Most jobs come with stress, but too much stress and pressure can lead to burnout. If burnout occurs, one might experience severe mental and physical health problems. It’s important to recognize the signs of job burnout before it gets worse, and take action to prevent further damage.
Dreading Work Every Day
We all have days when we don’t want to go in to work. But if you find yourself dreading work every day, it’s a sign you need a change. Spending time off dreading going back takes away from what should be relaxing or fun moments. And no job should leave you with a pit in your stomach (or worse) every day.
Decreased Productivity and Performance
A clear sign you’ve had enough at work is decreased productivity. You may be so stressed that you can’t think clearly, or maybe you’re giving up. Either way, it’s not good for your mental well-being or career. It’s better to take a break or ask for help than continue delivering less than your best.
Irritability and Anxiety
Are you irritable or anxious, even outside of work? Do you find yourself experiencing road rage or getting angry over little things? Are friends and family noticing a change in mood? If so, it could be your job that’s the problem. Stressors at work can build and you try to hold them in while on the clock but there has to be an outlet for all of that pressure. When this happens, innocent people (or objects) often take the brunt of our rage.
Trouble Sleeping or Sleeping Too Much
Sleep changes often can be tied to stress. If you’re having trouble sleeping or sleeping a lot on your time off, it could signal job burnout. Good sleep hygiene is an important part of overall health. Sleeping too much means you’re mentally/physically exhausted and/or want to escape by being unconscious. Inability to fall asleep or stay asleep means your work worries are affecting your ability to get sufficient rest.
Chronic Fatigue
Do you find basic tasks exhausting? Have you stopped doing most things outside of work due to exhaustion? If so, job burnout may be the cause. Of course, you should always see a physician to ensure it’s not due to an underlying medical condition.
Negative Intrusive Thoughts
Intrusive thoughts about self-harm or other negative things could signal burnout. If you find yourself having these thoughts before, during or after work then it’s probably related to your job. Talk to a mental health professional to help you manage these thoughts and possible solutions to problems at work.
Eating a Lot Less or a Lot More
Stress can affect our digestive system, leading to eating less. Food serves as an outlet for stress for some, which leads to eating more. A change in eating habits is common when experiencing job burnout. Try to find other outlets for stress like taking a walk or reading. If you’re having trouble keeping food down due to nervous stomach, try eating small amounts more frequently rather than a few larger meals.
Social Isolation
When you’re overwhelmed and tired from a stressful job, socializing can feel daunting. You don’t have to go to parties or large gatherings, but it’s not healthy to completely shut yourself off from friends. Try texting a friend to meet up for coffee or a movie. That way you’re staying connected while not committing to too much.
Loss of Interest in Hobbies
If you don’t have the energy or motivation to participate in hobbies outside of work, it could be a sign of burnout. Stopped reading, working out or cooking? Do you have trouble enjoying things you used to love? If so, it’s time to re-evaluate your work environment and try to find the causes of your burnout.
Lack of Selfcare and Hygiene
Is basic hygiene and selfcare a chore? Have you stopped caring about your appearance and overall health? A lack of interest or energy for self-care is a sign of exhaustion or depression, both of which could be caused by burnout. Don’t let your job ruin your mental or physical health. Take a mental health day (or vacation time) to re-set and look into professional help, whether it be a medical doctor or therapist.
Burnout can be caused by many things – toxic co-workers or supervisors, rude clients or customers, work overload, overstimulation, and more. But there are ways to mitigate the damage burnout causes. First, recognize the symptoms. Secondly, take note of what situations at work make you feel overwhelmed. Finally, make a plan to find another job or speak with your boss about possible changes such as moving departments or shifting roles.