5 Burn Out Signs and How to Overcome Burnout

Burn out is a real problem because it seldom ends. One can cope with the condition by knowing burn-out signs.

Heavy workloads with tight deadlines are hard facts of professional life these days. As a result, stress is common to almost everyone. But if you are feeling chronically exhausted, helpless, and disillusioned, you may be showing the signs of burn out. This is recognized by The World Health Organization. It is described as a syndrome developed due to the unsuccessful management of chronic workplace stress. This makes it important to know the burn-out signs for effective management of the condition.

What is burn out?

It is a condition that exhibits emotional, mental, and physical exhaustion caused due to extreme, prolonged stress at the workplace. When this happens, people experience emotional drainage and fail to meet demands. They also lose interest and suffer from a lack of motivation.

Its negative effects can make one vulnerable to cold, flu, etc and also affect personal and social life. This is why it should be dealt with right away.

What are burn-out signs?

Modern working conditions make stress inevitable and, in many cases, cause burnouts. Here are five signs.

1. Always feeling anxious

No matter what you do, everyone feels a certain level of anxiety. But persons suffering from burn out conditions will often have a more pronounced feeling of anxiety. Sometimes, they find it hard to cope with their job and cannot complete a work that would have been easy otherwise. This gives an extremely frustrating feeling and they face insurmountable challenges that ultimately affect their well-being

2. Continuous feeling of fatigue with physical and emotional exhaustion

Feeling tired all the time is what people notice first. While it is not uncommon to feel tired after a day’s hard work, tiredness due to burning out is a different beast. You must check if you are awaking up with a tired feeling even if you sleep early. Moving slower than usual and taking more time to get ready in the morning is another sign of burnout. Also, check if you are feeling that you cannot afford the energy for a small task or dreading about tomorrow’s schedule, then it is really serious.

3. Frustration, Cynicism, and detachment

When these burn-out signs become predominant, you stop loving your work. And, your mind always remains pre-occupied with the thought of escaping works and projects. This also pinches you even when you are out of your workplace and mingling with your family and friends. This can also turn one pessimistic and feel whatever you might be doing that is not relevant anymore. As a result, you start feeling isolated and get detached for others and your environment.

4. Always feel ineffective

Feeling ineffective is also one of the burn-out signs. When this occurs you do not get excited about your job and stop putting your best efforts. You feel depleted about the projects that were your favorite earlier. Sometimes, your responsibilities may feel so overwhelming that you do not do anything about that and your performance suffers due to your disinterest.

5. Show signs of physical ailments

Some people suffering from burnout conditions may also have the following.

  • More frequent colds
  • Muscle tension
  • Insomnia
  • Respiratory problems
  • Tightness in the chest
  • Dizziness or fainting
  • Gastrointestinal issues
  • Headache
  • Back pain
  • Tinnitus
  • Perspiration
  • Tiredness

When these ailments are associated with other burn-out signs like anxiety and emotional changes they might be taken as a physical sign of burn out syndrome.

Burnout symptoms test

A burnout can be diagnosed by a doctor. If you are looking for a diagnosis, it is best to go to your doctor and get one. However, there are online tests that you can take to determine whether or not you are experiencing symptoms of burnout. If you do have burnout symptoms, there are ways to overcome burnout.

Overcoming burnout

Burnout attacks gradually and is unlikely to go away unless you address a properly. Ignoring it will also do more harm. So, one must begin the recovery process as early as possible. This is rather a slow journey and none should try to rush through. The first step for recovery is to recognize the signs, to find their source, and decide on the immediate changes possible. The recovery tips given below are useful in different situations. So, one must follow whatever seems to be right.

1. Exercise

A healthy body helps to develop a healthy mind. Doing some exercise in the morning is a natural way to reduce anxiety, depression, and stress. You may join a gym if you like. But it is not mandatory. You can do freehand exercises at home. They also yield good results.

2. Good sleep

Getting a good night’s sleep helps to reduce anxiety and stress. Sleeping minimum 7 hours is the best. You can wind down by doing a night routine such as reading, listening to your favorite soft music or lighting an aroma diffuser also helps to calm your mind before sleeping.

3. Meditate

Meditation is the best thing to relieve stress and anxiety. It makes the mind relaxed and helps to be in a positive state. You can download a meditation app to get started. There are many guided meditation that is available for free on Podcast as well.

4. Prioritize

A majority of the people get overwhelmed with their environment as they do not prioritize things in their life. One should always check the things-to-do list and prioritize things as per their importance. This helps to avoid a frazzled feeling. You should also disconnect yourself from the screen. The more you stay on screen; you will have less time to sleep. Follow these and you will stay calm and relaxed.

5. Talk to a friend

When you share a problem with someone you trust, that reduces the intensity of the problem. Maybe your situation is so critical that you cannot find a potential solution. Your trusted friend can help you with this. Maybe he or she knows about a support group who does counseling for this.


Burn out is a destructive force. It negatively affects people and delivers a brutal experience. Now that you know the burn out signs you can get out of the condition and also build a road map for prevention to lead a healthy and happy life.

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