Work Burnout: Signs and How to Avoid
Working in a virtual environment during “interesting times” has led to an abundance of employees burning out.
Sometimes, it’s even tough figuring out you’re going through burnout as you may end up blaming it on unrelated health factors, or just think you’re down with the flu.
But you might be wrong, an astounding two-thirds of full-time employees say they have experienced burnout at some point in their careers. With 3.32 billion workers worldwide, that amount of burnout is staggering, to say the least.
In this article, we look at the common signs of work burnout and tips for both employees and leaders on how you can avoid it getting out of hand.
Common Signs of Burnout
Workplace Disillusionment
Trouble Concentrating, Forgetfulness and Headaches
General Anxiety
Exhaustion and Lack of Sleep
Feeling Detached and Emotionally Numb
Increased Absenteeism
Decreased Productivity
1. Workplace Disillusionment
One of the first signs of burnout is viewing your job as increasingly stressful and frustrating. You begin to lose faith in your organisation, and even the people you work with. This growing sense of cynicism can lead you to feel detached and, in worse cases, emotionally numb.
2. Feeling Detached and Emotionally Numb
People suffering from work burnout often experience a general emotional numbness, or a general lack of emotion. This can sometimes grow into situational depression; a short-term, stress-related type of depression.
This sense of detachment will not only impact your work productivity but also your life satisfaction. It can be almost impossible to escape this vicious cycle as you often lose the desire to escape from it and, in a lot of cases, begin to normalise it.
3. Trouble Concentrating, Forgetfulness and Headaches
Problems with your concentration and being extra forgetful are more symptoms of impending burnout.
But one of the worst symptoms is frequent headaches. Herbert Freudenberger, the psychologist who coined the idea of burnout in 1974, cited headaches as one of the main characteristics of the disorder.
4. General Anxiety
You will likely experience - or have already - some form of anxiety in your lifetime. It’s a completely natural biological process. What isn’t natural is developing anxiety from your workload.
Individuals who experience burnout will often find that these feelings of anxiety have become more heightened and frequent, so much so that they start having a real negative impact on their productivity. For example, tasks they once felt comfortable doing are now near impossible, and they just can’t keep focused.
5. Exhaustion and Lack of Sleep
Two of the biggest symptoms of burnout are problems sleeping and feeling fatigued throughout the day. And trust me - you’ll know the difference between feeling a bit sleepy and full-blown fatigue.
When you’re this rundown, you’ll take much longer to do tasks, be more likely to make mistakes, and make your burnout even worse.
Exhaustion not only runs havoc on your productivity – but also on your mind and body. It’s just not good for you, both for your health and for your life outside of work.
6. Increased Absenteeism
Research has found that burnout can cause employees to take more sick days. In this situation, you’d probably think: “I just need the one day’s break to help restore my spirits”. Or maybe you’re trying to dodge a particular meeting or project deadline causing you stress.
On the other side of this, burnout has also been found to trigger presenteeism (i.e., coming to work even when you're sick).
7. Decreased Productivity
Ultimately, all these signs will lead to decreased productivity one way or another. It’s crazy that it needs to be said, but stress prevents you from concentrating on your workload. Add to that the feeling of being overwhelmed and unable to catch up, and you’re trapped in a never-ending cynical spiral with no end in sight.
5 Tips for Handling Work Burnout
Taking action to stop job burnout is no easy matter. It takes a lot of courage to break the cycle. But once you break down your options, you can begin to see what will work for you. It could be small life changes, or something a lot more life-changing.
Talk to Someone at Work Who Can Help
Evaluate Your Options
Get Some Rest and Take Time Off
Try a Relaxing Activity
Get Some Regular Exercise
1. Talk to Someone at Work Who Can Help
The most important step in this entire list will be speaking up to the people who have the power to change your workload.
This can be incredibly tough, as we’re worried employers will take this as a sign of laziness. You might even be under the assumption that everyone else is going through the same thing, what makes you so special?
First off - you’re incredibly wrong. Your employer will not think that at all. And if they do, then you’re not the issue - they are.
In the fast-paced world of business, people tend to stay in their lane. They will have no idea of your struggles. Forgive me for using such a cliché turn of phrase, but the squeaky wheel gets the grease.
2. Evaluate Your Options
If you’re in the unfortunate position of being unable to escape the crushing pressure of your workload, then I’m sorry to say you need to find somewhere else to work, stat!
I can assure you that not all organisations are the same.
3. Get Some Rest and Take Time Off
Far too many times have I heard people boast about how little of their holidays they take. This should not be a badge of honour, and sets a terrible precedent for those around them.
So, make use of your holiday, and use it frequently. If the act of taking time off has an impact on your work, then that’s not your problem. The blame here falls at your management’s feet.
4. Try a Relaxing Activity
I know, one of the last things you want to hear when you’re stressed or burnt out is “have you tried relaxing?” But hear me out. ‘Trying to relax’ is a paradox in itself, but this tip is more about making an effort to take part in relaxing programmes such as yoga, meditation or tai chi.
We’ve all got our unique ways of relaxing, so if none of the above appeals to you, at least try and experiment. Taking your dog for a walk, a nice long bath or even listening to relaxing music – find what works for you and roll with it.
5. Get Some Regular Exercise
Meditation isn’t your thing? Then exercise might be your next best option. On top of the “feel-good” endorphins it can deliver, physical activity can help you manage the stress of burnout.
The repetitive nature of certain exercises (such as running and cycling) can cause you to focus on your body, rather than your mind. This zen-like focus on the rhythm of your body’s movements can produce a sense of calming energy and all-round optimism.
How Leadership Can Help Prevent Burnout
Burnout isn’t just an employee problem. It affects the entire organisation.
Amazon’s burnout issue is so dire, its been leaked that they could run out of workers in the US by 2024.
This is why leadership - in all types of organisations - needs to step up and look out for employees. However, working remotely can make that a lot more difficult. Burnout signs such as exhaustion, stress, and frustration are a lot easier to spot in the office. In front of a computer screen – not so much.
So here are some tips for leaders to make sure they’re keeping their employees’ wellbeing in mind:
Stop them working unhealthy hours – notice your team sending emails at ungodly hours or even at the weekend? Speak with them and make sure it was just a one-off and stress to them the importance of a healthy work-life balance.
Keep an eye out for reduced performance - If you see a steep decline in an employee’s performance and they start to miss deadlines and their quality of work takes a nosedive, it’s vital you sit down with them to see if they’re struggling.
Focus on one-on-one coaching – preventing your employees from feeling isolated is key to curbing burnout. By creating coaching programs for your staff, you help give them the tools to reduce stress, gain motivation and ultimately boost their self-esteem and engagement.
Celebrate employee achievements – Let your team know you see and appreciate the work they contribute. Reward them for their accomplishments but, more importantly, their efforts.
By ignoring the issue, or shrugging it off as “that’s just business”, you seriously run the risk of not only burning out your employees, but also seeing your entire operation crash and burn.
Worried that your organisation has an unhealthy burnout culture with a high turnover rate? We partner with HR thought leaders and Talent Development teams in all types of organisations who want to make a difference in their businesses and enable their workforces to achieve personal and professional greatness through workplace wellbeing consultancy.
It’s simple: I’m here to help create a better world through business. And that includes helping your leaders to guide more productive and engaged employees.
Book a consultation call with me today and learn how my bespoke services can impact your company’s leadership programmes.
Written by Michael
Michael Mauro is the founder of a forward-thinking organisation specialising in leadership, HR and employee development. With over a decade of global experience, Michael has become a leading voice on topics such as culture, inclusion, wellbeing, and the future of leadership.
