5 Signs of Burnout and How to Get Back on Your Feet

Table of Contents

• The Real Deal With Burnout
• Spotting the 5 Signs of Burnout
• 1. Is That Chronic Fatigue Knocking?
• 2. Feeling Unnaturally Numb?
• 3. Cognitive Clutter?
• 4. The Downward Spiral of Performance
• 5. Physical Alarm Bells
• Bouncing Back from Burnout
• 1. Embrace Self-Care
• 2. Draw the Line
• 3. Call in the Troops
• 4. Reality Check Your Priorities
• 5. Professional Guidance
• Unearthing the Light at the End of the Tunnel

The Real Deal With Burnout

Here’s the kicker—burnout isn’t just another trendy term for being overly busy (though, let’s face it, who isn’t?). The World Health Organization even labels it as an “occupational phenomenon”—seriously! Check this out: a 2021 Gallup poll found that a staggering 76% of employees feel burnout at least occasionally. It’s no small fry. Being clued up on the symptoms is key if you’re going to tackle them like a pro.

Spotting the 5 Signs of Burnout

1. Is That Chronic Fatigue Knocking?

If you’re always exhausted, welcome to the club—sort of. Chronic fatigue is burnout’s close buddy. We’re not talkin’ about the usual need for a chill Sunday. This kind of tiredness could make even getting out of bed feel on par with a marathon. A 2018 study in the “International Journal of Environmental Research and Public Health” flagged chronic fatigue as a major red signal of burnout. It affects your mojo for getting stuff done and knocks your life satisfaction outta the park.

2. Feeling Unnaturally Numb?

You might suddenly feel emotionally disconnected—like you just… switch off? That’s burnout messing with your ability to enjoy anything, from your work to hobbies you once loved. Picture this: a study in the “Journal of Occupational Health Psychology” shows this shutdown can zap your willpower and get-up-and-go.

3. Cognitive Clutter?

If memory slip-ups and lack of focus have become your unwanted sidekicks, burnout could be the causing chaos. A 2019 study in “Occupational Medicine” linked burnout to a nosedive in cognitive ability. Decision-making becomes a Herculean task, as focus skids out of control, wrecking productivity and jacking up stress levels. Sound familiar?

4. The Downward Spiral of Performance

Suddenly, you’re dropping balls at work, right? Deadlines whoosh by unnoticed, and your output just isn’t cutting it. You’re not solo on this. Research from the “Journal of Applied Psychology” found that burnout has a direct line to plummeting work standards. Why? The cocktail of mental and emotional fatigue.

5. Physical Alarm Bells

Burnout throws in physical symptoms too. Divvy out some headaches, stomach blips, and tossing-and-turning nights. The “American Psychological Association” ties knots between chronic stress—a big burnout ingredient—and these bodily complaints. Talk about refrying the beans!

Bouncing Back from Burnout

1. Embrace Self-Care

First off, self-care isn’t selfish—period. Whether it’s as straightforward as grabbing a daily stroll or savoring a hobby, make room in your world for joy. The “Journal of Health Psychology” highlights self-care’s role in upping mental wellness while side-eyeing stress.

2. Draw the Line

Boundaries are your best mates here. Learn to hit pause and decline the extras that tip you over the edge. The “Journal of Applied Psychology” underscores how firm borders keep stress at bay, letting job satisfaction make a comeback.

3. Call in the Troops

Don’t tough it out alone. Rally support—from friends, family, or the pros. Chatting it out lightens the emotional load. The “Journal of Occupational Health Psychology” credits social support as a secret weapon against burnout’s nastiness, smoothing the way for better mental health.

4. Reality Check Your Priorities

Could burnout be nudging you to rejig your life’s priority list? Swapping work overload for an ounce more joy? The “Journal of Happiness Studies” pours insights into how aligning your daily grind with personal values shoots wellbeing through the roof.

5. Professional Guidance

If the gloom of burnout is closing in, a counselor or psychologist could throw you a lifeline. Cognitive-behavioral therapy and stress-busting tricks offer solid rescue tactics. A hefty meta-analysis in the “Journal of Occupational Health Psychology” lauded these interventions for slicing burnout symptoms and boosting life quality.

Unearthing the Light at the End of the Tunnel

Here’s what it boils down to—catching burnout’s signs early is pivotal for turning things around. Look out for those soul-draining episodes of fatigue, the emotional frostbite, scrambled thoughts, dips in doing your thing right, and those pesky physical twinges. With the right strategies and a solid support network, reclaiming your life from burnout’s clutches is well within reach. Oh, and if you’re stuck for where to even begin, Hapday could be your new sidekick for managing the stress storm. Give Hapday a whirl and kickstart your journey to feeling like yourself again.

References

• Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111.
• Schaufeli, W. B., & Enzmann, D. (1998). The burnout companion to study and practice: A critical analysis. CRC Press.
• American Psychological Association. (2020). Stress and physical health.
• Gallup. (2021). Employee burnout, part 1: The 5 main causes.
• World Health Organization. (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases.