5 Signs of Burnout at Work and How to Gracefully Bounce Back
Feeling stressed, tired, unmotivated, and irritable at work?
You might be suffering from work burnout.
It’s a common condition – so common, in fact, that it is now considered a diagnosable medical condition. The World Health Organization (WHO) added burnout to its International Classification of Diseases in 2019.
According to recent statistics, 23 per cent of workers report work burnout either “very often” or “always”, and 44 per cent of workers report feeling burnt out “sometimes.” This is a shockingly high amount of employees who are experiencing an extreme amount of work stress.
If work is starting to get the best of you (and not in a good way), these numbers prove you’re not alone. It’s incredibly common – which means it’s crucial to recognise the signs of burnout at work and act before it gets out of hand.
In this article, we’ll explore the definition of work burnout, the signs and symptoms of the condition, and some constructive things you can do to ease these negative feelings (and hopefully replace them with happy ones!)
Job Burnout Definition
Work burnout is a form of work-related stress which can cause both physical and emotional exhaustion.
The term was coined in 1974 in Herbert Fredenberger’s book Burnout: The High Cost of High Achievement. He defined burnout as “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”
In the International Classification of Diseases, WHO described burnout as:
“A syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: 1) feelings of energy depletion or exhaustion; 2) increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and 3) reduced professional efficacy. Burnout refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”
Some common causes of burnout include:
- Lack of control over your schedule, deadlines, and workload.
- Unclear work expectations and limited resources to make life easier.
- No work life balance and no time or energy for friends, family, exercise, and hobbies.
- Lack of social support and workplace isolation.
- Concentrating too hard for too long and long periods of high activity.
- Dysfunctional workplace dynamics, bullying, and micromanaging.
- Expecting too much from yourself and experiencing a constant sense of failure.
The result? An overwhelming sense of self doubt, a lack of motivation, hating work, and a negative or cynical response to workplace situations. The urge to call in sick can also be much higher – you desperately need a break, but it feels like you can’t take time off or you might lose your job and source of income.
The longer you endure work burnout symptoms, the worse it will get. It’s crucial to recognise the signs of burnout at work and take action before things get out of control.
Here are some of the most common signs of burnout at work – read them, recognise them, and reach out for help!
#1. Frustration and Irritability
One of the most common signs of burnout at work is anger, sarcasm, and cynicism. No one likes their schedule to be packed with work – as the work piles up and personal time becomes scarce, it’s not surprising that people start to feel tired and stressed.
Stress mixed with exhaustion can manifest itself into a temperamental mood – even the little things seem irritating, like a coworker asking for help or interrupting your sense of concentration.
As the frustration builds, you might even start emotionally distancing yourself from your coworkers, skipping out on social events, and responding to workplace situations with cynicism. For example, a coworker might ask you to do something for them, and you might think it’s not worth doing, or it’s stupid.
Maintaining a negative outlook at work can get you on hot water – so it’s essential to recognise the cause of your frustration and get some help.
#2. Spending More Time Working but Getting Less Done
Naturally, if you’re feeling frustrated about work, you’ll have less motivation to get things done or even show up to work at all. Alternatively, you might struggle to concentrate because you’re feeling so stressed and worn out. You might find yourself spending a lot of time on a task – more than usual – but not getting everything done, or the quality of your work is much lower than usual.
Frustration and cynicism tends to get in the way of productivity – interest in the task at hand is down, or non-existent.
#3. More Mistakes and Decreased Efficiency
Finding it hard to concentrate or stay motivated at work? There’s a good chance mistakes are going to be made – if you work in an office setting, you might forget to file paperwork or make important calls. In a restaurant, you could drop a plate, forget an order, or deliver a meal to the wrong table.
Work burnout can have a serious impact on your overall performance – and even the security of your job. If you’re stressed, overwhelmed, and becoming prone to making mistakes, it’s time to reach out and talk to your boss about taking a break.
#4. Headaches and Fatigue
Tension headaches are a common sign of burnout at work. These headaches are characterised by dull pain, tightness, or pressure around your forehead, the back of your head, and even your neck. Sometimes it can feel like a clamp squeezing your head – needless to say, it’s unpleasant!
Work burnout causes headaches for a couple of reasons. For one, you’re probably not getting enough rest – your schedule is packed and you’re probably thinking about work even when you’re trying to go to sleep!
Second, the stress might be causing tightened muscles in the back of your neck and scalp. The constant strain is bound to give you a throbbing headache. While headaches can be treated with off-the-shelf painkillers, stress can’t. It’s important to nip your headaches in the bud and address your work stress.
#5. Self Medicating With Alcohol, Smoking or Substances
When work has got you feeling stressed, worn out, and even depressed, it might be tempting to pour yourself a drink when you get home from work, or sit outside and smoke cigarettes (among other things). It’s incredibly common – in fact, around 71% of all Americans who abuse drugs and alcohol are employed.
Substance abuse provides a temporary high or “relief” from the stress – it’s a short term fix, but it’s not worth the time (or the money). Quite often, the “come down” is worse than the negative feelings you were trying to drown out in the first place.
Alcohol, for example, affects happiness chemicals in your brain like serotonin and dopamine. While you get a boost of happiness while you’re drinking, your brain will need to catch up the next morning. Your brain will be deficient in happiness chemicals leaving you feeling hopeless and depressed.
Substance abuse is a vicious circle. If you’re struggling with substance abuse and self medicating, please get in touch with your doctor, counsellor, or even a helpline like Beyond Blue or even Lifeline on 13 11 14.
How to Ease the Symptoms of Feeling Burnt Out at Work
While burnout sounds like a permanent condition or “disease”, it’s 100% reversible. There are a few simple things you can try to ease your work stress, refresh your mind, and make positive steps towards work satisfaction.
- Talk to your boss about how you’re feeling and work towards creating a positive work environment. If they’re supportive, they will work with you to solve the problem – whether it’s reducing your workload, providing stress management training, or making changes to the workplace to make employees feel safe, relaxed, and welcome.
- Reframe the way you look at work. When you’re suffering from work burnout, it can be hard to see the positive side of things. At one point, there must have been something you liked about your job. Think about your workplace or role and write down the things you like, even if it’s having a coffee with your coworkers. This will help ease the negative feelings you associate with work.
- Practice mindfulness while at work. Taking a moment to be mindful at work can help you de-stress in a matter of minutes. Practice some mindfulness exercises like staying present in the moment, count your senses (like three noises around you), or focus on your breathing. If your mind starts to wander, gently bring yourself back to the moment and focus on yourself.
- Consider changing jobs, positions, or even going back to school. Love your job? This step is not for you. This is for all the people who hate their work and have never, ever felt satisfaction from their role. It might be time to start looking for other jobs or even re-training and chasing what you really want to do in life. Consider your passion and purpose in life – it could be a golden opportunity to move on.
- Set up some self care strategies like regular exercise, healthy eating, new hobbies, and putting your emails away after work. It can be difficult to find time for yourself when you’ve got a massive workload. However, it’s the “me” activities that bring fun and happiness to your life! Make sure to schedule in time for working out, experimenting with healthy new foods and diets, seeing friends, and enjoying your hobbies. Plus, disconnect from your work emails (if you have them). You’re not getting paid after hours!
- Take regular breaks at work – and make them non-negotiable. A huge contributor to work burnout is working through your break. Maybe you’re too stressed to eat, or you’re too busy to stop and take a second for yourself. You need to take breaks, have some food, and unwind – even if it’s just half an hour. Set break times and stick to them.
- Take a week off to recharge. It’s not a 100% effective solution – you will still have to go back to work, unless you decide to resign. However, it can be good to take some time off and focus on yourself rather than the daily grind. Consider booking a holiday – even if it’s just camping somewhere closeby.