Are You Burned Out? Recognizing the 4 Key Symptoms Before It's Too Late
Five years ago (in 2020), none of my clients were on stress leave. Today, many of them are.
My personal and professional experience is that most people wait years too long to address burnout. It's important to recognize the early warning signs and address them before burnout spins out of control.
The Burnout Mindset
The mindset behind burnout leads us to believe that there's an endless list of things to do, but I don't want to disappoint others, so I'll do what it takes to get things done. Also, I don't want to disappoint anyone, and I feel guilty if I take a break to take care of myself.
An Unscientific Test
Try this …
Imagine doing nothing all weekend, simply resting and doing only the things that you enjoy—no cooking, cleaning, or caregiving.
Imagine saying, “I'm sorry, I don't have the capacity to do that,” when asked to join a committee.
Imagine taking a relatively expensive trip away with your girlfriends.
If the idea of any of these makes you think, “Nope, not going to happen,” you may have a mindset that could lead to burnout.
I get it because I've been there.
We feel as if we're here to serve and to please others—which often means that we're last on the list, or not on the list at all. Imagining investing in ourselves, or making others upset or uncomfortable, doesn't feel great, so we tend to avoid it—often at all costs.
But it is also distorted thinking to assume that others will be upset with us. They might not be. And even if they are, perhaps they're the ones being selfish. We deserve fun and rest, too, just like everyone else.
Recognizing the Symptoms of Burnout
Burnout manifests in many ways, and spotting the symptoms early is an important step towards stopping it from completely emptying your tank. The early warning signs indicating that burnout could be lurking around the corner often fall into three categories: emotional and mental, physical, and behavioral.
By paying close attention to these early warning signs, you can intervene before burnout escalates into a crisis that requires a formal stress leave.
Let's look at the key indicators …
Emotional and Mental Signs of Burnout
Exhaustion: Feeling constantly drained, having no energy, and feeling overwhelmed.
Cynicism and detachment: Developing a negative or critical attitude towards your job, colleagues, or clients. Feeling emotionally distant from your work.
Reduced efficacy: Feeling a lack of accomplishment, being less productive, and losing confidence in your abilities.
Irritability: Being more impatient or easily angered with others.
Hopelessness: A feeling that there is no way out of your situation.
Physical Signs of Burnout
Headaches and body aches: Experiencing frequent headaches, backaches, or other unexplained physical complaints.
Sleep disturbances: Having trouble falling or staying asleep.
Changes in appetite: Eating more or less than usual.
Weakened immune system: Getting sick more often.
Digestive problems: Experiencing stomach or bowel issues.
Behavioural Signs of Burnout
Withdrawal: Isolating yourself from others or pulling away from social obligations.
Absenteeism: Calling in sick to work more often than usual.
Coping mechanisms: Using food, alcohol, or drugs to cope with feelings.
Poor concentration: Having trouble focusing or paying attention.
How to Grant Yourself Permission to Rest
It can be challenging to give yourself permission to rest when you feel overwhelmed or constantly busy. We know the to-do list usually has no end in sight!
Here are some effective ways to challenge your current mindset and allow yourself the necessary break you deserve:
Test your thoughts to see if they're realistic or true. Do you really need to say yes?
Decide how you want to feel when doing something for yourself.
Identify the thoughts that will evoke those feelings.
Practice these thoughts. It takes time and repetition, but when you practice, you'll start to notice shifts.
What would a man do?
As women, the 40s and 50s are challenging, marked by numerous physical changes and life circumstances that can have a profound emotional impact. These are especially strong if you're navigating hormonal changes in menopause.
Would a man choose to rest? Would he apologize for saying no?
Here's the thing … a car with an empty gas tank will simply come to a stop.
When our tank is empty, we need to learn to listen to the warning indicator lights and pay attention, rather than waiting until something breaks. These skills are needed going forward; we cannot afford to overlook them, so learn them now.
If we ignore these skills, we'll be forced to quit. And chances are good it won't happen on our terms.
The invitation is to do the hard work now and figure out how to be your most precious resource and your most important priority.
