Five Signs of Burnout

By Online Career Tips Staff

Burnout comes from prolonged and repeated exposure to stressors. Deadlines, meetings, travel, reports, reviews, even routine tasks can become culprits.

“It manifests in emotional exhaustion, indifferent responses toward others, and a reduced sense of personal accomplishment,” says John Moore, Ph.D., professor of health sciences at the online American Public University.

Burnout can compromise your physical or mental health.

How do you know if you’re in serious trouble, or just temporarily feeling worn out? Moore says to watch for these five warning signs, feelings of being:

1. Overwhelmed
2. Powerless
3. Unusually irritable
4. Fatigued or exhausted
5. Detached from assignments or tasks

How to beat it

You didn’t become burned out in one day – and can’t turn it around that fast, either. Try working your way through these steps to regain your old self.

• Schedule a medical checkup. Talk to your doctor about your concerns and challenges.
• Be introspective. Look at what you do each day and each week to figure out what is working and what isn’t. For example, are there certain tasks, responsibilities or relationships that have become too difficult? You have a better chance of tackling the problem if you can specifically call out stressors, major and minor.
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• Set priorities. It’s sometimes difficult, but setting priorities and reasonable timelines are important. Identifying what doesn’t have to happen today or this week is just as important as current deadlines. Setting priorities and making lists will also help you feel more in control. It can even improve your performance by helping you stay focused.
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• Find ways to beat stress during the day. Limit the number of interruptions from the phone or social media. Schedule a workout over the lunch hour. Pack energy-boosting food. Healthy habits can help you build up your stress immunity.
• Celebrate your accomplishments. What you do really does matter. You may be helping build a company, making the local economy stronger. Perhaps you’re supporting a community, providing critical services or supplies. Even if you’re just working for a paycheck, you’re still providing for your future.
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• Ask for support. Share your situation with a trusted colleague, family and close friends. Just knowing you aren’t alone can be a great relief and help you stop the merry-go-round.

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