Although society often celebrates those who prioritize hard work above everything else, this mindset can be incredibly damaging to mental health and well-being. If you’re wondering whether you’re heading toward burnout, here are some signs that it may be time to take a break from work.
Cynicism at Work
While it can be normal to have negative feelings about your work, if you’re feeling more pessimistic and cynical than usual, this can be an indicator that you’re burning out. You may also find yourself growing more cynical towards your colleagues and work-related activities, even if you used to like them.
Sleeping Problems
As shown by the National Institutes of Health, professional burnout is often associated with increased sleep issues, including insomnia, waking up in the night, and non-restorative sleep. If you’re experiencing these issues or are waking up feeling tired and unrefreshed, it might be time to cut back on work.
Physical Symptoms
Contrary to what some people think, burnout can actually come with significant physical symptoms as well as mental health issues. For example, you might find yourself having more unexplained headaches, stomach issues, or bowel problems. Other common physical symptoms include muscle tension, discomfort, or pain.
Mental Distance from Job
If you’re feeling more mentally detached from your work and colleagues than you used to, this could be an indication that you’re experiencing burnout. Another related issue is daydreaming or feeling like you’re disconnected while you’re working. It’s a good idea to take a break or visit a mental health professional if you’re feeling this way.
Decreased Satisfaction
If you no longer find a meaningful sense of joy or satisfaction in your work or work-related achievements, this could be a sign that you’re overdoing it. This is especially true if even completing projects successfully barely has any effect on your mood.
Physical Exhaustion
Do you constantly feel fatigued, no matter how much rest you get? If so, you might be working too much. Overworking can zap a lot of your energy, causing you to feel drained most of the time. This can also make even small, simple tasks feel overwhelming.
Emotional Exhaustion
As noted by Healthline, emotional exhaustion is another key symptom of burnout. This issue can manifest as overwhelming feelings of emptiness and depletion or as a numbness and a lack of feelings altogether. You may also notice yourself feeling unmotivated, apathetic, and irrationally angry.
Reduced Performance
While you may think that working more will always increase your productivity, this is not actually the case. Overworking can reduce your concentration, focus, and energy, which ultimately has a negative impact on your work performance. If tasks that once seemed easy now feel complicated, this can be another indicator that you’re struggling with burnout.
Irritability
People who are burned out from their work often become more irritable and frustrated at work than they used to be. You might feel like you’re constantly on edge, even if you’re working on things that should be simple. It’s also common for small problems to create disproportionately large emotional reactions.
Using Substances to Cope
If you feel like you need to rely on substances such as alcohol, nicotine, caffeine, or drugs just to get through your workday, this is a red flag that you’re burning out. While these substances can help you cope in the short term, they can also have negative long-term effects that could be damaging to your well-being.
Lack of Creativity
People who are burned out often experience a noticeable reduction in their problem-solving skills and creative thinking. You may struggle to come up with new ideas or innovative solutions, despite being pretty good at it in the past. Those who find themselves feeling stuck and unable to think outside the box may also be burned out.
Absenteeism
Studies indicate that there is a positive link between burnout and unplanned absenteeism. This means that if you’re burned out, you’re more likely to take sick days off, arrive late, or leave earlier than usual, even if you don’t really want to.
Escapism Fantasies
If you find yourself fantasizing about quitting your job or changing your career path, this could be a sign that you’re burned out and should reconsider your work life. You might also daydream about working at a less demanding job with more time off and fewer responsibilities.
Dreading Going to Work
Naturally, people who are burned out from their jobs don’t usually feel great about the prospect of another day at work. If you’ve noticed yourself feeling a persistent sense of dread on workdays and just wish you could stay at home, this is a strong sign that you’re burned out.
Changes in Appetite
As noted by Healthline, another common symptom of burnout is a change in one’s appetite. Some people might find themselves feeling less hungry or skipping more meals, especially lunch, so that they can work more. Others turn to comfort eating to cope with their feelings of stress.
Withdrawal from Social Contacts
People who are burned out will sometimes isolate themselves from colleagues or even family and friends because they have no time or energy for social interactions. You may feel like you need to spend all of your free time being by yourself so you can finally relax and recharge.
Decreased Confidence
Some people who burn out end up doubting their own skills and abilities more than they used to. This issue can be exacerbated by the fact that burnout can make people less focused, causing them to make more mistakes or work more slowly than usual.
Neglecting Personal Needs
If you notice yourself neglecting basic personal needs for the sake of work, such as feeding yourself, washing, or spending time on self-care, this is a likely sign that you’re burned out. It’s very important to prioritize your personal time and well-being, even if it means taking more time off than you’re used to.
