5 Signs of Burnout at Work and How to Recharge

With the constant hustle and bustle of modern life, burnout has become, well, a bit of an epidemic—especially at work. Gen Z and Millennial women, in particular, often push themselves to the brink trying to juggle career ambitions and personal life. So, knowing the signs of burnout and figuring out how to recharge could be a game-changer. Trust me, I’ve been there. Let’s dive into five key signs of burnout at work and explore some real, practical strategies to help bring back that spark.

What Exactly is Burnout?

Before we get into the nitty-gritty signs and solutions, let’s break down what burnout truly means. The World Health Organization calls it an “occupational phenomenon,” defined by three things: first, you feel utterly exhausted, like your energy took a vacation but forgot to pack you. Second, there’s this sense of distance or, frankly, downright negativity towards your job. Lastly, it’s this feeling that whatever you do just isn’t cutting it anymore. Burnout isn’t just working too much. It’s a deep exhaustion—physically, mentally, emotionally—from long-term stress battering away at you like waves on a stubborn rock.

How Widespread is Burnout?

Burnout isn’t as rare as we’d like. In 2018, Gallup tossed out a stat—23% of employees feel burned out very often or always. Add that to the 44% who feel burned out sometimes, and yikes, that’s nearly two-thirds of full-time workers! For those of us balancing career and personal demands? The stakes are even higher.

Sign 1: Chronic Fatigue

Okay, so what’s one of the top signs? Chronic fatigue, that’s what. And I’m not just talking about feeling tired after a long week. This is a relentless energy drain—so relentless that even a good night’s sleep seems powerless against it. Ever feel like you’re just dragging through each day? Same here.

What’s Behind It

Chronic fatigue is your body’s way of waving a red flag. Stress keeps battering away without letting up, and your adrenal glands, those little stress responders, get burnt out themselves. The result? You feel lethargic, drained, perpetually tired.

Time to Recharge

• Sleep is Sacred: Aim for 7–9 hours a night. Create a sleep haven—cool, dark, and quiet. Trust me, your body will thank you.
• Break it Up: Try the Pomodoro Technique—work for 25 minutes, and take a 5-minute break. Rinse, repeat, and feel your energy stay steady.
• Move, Baby, Move: Regular exercise works wonders. Those endorphins not only boost your mood but also battle fatigue. So, get that heart pumping at least 150 minutes a week!

Sign 2: Tanking Performance

Ever find yourself zoning out or feeling like you’re just not up to snuff? Yup, burnout can hit your work performance hard. Concentration wanes, mistakes multiply, and productivity nosedives.

Why It Crashes

Your brain on burnout has a cortisol overload, messing with memory and focus. It’s like trying to operate through pea soup fog—everything’s slower, harder.

How to Bounce Back

• Stay Present: Practice mindfulness and meditation. Even a few minutes each day can clear the fog.
• Little Wins Add Up: Tackle projects in bite-sized chunks. Every small victory feeds motivation.
• Feedback is Gold: Regular feedback keeps you on track and confident. Peer or supervisor insights can ease that creeping inadequacy.

Sign 3: Emotional Exhaustion

Sometimes you just feel done, like your emotions are worn thin—especially from constantly dealing with stress without catching a breather. When you have zero left to give, both at work and home, that’s emotional burnout’s calling card.

The Culprit

Not having enough downtime from endless stress leaves you feeling helpless and detached—like you’re just going through the motions, waiting for something to change.

How to Lift the Fog

• Be Gentle with Yourself: Self-compassion is essential. Have a bad day? Let yourself feel it and know it’s okay.
• Reach Out: Talking helps. Chat with friends, family, or a trusted colleague. Social connections can lessen the load.
• Do What You Love: Carve out time for hobbies. They’re like a balm for a weary soul.

Sign 4: Cynicism and Detachment

Do you feel more like a spectator in your own job? Burnout might be shifting your work attitude into the cynical or detached zone. You might start criticizing more or just stop caring—ouch.

The Drift Away

When all your efforts seem ignored or undervalued, disillusionment creeps in. Passion fades, leaving a blah taste about the job you once loved.

Rekindle the Spark

• Environment Check: Is your workplace draining you? If it’s not nurturing, maybe it’s time for a new scene.
• Find Your ‘Why’: Remember why you chose your path. Aligning work with your values can reignite your passion.
• Give Back: Volunteering or mentoring can offer new perspectives and a deeper sense of purpose.

Sign 5: Physical Symptoms

Funny how your body often knows you’re burned out before you do. Headaches, upset tummies, even high blood pressure can sound the alarm. It’s like your body is yelling for help.

Why the Physical Flare-Up?

Chronic stress puts your systems into overdrive, triggering these pesky physical symptoms. It’s your body waving its arms, shouting, “Hey, need a little TLC here!”

Tune-Up Time

• See the Doc: Regular health check-ups can catch any issues early. Don’t skip them.
• Eat and Hydrate Well: Fill up on nutrient-rich foods and keep hydrated. Omega-3s are your friends.
• Relaxation is a Must: Try yoga or progressive muscle relaxation to ease physical tensions.

Broader Strategies to Combat Burnout

Beyond dealing with these signs, it’s vital to adopt broader tactics to stave off burnout for good.

Time Management

Honestly, juggling everything without decent time management is a one-way ticket to stress city. Use planners or apps to get organized and lighten your load. Paring down can help ditch that overwhelmed feeling.

Seek Professional Help

Sometimes you need a pro. Don’t shy away from seeing a therapist or counselor adept in dealing with work-related stress. They can offer tailored strategies, tailor-made just for you.

Cut the Digital Cord

Constant notifications are a burnout nightmare. Set tech boundaries. Choose specific times to check emails, and step away from screens often.

Learn to Say No

This one’s big. Assertiveness training can teach you to set boundaries and manage workload. Learn that “no” is a full sentence, and wield it.

Final Thoughts

Burnout is no trivial matter, hitting many Gen Z and Millennial women hard these days. Recognizing it early and taking the time to recharge can help prevent long-term fallout. By focusing on self-care, getting support, and making necessary life tweaks, burnout doesn’t stand a chance. Prioritize your well-being today. Want to take that first step towards a balanced life? Check out Hapday for personalized support and guidance.

Back to Top