Help, am I burnt out? Understanding burnout and its symptoms

Where does the concept of checkout come from?

Herbert J. Freudenberger (1974) was the first to coin the term "burnout". During his research, he observed healthcare workers and described this typical set of symptoms. Since then, the literature on the subject has grown. Studies have identified the syndrome in many other fields, including teachers, lawyers, customer service staff, and executives. Today, we even see it in career starters and programmers.

What can cause it to develop?

According to the World Health Organization (WHO), burnout is a syndrome resulting from chronic workplace stress that hasn't been successfully managed. Let's look at the main reasons behind it – we can group them into 3 main areas:

1. lots of stress and chronic emotional strain, which can lead to emotional exhaustion,

2. low motivation at work and workplace dissatisfaction, which can lead to reduced performance,

3. social distance, negative feelings, and growing cynicism towards your job, leading to a decline in the quality of workplace relationships.

Beyond these, lack of recognition, feeling undervalued, or low pay can play a major role. Too long hours and high responsibility can also be big risk factors. Those who work alone are at higher risk, as they don't have the chance to exchange professional ideas or get supervision. A lack of a supportive environment, limited career growth, or a heavy administrative workload compared to the actual work can also lead to burnout. You can hear more about all of this in this interview with me:

What symptoms should I look out for?

Burnout can show up in many different ways, affecting you physically, emotionally, and mentally. Here are the most common signs you might notice.

• physical exhaustion that doesn't go away even with extra rest, like an afternoon nap

• emotional fatigue and mood swings

• reduced performance

• a constant pressure to perform and satisfy others, followed by a negative attitude to work

• social withdrawal and indifference

• reduced self-confidence and low self-esteem

• headaches, sleep issues, and digestion problems

• neglecting your own mental and physical needs

• a negative, cynical, or harsh communication style

How can I prevent it, and how can employers help?

The main way to tackle burnout is learning how to manage stress. This helps at work, but it is useful for every part of life. There are plenty of great ways to handle stress. Trying breathing techniques or progressive muscle relaxation are great options, but regular exercise, setting healthy boundaries, and good time management are also super important to keep that healthy work-life balance. We also highly recommend talking to a professional if you feel like you are struggling to handle stressful situations or switch off on your own.

For employers, focusing on prevention is key to keeping teams happy and well. Inside-the-company job rotation, training, and workshops can really help. It's also great to give employees a chance to share their struggles in case studies, professional development, or supervision groups. It is always a good idea to make sure employees feel valued and important, and to offer real opportunities for career growth.

What else can I do?

While burnout is mostly linked to our jobs, it can show up in other parts of life too, affecting your daily routine and your physical and mental health. That's why it is so important to live mindfully. Sometimes we just need to pause the daily hustle for a few minutes and ask ourselves: how are we doing, how do we feel, and where are we heading?

Frequently Asked Questions

Will the problem solve itself if I just quit and find a new job?

Moving on can give you a temporary boost, but if you don't learn how to set your own boundaries and handle stress, you might find yourself back in the same old cycle at your new workplace too.

How do I know if I'm burnt out?

Regular tiredness usually goes away after a relaxing weekend. Burnout, however, is a deep emotional and mental emptiness that simple, passive rest can no longer fix.

How long will it take to get my old, enthusiastic self back?

Recovery is different for everyone, but it usually takes months – and in more severe cases, a year or two – for your nervous system and motivation to fully recover.

Can you get burnt out from parenting too?

Yes, parental or caregiver burnout is very real. Being constantly on call and putting your own needs aside can wear you down just as much as a demanding job.

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