5 Signs Of Burnout At Work (That You Should Take Seriously)

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Workplace burnout is rampant in Australia. Research from Allianz Australia shows that as many as 33% of employees feel burnout at work. This isn’t just a problem for employees but for employers too. The same research suggests 1.4 million Australians are “very likely” to quit their jobs in the next year.

Think that’s bad? Wait until you hear about karoshi, a real-life dystopian dilemma in Japan. More on that shortly.

There has to be a better way for both parties (spoiler alert: there is!). In this article, we’ll look at the seven stages of burnout, five symptoms of it, and how to diagnose it.

Diagnosing Burnout.

“Burnout” is one of the most overused words in the English lexicon. People use it frivolously and casually, making it difficult for colleagues, managers and clinicians to respond appropriately.

Fortunately, several empirical instruments for measuring burnout are available.

Maslach Burnout Inventory.

The Maslach Burnout Inventory (MBI) has been the most commonly used burnout diagnostic tool for over 35 years. It costs around $30 for an individual report or $385 for a group report.

Note: this is not a medical diagnosis.

The Sydney Burnout Measure.

There has been a lengthy debate as to whether burnout is synonymous with depression, namely the symptoms, psychological states, and sense of duty and responsibility.

Professor Parker found other symptoms that went under the radar of the Malasch Burnout Inventory, such as:

He and his team of researchers at the University of New South Wales (with support from The Black Dog Institute) developed a 34-item burnout questionnaire, named the Sydney Burnout Measure (SBM).

The Consequences Of Undiagnosed Burnout.

You might think you’re an emotionally intelligent person who has “Spidey senses” when it comes to reading other people’s feelings. But data is a better ally than intuition. Getting it wrong could cost you.

What are the risks of leaving burnout unaddressed?

A diagnosis is important. There are many overlapping signs of burnout with other conditions, but they may not always be a symptom of work burnout.

For example:

Dissatisfaction	An employee’s frustration may be rooted in their inability to secure a promotion.
Exhaustion	Other factors in an employee’s life may be affecting their energy levels.
Cynicism	An employee may no longer take pride in their work and find it enjoyable

You may already instinctively know that you’re experiencing burnout. Maybe you’ve landed on this page because you’re at your wit’s end. Are you aware of what stage of burnout you’re at?

The 7 Stages Of Burnout.

Burnout doesn’t happen overnight. It happens when an employee is subject to cumulative workplace pressures over time, or rather when we suffer from a repeated barrage of microstresses.

Examples of microstresses include:

The good news is that we see the early signs of burnout (if we know what we’re looking for), and we have time to act before things worsen.

Let’s see how a bright-eyed and bushy-tailed employee can be driven to the point of emotional exhaustion.

Stage 1. You’re An Enthusiastic Employee.

Ever heard the term “good employees get more work”? If you do an excellent job, your manager will reward you with more responsibility.

You likely see this as a compliment – an acknowledgment that you’re adding value to the team.

Naturally, you want to impress your seniors. You want that promotion, the company car, the juicy sales bonus, or the glowing appraisal.

Red flags:

Stage 2. You’re Spinning Too Many Plates.

You’re doing an excellent job. Your manager rewards you with more work than ever, but now you’re spinning too many plates. You’re bound to drop one.

At this stage, you’re coping pretty well. You tell yourself that you work well under pressure. You listen to one of Denzel Washington’s motivational speeches on your morning commute.

A voice in your head says, “To get something you never had, you have to do something you never did.” You keep calm and carry on working like crazy. Pedal to the metal. Denzel said so.

Red flags:

Stage 3. You’re Feeling Inner Conflict.

When you’re at full capacity or over capacity, you have two choices: to keep spinning those plates or to relinquish some responsibility.

Surprisingly, most of us find the latter more uncomfortable. We’d rather subject ourselves to this mild form of torture than let our managers down or ask for help. So we keep spinning those plates.

But that inner conflict comes at a cost.

Red flags:

Stage 4. You’re Suffering From “Sunday Blues”.

You’re suffering from “Sunday blues” or “Sunday scaries”, that is, the dreaded feeling of returning to work stresses you.

You can’t relax in your downtime because the stresses of work are weighing you down.

You’re watching a match, at the beach, or enjoying a meal, yet you can’t get work out of your head. Spending your time off thinking about work is no way to live.

Red flags:

We can experience this any day of the week, depending on our shift patterns. We feel it more after a period of absence, after having a few days off or a holiday.

Stage 5. You’re Burnt Out.

Your work is suffering, as are your relationships with colleagues. Your tolerance levels have likely dropped to an all-time low. You may even feel like you’re not the same person anymore.

Do you recall when you were more vibrant and had an abundance of energy?

Sometimes, you’re so exhausted that you crash out early and yet wake up feeling energyless, despite the extra sleep. Do little things tick you off? Idiot drivers? Stories in the news? Things that never used to bother you?

Whenever you’re suffering from burnout, it’s easy to feel hard done by and as though everyone else is living life on “easy mode” – and resent them for it.

Red flags:

Stage 6. You’ve Reached The Point Of Despair.

This is when experiencing job burnout becomes the norm, and now you’re trapped. Your superiors are so used to seeing a consistently high performance that any deviation is considered under-performance.

It’s like starting your day in gear five, going uphill. Miraculously, you don’t stall. The wheels are in motion, and you unceremoniously screech your way through the day.

Red flags:

Stage 7. You’re Planning Your Exit Strategy.

You’ve had enough. That’s the last straw.

You’re now looking for an escape as your way out of burnout. Believe it or not, some have even suggested that having a stressful job was a factor in their decision to have a baby and take time out from work.

It’s likely that your relationship with your colleagues or manager has turned sour, and you’re neglecting professional development opportunities – after all, you’re not planning to be here for much longer.

You might care a whole lot less about hitting deadlines, arriving on time, and being professional.

Red flags:

In extreme circumstances, overwork can be fatal, as in the case of karoshi (discussed later). Before we get into that, here are five major symptoms of burnout at work that you should take seriously.

Symptom 1. Difficulty Sleeping.

Why is it that you can be tired and yearning for your bed all day, but the moment your head hits the pillow, suddenly all you can think about is last-minute deadlines or major projects?

Aerobic exercise is effective at decreasing sleep complaints and chronic insomnia. In one study, people who undertook moderate-to-high levels of physical activity were 56% less likely to have insomnia.

I know this is going to seem contrary to everything else out there. The last thing you want to do is go for a run or start throwing kettlebells around after a hard day.

I get it: you’re tired and you need rest. But your body has physiological needs. You need to burn off the surplus energy.

Strategies For Dealing With Sleeplessness.

If you find exercising before or after work to be a chore, why not exercise at work? Consider getting a standing desk and a walking treadmill to get your steps in.

Also, ditch the caffeine after 2pm, even if you’re a coffee connoisseur who has a strong tolerance.

By the way, are you actually tracking your sleep? You can pick up a decent Xiaomi smart band for around $50 on Amazon. They monitor and record the (rapid eye movement) REM phase and overall sleep quality.

After a few weeks, you’ll see how any changes during the day, like morning or evening exercise, impact your overall sleep.

Symptom 2. Constant Headaches Or Stomach Aches.

We subconsciously hold tension in our body, often in our neck, shoulders, and belly. Do you find that you suffer from IBS, stomach cramps, and headaches at work?

These physical responses are linked to stress and anxiety, thanks to the vagus nerve’s direct link from the gut to the brain. One study in Sweden suggested that 65% of people suffering from burnout experienced frequent headaches.

Some people swear by meditation and mindfulness, but you’re already burnt out. You’re probably time-poor from the great juggling act you’ve been keeping up with.

Realistically, you’re not going to drag yourself up at 5 am and listen to the dawn chorus.

Strategies For Dealing With Stomach Aches.

Here are a few hacks that will silence the audible squelching in your gut:

When we’re stressed, we tend to lose our appetite and instead pump our body full of caffeine.

Your physiological response may not, in fact, be triggered by the event itself, but by the contents you consume.

In my own experience, I found taking one Buscopan tablet about 30 minutes before a presentation quelled the cramps.

Symptom 3. Using Alcohol Or Drugs To Cope.

Whilst managing job stress is not easy, you should avoid the temptation to numb it with drugs or alcohol. These substances: 

When you’re stressed, it’s understandable that you look for some form of temporary distraction. We all do.

Some of us binge-watch Netflix serial killer documentaries, others play game consoles, and some take part in adrenaline sports.

It’s perfectly fine to do something unproductive (in fact, I recommend something mind-numbing). Just stay away from harmful substances. They only amplify your issues.

What About Burnout At Home?

If work sucks, you need a safe space at home to retreat to. For many of us, the madness continues when we leave work. We all have several responsibilities to keep up with, but are there any opportunities to cut yourself some slack?

Strategies For Dealing With Burnout At Home.

Draw up a list of commitments that are coming up in your diary and figure out which ones you can ditch. Much of our stress is self-inflicted.

Do you really need to host a barbecue next Saturday? Have you considered how much time you’ll spend preparing, hosting, and tidying up?

We need recreation time, but not to the detriment of our well-being.

Get comfortable with cancelling plans, but make sure you:

Free up some time to zone out in the comfort of your own home.

That’s your safe space.

Symptom 4. Feeling Detached, Unmotivated, Lonely, Or Angry.

Do you feel disillusioned or apathetic towards your work or colleagues? Or maybe you’re experiencing uncharacteristic outbursts of anger or frustration towards colleagues. These are all warning signs of burnout.

Caged hens will peck each other and sometimes even resort to cannibalism.

Now, I’m not advocating you go around the office with your jaws agape and start venting your frustration by sidling up to Jonathan in Accounts and taking a chunk out of his rotatory cuff.

But this example of hens shows how even gentle-natured creatures can be driven to frustration.

It’s circumstantial.

Strategies For Dealing With Detachment.

It may well not be in your nature to feel detached, unmotivated, lonely, or angry, but a change of scenery may be long overdue.

Some managers will try to rekindle your motivation by asking you to take a short course, pioneer a new project, mentor a new employee, or pick up some other responsibility.

Time to put yourself first.

Can you afford a break from work?

And I don’t mean a city break where you smash your all-time record for steps travelled in a day; I mean can you escape to the coast somewhere quiet, connect with nature, slow down, and turn off your phone for a few days?

It sounds cheesy, but looking up at the stars always makes me remember how inconsequential our problems are against the vastness of the cosmos.

Perspective – we all need it.

Symptom 5. Noticing A Loss of Pleasure Or Joy.

When you have more bad days than good, it’s a sign that you need serious rest. Many of us start actively looking for other jobs. But the grass isn’t always greener.

I don’t want to deter you from searching for other careers and bettering your prospects. But you have to be clear about the pull and push factors of your current situation.

Why are you considering leaving?

Given that you’re likely suffering from burnout, the former is more likely. But accepting just any old job to escape your current situation presents its own challenges.

When changing jobs, there often comes a degree of upheaval. It takes a few months to settle into a new role. There are lots of processes to learn and lots of people to meet (and impress). A new job is often overwhelming and will contribute to feelings of energy depletion.

Are you ready for that kind of commitment?

Karoshi And Karojisatsu: Death By Overwork In Japan.

Japan paints an extreme example of what burnout can lead to when it becomes the default.

You’ve got to take your hat off to the Japanese: their work ethic is impressive. Still, the workplace culture has a dark underbelly. It’s not uncommon to hear of:

After World War 2, the Japanese economy provided men with a renewed sense of purpose and a commitment to rebuilding the country.

As the decades went by, this became more entrenched in Japanese life.

By the late 80’s, when Western nations were embracing the nine-to-five, nearly seven million Japanese were working 60-hour weeks.

This has frightening consequences.

The Japanese government concedes that there are approximately 200 workplace claims of karoshi every year, but campaigners suggest the figure is much higher – in excess of 10,000.

As for karojisatsu, according to Statista, “Around 2,968 people in Japan committed suicide due to problems related to their working situation.”

Support For Australians.

I won’t dwell on this point in particular because I want to fast-track you to solutions rather than focusing on the problem, but if you or someone you know is overwhelmed to the point of despair, refer to these resources, which are accessible in Australia:

These services are free, and the trained mental health practitioners will listen without judgement and provide a safe space for you to discuss your needs.

There are better ways to dig yourself out of the hole you’re in.

Knowing When To Say “No”.

When it comes to burnout, conventional wisdom tells us to eat a healthy diet, sleep more, meditate, practice self-care, and go hiking up a mountain.

You already know all that. You’ve probably tried some of that. Yet you’re still feeling burnout symptoms.

We’re workaholics, and we believe if we just work harder, we’ll get more of what we want in life. So we say yes to more work. But is more work what you really want?

Self-help charlatans proclaim that we should join the 5am club and how an early morning routine can change our lives.

So we’re now so overloaded with life admin that we have to rise at the crack of dawn just to stay afloat and keep on top of our heavy workload? Gotcha.

Instead, why don’t we just unburden ourselves and throw some of the ballast overboard? Why don’t we stop saying yes to every request? We’ll feel lighter for it and travel much further.

How To Say “No” Tactfully.

Dealing with conflict is something I cover at length in another article, but if you take any pearl of wisdom from this it’s that we need to learn how to professionally decline extra workload, extra-curricular activities, or development opportunities.

Your boss doesn’t want your current work to suffer, nor do they want you to do a bad job of this new responsibility.

You should always couch your reason for saying no in a professional light:

If they proceed with delegating you this new task, at least you’ve managed their expectations that something has to give.

You could follow up with this:

That’s not shirking responsibility, it’s taking responsibility.

What The Research Shows.

Research carried out by the global consulting firm Korn Ferry, which involved a survey of 672 professionals, revealed that:

It’s great that employers are placing greater emphasis on well-being post-pandemic, but are they just paying lip service to employees’ mental well-being?

If employers want to address the root cause of burnout, the answer perhaps lies in their capacity to complete their work.

Is there a culture of “fake urgency” in your organisation that compels employees to complete “urgent” requests that really aren’t that urgent?

Unproductive busyness doesn’t lead to meaningful progress.

Frequently Asked Questions About Job Burnout.

You’re not alone. Chronic stress is a common issue. Here’s what other people who have experienced burnout typically ask.

How Does Emotional Exhaustion Show Up In Personal Life?

Burnout has negative consequences that touch every aspect of a person’s life, from their personal and professional relationships.

When you’re feeling exhausted or feeling overwhelmed, you’re more prone to taking it out on a friend or family member.

It’s easy to lose your cool over minor inconveniences like a dishwasher that hasn’t been arranged to your liking. Until you address burnout, these minor disagreements might escalate into major arguments.

What Are The Most Common Physical Symptoms Of Burnout?

Work-related stress can impact an individual’s well-being in many ways. Physical and mental health issues can develop. Anxiety, headaches, insomnia, exhaustion, heartburn, mouth ulcers, and a cynical outlook are all symptoms of burnout in the work environment.

What Exactly Is Workplace Burnout?

The World Health Organization (WHO) defines this occupational phenomenon as “a syndrome conceptualised as resulting from chronic workplace stress… characterised by feelings of energy depletion or exhaustion; increased mental distance from one’s job; and reduced professional efficacy.”

Does that sound like you or someone you know?

Can You Be Fired For Workplace Burnout?

Yes, indirectly. Job-related stress can lead to burnout in the work environment.

As a result of a poor work-life balance, a person may suffer from a lack of motivation, struggle to find pleasure in one’s job, and their self-belief may take a hit. A decline in your mental health often leads to poor work performance.

Who Is More Likely To Burnout?

People who work in certain professions or industries are more likely to experience burnout. But personality matters, too. Here are some of the most obvious characteristics:

Is your career the most important part of your identity?

If someone were to ask you, “Who are you?” would you be able to answer that question without talking about your profession? Here are some professions where burnout is more common:

Aside from personal traits and professions, there are also lifestyle factors that contribute to burnout, such as taking care of a family member, moving home, or wedding planning.

Final Thoughts About Chronic Workplace Stress.

These signs of burnout at work are not exhaustive; we hear from more and more people each month who are struggling to find joy in their jobs and connect with others – partly due to the increase in hybrid and remote working.

When working from home, managers are much less accessible.

Employees feel isolated. It’s not as easy to raise your concerns and challenges over a Zoom call. We never know if the person behind the screen is truly present. Some may be sending emails or scrolling on their phone at the same time.

Where possible, arrange one-to-one meetings that take place face-to-face. You’ll be surprised at the quality of interaction when looking into a person’s eyes and when you give them your undivided attention.

Tommy