don't ignore the signs of burnout

hopelessness and headaches are just two clues that you need a break.

by nick beare

published mar 29, 2022

3 minute read

join the conversation

3 minute read

join the conversation

recent research suggests more than a third of all canadians could be dealing with burnout. getty

while anxiety and frustration caused by work is fairly common, if these are feelings you experience more often than not, you may be entering burnout territory. and that’s no fun.

how do i know i am burned out?

the centre for addiction and mental health (camh) defines burnout as “a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress” that can make you feel like you are unable to function properly at work and in other aspects of your life. unlike the occasional bad day at work that may cause stress, the signs of burnout do not fluctuate — they are chronic.

no hope. feeling helpless, hopeless, unmotivated, and resentful is common with burnout, according to camh, and it may even lower self-esteem and make you withdraw from friends and family.

day-to-day things are so hard. you may dread getting out of bed in the morning or feel that you are a failure, either professionally or personally. burnout can make everyday responsibilities and tasks feel much more difficult.

looking for a way out. escape fantasies are not uncommon for people with burnout, as the stress can trigger thoughts of getting away spontaneously — like going on a spur-of-the-moment vacation, or just running away.

physical effects. there are also physical symptoms related to burnout as stress can manifest as headaches, back and stomach aches, sleep problems or a loss of appetite. burnout can also lower the immune system, so people experiencing burnout are also more likely to get sick and develop colds or the flu, according to healthline.

what causes burnout?

causes for burnout are most often career or job-related, but there is some evidence that parents can also experience a similar phenomenon. according to the mayo clinic, unclear job expectations, dysfunctional workplace dynamics, monotonous or chaotic work, lack of social support and work-life imbalance are all major work-related issues that can cause burnout.

treating burnout

reaching out to others is a good way to combat the effects of burnout as its tendency to make people more reclusive worsens the symptoms. communicate with those who you trust, and speak openly about your struggles.

because burnout is focused on the workplace, it’s also a good idea to interact with co-workers as much as possible so you don’t feel isolated during your workday.

how common is burnout?

the covid-19 pandemic has had an enormous impact on burnout, with people in jobs that already had high burnout rates — like doctors, nurses, first responders and other frontline workers — experiencing their stress levels kicked into overdrive.

but even people who don’t work on the frontlines have faced higher rates of burnout with the economic and social uncertainty that we have all had to grapple with. in fact, exhaustion has been off the charts for everyone, and recent research suggests more than a third of all canadians could be dealing with burnout.

make sure to watch for the early signs of burnout if you are starting to feel less and less engaged with you job, co-workers, family, or friends. if you are having trouble sleeping and are starting to constantly feel cynical or resentful with work along with physical side effects.

look after yourself

according to camh, resilience towards burnout can be supported by a change in diet: “a balanced diet, eating more fruits and veggies, minimizing sugars and reducing foods that can negatively affect your mood such as alcohol and caffeine — particularly if consumed in excess — can help minimize the effects of burnout.” regular exercise and good sleep habits can also do wonders to fight stress.

make self-care part of your routine as well. that could mean carving out time to take a long bath, or reading a book in the evenings, but it could also mean prioritizing time off from work to recharge. establishing a proper work-life balance is essential for our mental health and it’s one of the best ways to prevent burnout.

if burnout is left untreated it can evolve into depression or an anxiety or mood disorder which may require professional help. if you think you have symptoms of burnout, it’s a good idea to speak to a doctor.

nick beare is a toronto-based writer.

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don't ignore the signs of burnout