to you

• You feel like nothing you do is ‘good enough’

• You’re unproductive and you struggle to concentrate

3. Cynicism and Detachment

This is the depletion of empathy, caring and compassion. Tell-tale signs to look out for:

• You’ve stopped enjoying activities outside of work

• Your relationships with others are becoming strained

• You’re very self-critical

• You’ve withdrawn from friends and family

• You feel disconnected to others

Burnout Prevention and Recovery

Recovering from burnout may feel like an overwhelming task, especially after months of feeling emotionally and physical drained, but if you’re armed with the right tools it can be easier than you might think. If my clients are heading for burnout, I often invite them to think less about managing their time and more about managing their energy. These four steps are are good place to start:

1. Start checking-in with your stress levels on a daily basis and learn to notice when you’re starting to become depleted

2. Let people know when you’re feeling overwhelmed and try to trust other people’s abilities to support you.

3. Notice when you’re setting yourself unrealistically high standards and identify the obligations you can let go of or say ‘no’ to.

4. Schedule in some self-care activities and communicate your plan to your loved ones – this can help with accountability

A huge part of protecting our energy is about practicing self-care, but do you know what self-care actually is? (Hint: it’s not just bubble baths and green smoothies!)

To get you started on developing your own self-care plan, Abby has created a FREE resource for you: The Self-Care Starter Kit. You can download it here.

While the points in the article could be a sign that you’re heading towards burnout, they could also be a sign that you might be dealing with a more serious mental health issue. Always seek professional advice if you’re worried about your mental health and wellbeing.