The Symptoms of Burnout: Are You Going Up in Smoke?

Exhausted, frustrated, forgotten what relaxation feels like? You might be suffering from burnout.

What is burnout?

The moment you wake up, you’re ‘on’ until bedtime. You grab something to eat on the run. If you do get any exercise, you cram in a high-intensity workout. You must be constantly available.

Even ‘relaxation’ means bingeing so you don’t miss out. You’re too wired to sleep and too tired to function, but you repeat this day again and again and again. If this goes on, you could soon be suffering from burnout.

While the World Health Organization defines burnout as a “syndrome … resulting from chronic workplace stress that hasn’t been successfully managed”, there are various types of burnout associated with many aspects of our day-to-day lives.

Burnout can affect anyone, from stressed-out career-driven people and celebrities to overworked employees and homemakers.

Signs and symptoms of burnout

Often, you don’t know you’re burnt out until you’re in it, so it’s important to take notice of these signs before things go too far.

Exhaustion

Are you tired all the time? That is not normal! A clear sign of burnout is ongoing exhaustion and fatigue. Most days, you can’t find any energy and feel completely spent – even if you haven’t done a lot of physical activity.

Brain fog

You’re feeling clumsy and forgetful and making silly mistakes. Memory loss, in particular, is a sure sign your body is under a lot of stress. Constant ‘busyness’ impacts the brain’s executive function.

More frequent illness

You get sick more often than before – and it can also take longer for you to recover.

You may also notice new physical complaints manifesting and getting worse, including headaches, muscular stiffness, skin rashes and digestive problems.

Easily irritated

You feel tense and cranky; the slightest thing can set you off. Being in a constant state of agitation can cause heightened sensitivity. More things will ‘trigger’ you that you once might’ve hardly noticed.

Weight gain

You may notice that you’ve put on weight, especially around your belly. Stress wreaks havoc on your metabolism by stimulating high levels of cortisol (the primary stress hormone produced by the adrenal glands), leading to increased appetite and cravings, making it easier for you to accumulate belly fat.

Weight loss

Conversely, you may be losing kilos at a similar rate without really trying. Because stress continuously stimulates muscles to be ready for action, this can deplete your supplies of glycogen (a derivative of glucose that’s a form of energy storage). Being always ‘pumped’ eats away at your energy reserves, causing weight loss.

Flatline libido

You may just not feel like having sex, and you’re so tired and wired, you’d happily trade it for sleep! Even at the best of times, libido is a delicate dance among several factors – physical, mental, emotional and hormonal.

If you’re severely stressed, it’s not surprising that your sex drive may take a nosedive. Conversely, your sex drive may actually spike. This may be driven by a desire for comfort or distraction. Either way, it’s not the usual.

Insomnia

Even though you’re exhausted, you simply can’t get to sleep. When you’re constantly stressed, you remain on high alert for potential danger or threat (real or imagined), and your body responds in kind and struggles to switch off.

Alternatively, you may pass out from sheer exhaustion as soon as you hit the pillow, only to wake in the early hours and be unable to go back to sleep.

Lacking motivation

Things you used to enjoy may now leave you flat; you just can’t raise any enthusiasm for many aspects of your life. Of course, if your energy is sapped, this also diminishes your ability to fully engage in life.

Depression

You feel low. From where you are, life looks bleak and you may begin to lose hope of it ever improving. While burnout does not automatically result in clinical depression, it can certainly make you more vulnerable to becoming depressed if you’re predisposed to it.

Relationship strain

You may find yourself more at odds with others. You can have trouble being sociable. You can feel cranky and flat. Let’s face it – if you’re burnt out, you’re not exactly fun to be around! Even though this isn’t really your fault, the changes in your character can take a toll on your relationships.

How can I tell if I'm burnt out?

Take our burnout quiz.

Has it become normal for you to feel stressed?
Are you constantly exhausted but can’t seem to take a break?
Do you feel that you’re tied to a situation requiring self-sacrifice?
Do you feel that you have no choice but to be available?
Do you think that no-one else can do things as well as you?
Are you operating from absolutes?
Do you act as if you’re invincible… or that your own health and wellbeing are of secondary importance?

If you’ve answered yes to most of these questions, you’re very likely burnt out.

There’s a difference between the feelings of overwhelm you may experience in burnout and the negative feelings associated with depression. With burnout, most of the negative feelings and sensations you’re experiencing relate to a specific situation. They’ll be eased by addressing the pressures associated with being in that situation (for instance, by taking time off from work).

With depression, negative thoughts and feelings tend to focus on all areas of life and include low self-esteem, hopelessness and often suicidal ideations, so ‘taking a break’ may not be a good solution (and may actually make depression worse).

If you feel this way, you should seek specialised care from a trained professional. If you don’t make changes to the situation that’s causing your burnout, however, you may set yourself up for depression.

It’s important to remember that physical illness or certain medications can also cause symptoms such as fatigue. So, before you conclude that you’re suffering from burnout, explore other possible causes for your tiredness with your doctor first.

Dealing with burnout

Here are a few ways to take the first steps.

1. Get social and stay social

The saying ‘All work and no play makes Jack a dull boy’ has some wisdom in it. Hanging out and letting loose with others can have numerous benefits, such as a sense of belonging, increased self-esteem, more relaxation and a greater sense of security.

2. Make your own wellbeing the priority task

Being your best self should be the goal. Your best self is not this driven, exhausted, overstretched being. Your best self is well-rested, has plenty of energy, is enthusiastic, easily manages tasks, eats well, has fun and enjoys life.

3. Learn to delegate

Have you actually asked for help? People may have got so used to you not asking that they think you’re managing. Your fierce independence may have sent a message to people that they’re not needed, and people like to be needed. You might be surprised at how willing others may be to help you when you admit you’re struggling.

4. Be a friend to yourself

Would you really put someone you cared about through such a punishing routine? Start being kinder to yourself. You have as much right to be happy and to enjoy life as anyone else. Why should you be exempt?

5. Don’t be afraid to say ‘no’

When you say ‘no’ to something you don’t like or want, you’re actually saying ‘yes’ to yourself – you’re affirming that you have a right to disagree with or refuse something that isn’t in your best interest. You’re also recognising that your time, energy and health are every bit as important as everyone else’s.

6. The power of emotional intelligence

Some people actually thrive in high-stress, demanding roles and don’t succumb to burnout.

How to be like them? Just do the four Ds:

Detach: “This is a client – it’s not personal”
Debrief: Talk to someone
Deliberate: “How could I have managed that situation better?”
Decompress: Taking time out

7. Know when to stop!

When you let go of doing too much, you make room for doing just enough. You now have the space to fill with whatever you’ve been missing. So, book in that holiday. Dig in your garden. Do whatever you like. Haven’t you earned it? If you’re struggling, visit beyondblue.org.au or call Lifeline on 13 11 14.