7 Signs of Burnout and What to Do to Recover

I read an article recently on a study in Singapore that looked into burnout across generations. The study found that Gen Zs in Singapore experience the highest rate of burnout and stress. With burnout affecting more of us, we need to know the signs of burnout to look out for. 

So, what is burnout? In 2019, the World Health Organisation classified burnout as “an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed”. According to the WHO, burnout is defined by three dimensions: feeling depleted, increased mental distance from one’s job or cynicism, and reduced professional efficacy.

You feel bone tired

It’s not just tiredness. It morphs into exhaustion…you feel bone tired, or your brain just can’t deal with what’s in front of you. The exhaustion is mental, emotional, or physical. When you feel constantly exhausted, it’s a signal that your body is running on empty. Simple, everyday tasks become much harder, and you just don’t have the energy for them. This is one of the most obvious signs of burnout.

What to do: When you notice yourself feeling depleted, it’s vital to schedule downtime and commit to activities that help you feel more rested. Stop for a while and zoom out for a bird’s eye view of the obligations in yourself. Here’s something I’ve noticed: people who get burnt out are typically great people. The problem they face is that they often feel overly responsible. So here’s an invitation to you. Ask yourself, are there tasks at work that are not really yours? Which of these obligations are draining you and not essential?

Irritable feelings are signs of burnout 

Do you find yourself getting frustrated with yourself or others more than before? Has any of your friends, colleagues, clients and family mentioned that they have noticed a change in you? Among the signs of burnout, snapping at people around you over small matters would be most noticeable by others.

When we experience burnout, our stress tolerance drops. Anger rises quickly. Feeling annoyed or irritated is an everyday thing. When you think about it, it’s human, isn’t it? Yet, the people around you or even you might wonder where the sweet and kind person has gone. It actually feels like a personality change. 

What to do: Make a note of the things that trigger you. Do you feel underappreciated or overwhelmed? Would it be possible that you have overcommitted yourself? Irritability can be a sign of deeper emotional burnout.

You get forgetful 

If you struggle to remember appointments and tasks, that’s common among people who are experiencing burnout. Here’s something you need to know. When you are mentally burnt out, your cognitive functions are affected. One of the things my clients report is feeling foggy. Brain fog happens when we’re burnt out because the mind doesn’t have the bandwidth to hold onto details or even simple information. 

What to do: When your usual productivity tools no longer work or you tend to misplace items and forget what you are doing, slow things down. Simplify your routine by removing unnecessary tasks and obligations. Your organisational and productivity tools are still useful. Do something different by scheduling rest and breaks in your calendar so that you can prioritise them. Also, identify coping skills for stress management that resonate with you. 

Cynical thoughts are signs of burnout

I worked with someone who would frequently say, “What’s the point?” when discussing work that she was once passionate about. When your energy has fizzled out, you start to question the value of your work and, more often that not, your purpose. You might feel like nothing matters, even relationships you value so deeply. The cynical thoughts are signs of burnout that shouldn’t be ignored. 

What to do: Talking through these feelings with someone you trust or a therapist can help you gain perspective and get unstuck. Give yourself time to reconnect with what would bring you satisfaction in your role at work or in your relationships. Maybe the work no longer aligns with your values, which means that this phase of life calls for an exploration of the deeper dissatisfaction.

You lose interest and feel detached

Along with feeling cynical, you might begin to detach and distance yourself from work, people, or activities that used to give you joy. This is one of the signs of burnout that can be hard to detect in ourselves. When we are experiencing burnout, the hobbies, work, and social activities that once felt fulfilling can leave us feeling empty or uninterested. 

What to do: When something that used to be an outlet felt like another burden, give yourself the time to clear your routine after you have identified non-essential tasks. Take your time and give yourself more space than you think you need to do nothing. Then, start with small, manageable activities to rebuild a routine that feels meaningful to you. Did you love making crafts? Try a low-pressure activity to revive your interest. If you loved reading, here are some nurturing and nourishing reads.  

Your brain works differently

Because your brain is working overtime, sleep can be difficult. You might find yourself feeling wired at night. Burnout can also affect how you think, process information and make decisions. You might struggle to make decisions at work and notice feeling paralysed when making small choices like what to eat. Difficulty in staying focused is also one of the signs of burnout. Clients report feeling mentally scattered, and small decisions can feel too complicated. In severe cases, people with burnout might wish for things like an accident or injury to happen. 

What to do: If you have trouble staying focused, limit distractions. Do you check your phone often? Make full use of your phone settings to set limits on your phone. One of my favourite strategies is to place my phone in another room. Also, avoid multi-tasking when you can. It’s tiring for your brain because your brain needs to switch among different tasks. So, focus on one task at a time. If there’s something to put effort into during this time, it would be setting boundaries. You can start by telling others that you are not to be interrupted during certain times of the day. Also, consider practices like meditation or mindfulness to centre yourself and stay present.

You fall sick more often 

Can burnout make you sick? Another telling sign of burnout is getting illnesses like colds, flu, and stomach issues. You might also feel more aches and pains. Chronic stress weakens the immune system, which makes you susceptible to illnesses. 

What to do: How can you address the direct impact of burnout on the body? When you notice signs of burnout, focus on self-care practices like eating well, staying active and sleeping adequately. Also, seek a healthcare provider to rule out possible underlying issues. Remember to set aside relaxation time to activate the body’s relaxation response. 

Don’t ignore signs of burnout

Burnout can be overwhelming. When you recognise the signs of burnout, addressing it early becomes less of a mountain to climb. As a counsellor, I encourage anyone feeling these signs of burnout to reach out for support. You don’t have to face burnout alone. Recovery is possible with steps that are right for you. These can be talking to a friend and making lifestyle changes. Sometimes, burnout occurs because of a lack of alignment between your current life and your desired life. 

The support of a therapist is also beneficial in helping you work through areas of life that may have kept you stuck or overcommitted. Learn more about what we’ll do together.