Signs of Burnout

Burnout can happen to anyone who feels overworked and undervalued such as a person in a high-stress level job, first responders, a stay at home mom or support caregiver for an aging parent who never gets a break. The longer you let it go on, the harder it is to recover from it.  Burnout affects you physically, mentally and emotionally.  It seems gradual at first but then it snowballs until you have no control over it.   

You may be experiencing burnout if you have the following symptoms:

• feeling tired and unmotivated all of the time
• having frequent illnesses such as colds and digestive issues;
• headaches, muscle pain, or another type of inflammation;
• changes in appetite, weight gain or loss and trouble sleeping
• feeling overwhelmed, alone and helpless;
• having a cynical view and negative outlook;
• having anxiety attacks;
• trouble focussing and completing tasks

When I was suffering from burnout, I would frequently get knots in my stomach during the day.  I was also anxious all of the time and would wake up in the middle of the night with heart palpitations and a racing mind.  During the last few months of my burnout, I developed tennis elbow, which is painful inflammation of the tendons in the elbow and forearm.

If you are suffering from burnout you should remove yourself from whatever situation is causing the stress.  If it is work-related, use your vacation days for a break or consider going on stress leave.  If you are a caregiver, perhaps turn to a family member or friend for help in giving you a break. It also helps to talk to someone about how you are feeling.

How to Change

In order to recover from burnout, you need to make some changes to your life and reevaluate your priorities.  

• set boundaries, learn to say "no" and do not overextend yourself;
• take time to disconnect from technology each day and do not check emails constantly;
• do something not related to your cause of stress such as taking up a hobby, reading, spending time with pets, spending time in nature;
• set aside relaxation time each day for yourself;
• ensure that you are getting enough sleep;
• eat properly and limit refined sugars, carbs and alcohol as they contribute to anxiety and inflammation;
• get some exercise;
• if you work at a desk job, ensure that you get away from your desk at lunch hour and try not to eat lunch at your desk;
• learn to let some things go - you can't do everything and be everything;
• if work is causing your burnout, reevaluate your job and consider changing jobs