Stress and anxiety are so yesterday; these days it's all about burnout. The term seems to have taken on a new life as more and more people work from home and continue to grind in a mile-a-minute culture. While people often talk about what burnout syndrome looks like, signs and symptoms that manifest in the days and weeks before burnout sets in are lesser known. After all, burnout doesn't happen overnight! It's a complex and multi-faceted exhaustion that develops over time.
Before you fall victim to this mental health issue, it's time to first explore the common red flags seen in pre-burnout territory so you have the power to switch gears and take care of yourself before it's too late.
1. You're stressed because things feel out of control.
When you're mentally in sync with different parts of your life, it's easier to pump the brakes on stress before it takes over. On the flip side, when life starts throwing curveballs, it's natural to feel like you've lost control. If you're feeling extra stressed and out of touch, take it as a sign that your body is reacting to a lack of control and is nearing the edge of burnout.
2. You feel tired on most days.
It's normal to experience the occasional daytime sleepiness, but if you're constantly feeling physically and emotionally exhausted, consider it a red flag. The same concept applies if getting out of bed every morning feels more difficult than usual. These are tell-tale signs that your body and mind are bogged down—and are potentially nearing the burnout zone.
3. You can't sleep, no matter how tired you are.
Although the road to burnout is riddled with exhaustion, it can also mess with your sleep pattern. This could be due to internal factors (psychological stress) or external factors (working overtime), but it's often a mix of both. Paradoxically, disrupted sleep can make it difficult to get quality rest, further contributing to exhaustion.
4. You feel detached from things that used to interest you.
Check in with your internal dialogue. How do you perceive your work and favorite hobbies? Has your attitude toward these activities changed? If you feel indifferent toward or even annoyed by the things that once brought you joy, burnout may be on the horizon.
5. You're constantly on edge, even in your downtime.
We all have bad days every now and then. If every day feels like a bad day, though, take note. A common symptom of burnout is persistent irritability, which often builds up in the weeks leading up to a breakdown. During this time, you'll feel more easily bothered by everyone and everything, causing your daily experiences to feel more negative.
6. You can't focus or concentrate.
Between the exhaustion and apathy, it can be difficult to focus on professional and personal tasks when you're in pre-burnout territory. This may be coupled with poor motivation and temptation to ditch your responsibilities. If your usual level of focus has been off kilter, it might be signaling a bigger oncoming issue.
7. You're frustrated because you're putting your needs last.
We all have daily needs that keep us on track and feeling good: physical activity, drinking enough water, getting enough sleep, eating well, relaxation. But if it's been days or weeks since you've honored those needs, you'll likely feel frustrated and out of step. Take it as a sign that your body and mind need some TLC to keep impending burnout at bay.
8. You're experiencing new physical ailments.
From heart palpitations to never-ending headaches, physical symptoms may indicate that you're on the road to burnout. Likewise, if you already have existing conditions, like IBS or migraines, a brewing breakdown can make things worse. You can usually determine if physical symptoms are related to burnout if they show up alongside emotional and mental symptoms.
If any (or all) of these signs sound familiar, it's not too late to reorient yourself. Start by taking a much-deserved break, even if it's just for a few hours. This might involve letting go of the idea that you have to do everything. While you're at it, be honest with your boss, family and friends. They can be an amazing source of mental and emotional support, so long as you let them know what you need.
From there, work on shifting your mindset and managing self-imposed expectations by creating boundaries, getting comfortable with saying no and being protective of your needs. With time—and a therapist's guidance, if you need it—you can get back on track without missing a beat.
