Red Flags Prove You Are Close to Burning Out

Life’s a juggling act, especially at this time of year. We’re always pushing ourselevs to achieve more, be better, and tackle every challenge thrown our way. But eventually, the weight catches up, and burnout starts to set in. You can’t do it all, no matter how much you try to convince yourself otherwise!

According to recent research shared by the National Library of Medicine, there are clear signs of burnout you can spot before you hit the wall. And, even better, tips to stop it in its tracks. Learning to recognize those red flags and putting your well-being front and center its the most important thing you can do! So, if you’ve been running on fumes, it’s time to hit pause, keep reading, and see if burnout is effecting you.it’s time to reclaim your peace and get back your energy!

Exhaustion & fatigue

One of the hallmark symptoms of burnout is persistent exhaustion and fatigue that goes beyond normal tiredness. This fatigue isn’t relieved by rest and can significantly impact daily functioning. The World Psychiatry Organization notes that this physical depletion is often accompanied by feelings of being emotionally drained and overwhelmed, making it difficult to muster the energy to tackle tasks or engage in once enjoyable activities.

Cynicism & detachment

Burnout can lead to a negative and cynical outlook towards work, colleagues, and responsibilities. Those who experience burnout may become increasingly detached and emotionally distant, showing reduced enthusiasm and engagement in their professional roles. This sense of detachment can contribute to alienation and disconnection from both work-related tasks and personal relationships.

Reduced performance & productivity

As burnout progresses, it can manifest in decreased performance and productivity levels. Despite efforts to stay focused and efficient, individuals may struggle to meet deadlines, make decisions, or concentrate on tasks. The World Psychiatry Organization highlights that this decline in performance can lead to increased errors, missed opportunities, and feelings of inadequacy or incompetence.

Increased irritability & frustration

Burnout often causes heightened levels of irritability, impatience, and frustration. Small inconveniences or setbacks that were once manageable may now trigger intense emotional reactions. This irritability can impact relationships at work and home, leading to conflicts and strained interactions with colleagues, family, and friends.

Insomnia & sleep disturbances

Sleep problems are common among individuals experiencing burnout. Insomnia, difficulty falling asleep or staying asleep, and disrupted sleep patterns can exacerbate feelings of exhaustion and fatigue. Research highlights the symbiotic relationship between burnout and sleep disturbances, where poor sleep quality contributes to burnout symptoms, and burnout, in turn, disrupts sleep.

Physical symptoms

Burnout can manifest in various physical symptoms, including headaches, muscle tension, gastrointestinal issues, and frequent illnesses. These physical manifestations are often overlooked but play a significant role in indicating the impact of chronic stress and burnout on overall health and well-being.

Lack of motivation & engagement

Individuals experiencing burnout may struggle with a lack of motivation, enthusiasm, and engagement in their work or personal pursuits. Tasks that were once fulfilling or challenging may now seem monotonous or unachievable. The World Psychiatry Organization notes that a lack of motivation can contribute to feelings of hopelessness, apathy, and a loss of purpose or direction.

Difficulty concentrating & memory issues

If you experience physical burnout, it affects cognitive function, leading to difficulties in concentration, memory problems, and reduced attention span. Cognitive impairments can impact decision-making abilities, problem-solving skills, and overall mental clarity, further exacerbating stress and burnout-related challenges.

Emotional instability & mood swings

Emotional instability, mood swings, and heightened emotional reactivity are common in individuals experiencing burnout. They may experience frequent mood fluctuations, ranging from irritability and anger to sadness and anxiety. Research emphasizes the importance of recognizing and addressing these emotional changes to prevent further escalation of burnout symptoms.

Feelings of Worthlessness or Self-Doubt

Burnout can lead to feelings of worthlessness, self-doubt, and a diminished sense of accomplishment. You may end up questioning your abilities, achievements, and contributions, leading to a negative self-perception and reduced self-esteem.

Social withdrawal & isolation

Burnout often results in social withdrawal and isolation, as individuals may feel disconnected from others and lack the energy or interest to socialize. Research notes that this isolation can intensify feelings of loneliness, depression, and anxiety.

Escapist Behaviors

Coping mechanisms such as excessive use of substances, overeating, or engaging in addictive behaviors can emerge as individuals experience and try to cope with burnout. These escapist behaviors provide temporary relief but can lead to long-term consequences for physical and mental health.

Headaches

As we mentioned earlier, exhaustion is a typical symptom of burnout. This is often associated with headaches. Do you tend to experience these more often lately? Other common exhaustion symptoms include gastrointestinal disorders, hypertension, and muscle tension. Spend a few days monitoring your body to see whether you suffer from these.

Procrastination

Do you postpone simple tasks like calling your parents, cleaning the kitchen, or buying groceries? Procrastination may be another symptom of burnout. This is because you are getting so overwhelmed by work that even the simplest acts become insurmountable mountains in your head.

Ready to Quit

One sure sign of burnout is the desire to quit. Whether you want to quit working on a project, leave your job, or quit pushing yourself to reach your goal, the need to fully stop what you are doing shows that you have had enough. Sometimes it is okay to quit, especially if you are physically and emotionally burned out. Remember to fully assess your options before you drop everything you have worked for.

Guilt

Some people who are close to burning out may experience a feeling of guilt. They feel like they should be doing a better job and feel guilty when they do not accomplish certain goals. If you are feeling extreme guilt while at work or even feeling guilty when you are home and not working, you are likely close to burning out. If you are trying your best and putting in effort at work, then you should not feel guilty about your performance. Look for ways to improve in the workplace to become more organized, efficient, and effective so you know that you are doing your best. Then, hopefully, that guilt will melt away!

Feeling of Hopelessness

If you feel hopeless and discouraged in your day-to-day life, it is a sure sign that you are losing steam and about to burn out. Many people have looked at their workload and felt like there is no end in sight. No matter how hard you work, it seems like the job is never done. This feeling can be frustrating and make you feel defeated. It is important to look at what you have accomplished and how much of a positive impact your hard work has already made. Sure, the job may not be done, but recognize the things you have completed. You are making progress, even if it sometimes feels slow!

This article is inspired by research on the burnout phenomenon, shared by the National Library of Medicine.