13 Common Work Burnout Symptoms: How To Deal with Burnout and Stress In The Workplace 🥵

I. Introduction

We all know what it feels like to live under high amounts of stress at work. But what about when that stress turns into something more? What are the work burnout symptoms that you’re suffering from?

Burnout can be a severe problem in the workplace. The effects it has on you, your coworkers, and even your customers can reach significant levels.

Read this article to better understand burnout symptoms and how to avoid them. Knowing what burnout is and how to prevent it is essential for any employee who wants to stay productive. Use the 13 symptoms mentioned in the article to help identify stress and burnout at work.

I’ve experienced work burnout and stress firsthand and know how seriously it can impact physical and emotional health. I’ve created this article as the ultimate guide to identifying 13 of the most common work burnout symptoms I’ve seen in myself, friends, and co-workers and how to deal with them.

Are you constantly feeling tired? Do you find it extremely difficult to concentrate or focus on your work? Are you feeling more irritable or short-tempered than usual? If you answered yes to the above-stated questions, you might be suffering from work burnout.

If you want to learn how to deal with workplace burnout, this guide is for you.

If you read this whole article, you’ll also find:

1. A quiz that determines if you understand work burnout and what to do about it

AND

2. A short video to help you with work burnout

Keep reading to learn more about how to identify work burnout symptoms and what you can do to avoid it taking over your life.

II. What Is Work Burnout?

If you’re reading this article, you’re probably already familiar with work burnout symptoms.

You tend to experience work burnout after long periods of excessive stress in the workplace. Work burnout leaves you in a constant state of physical, mental, and emotional exhaustion. It can lead to decreased work performance, productivity, and engagement.

Unfortunately, work burnout can also have a negative impact on your home life. For example, if you’re suffering fromwork burnout, you may find it hard to enjoy time with family and friends, or you may withdraw from social activities altogether.

If these symptoms sound familiar, keep reading to understand the full effects of work burnout and what you can do to help overcome it.

III. What Are the Warning Work Burnout Signs?

I’ve experienced and seen many signs of work burnout in myself and others, but here are 13 of the most common warning signs of work burnout:

1. Feeling exhausted both mentally and physically
2. Difficulty concentrating or focusing on your work
3. Feeling irritable or short-tempered
4. Increased sick days
5. Loss of Interest in work
6. Social withdrawal
7. Depression
8. Difficulty sleeping
9. Changes in appetite
10. Weight gain or weight loss
11. Decreased productivity
12. Alcohol or substance abuse
13. The onset of chronic disease

1. Feeling Exhausted Both Mentally and Physically

Has mental and physical exhaustion overtaken your life? If so, it’s one of the biggest signs that you’re burned out.

Close to 2.5 million Americans have Chronic Fatigue Syndrome (CFS). That’s not to frighten you into thinking that you’re suffering from CFS. However, it could be a concern if you feel exhausted mentally and physically most of the time.

Interestingly, burnout and CFS have some of the same symptoms:

• Difficulty concentrating
• Restlessness (particularly at night)
• Severe fatigue that doesn’t improve after getting rest
• Drinking lots of coffee
• Constantly feeling tired.

When I get eight hours of sleep every night and can go on a long, relaxing vacation and still feel exhausted when I get back, I know I’m burned out on work.

It’s normal to feel tired or want to stay in bed every now and then. But if you notice that you constantly feel this way, even after a good rest, you should examine your work life.

Feeling exhausted all the time is one of the most common work burnout symptoms.

So, what’s causing this constant mental and physical exhaustion?

• Working long hours
• Tight deadlines
• Unrealistic expectations
• Continuous stress
• Unfulfilling work
• Lack of challenges
• Feeling like you’re trapped in a dead-end job

Does any of that sound familiar? Probably so.

2. Difficulty Concentrating or Focusing On Your Work

Once you’re burned out, you’re likely to have difficulty concentrating or focusing on your work. Do you know why? It’s likely because your fight or flight response is making you lose focus.

While your fight or flight response protects you in times of danger, your fight or flight response activates more often if you’re constantly under stress at work.

I’ve certainly felt this way when I’ve had an overly-critical boss, constant deadlines, or requirements to be constantly productive. I’d feel a tightness in my chest, butterflies in my stomach, and be in a constant state of stress.

As a response to all this stress, your body releases stress hormones into the bloodstream. These hormones escalate heart rate, breathing, and blood sugar. They also affect the part of your brain that controls thinking, decision-making, and problem-solving.

So, if you’re having problems concentrating and focusing, you’re likely under extreme stress at work.

3. Feeling Irritable or Short-Tempered

I often find I get angry or irritated more quickly than usual when I’m stressed and experiencing work burnout.

When I find myself going from zero to yelling at the people I live with and even getting snippy with waiters, I know it’s time to step back and look at what’s causing it.

When I’m under a lot of stress at work, I often find myself going through an aggression cycle:

1. Stress buildup: Stage one in the aggression cycle involves a buildup of stress.
2. Aggressive behavior: A buildup of stress can lead to aggressive behavior like snapping at people, yelling, throwing things, or even physical violence.
3. Aftermath: The aggressive behavior then leads to the third stage when we feel guilty, regretful, and ashamed of our actions. 

4. Increased Sick Days

Have you noticed that you’re getting sick more often than usual? When you’re burnt out, your immune system takes a hit. You’re more susceptible to viruses and even unexplained illnesses.

If you find yourself needing to take more sick days than usual, it could be a sign of work burnout.

It’s a vicious cycle. When I’m overly stressed, I notice that I catch everything that comes around, and then it takes more time to heal.

Mental stress often ends up giving us headaches, stomachaches, and chest pains. If your body is under constant stress, it could even lead to more severe diseases.

Once you lose work motivation, you’re also more likely to use sick days as an opportunity to stay home and avoid work altogether.

5. Loss of Interest in Work

Are you finding yourself not wanting to go to work, not wanting to do your work, or feeling apathetic towards your career lately? Even if you’re doing a job you love, you can still lose interest if you’re burned out.

Once you’re burned out, this feeling can become so extreme that you don’t have the drive to even do the bare minimum to get by.

When my to-do list keeps growing, I find myself doing everything but my work, or I do my work half-heartedly, I know I need a serious break.

Unfortunately, losing interest in your work can have significant career consequences. A loss of interest in work can lead to poorer quality work and a decrease in productivity, which can put you at risk of losing your job.

6. Social Withdrawal

Sometimes, you can just be so overwhelmed from work that you just don’t have the energy to be social anymore.

When my work leaves me feeling drained, I often veg out after work and resort to social isolation. Being burnt out from work often leaves me feeling tired and having too much energy depletion for anything or anyone else.

Have you noticed that you’ve started canceling plans with friends or skipping out on family gatherings? Or maybe your lack of energy is so severe that you’ve stopped leaving the house altogether.

If you’ve found yourself withdrawing from social activities, it can signal stress-related work burnout.

7. Depression

If there’s no other source of negativity in your life, being depressed may simply be because of job burnout.

If you spend a third of your day doing a job you no longer enjoy, it can be a big mental drain. I’ve seen family and friends who started jobs that they loved eventually go into mental spirals when work conditions change.

Work depression can lead to an overall feeling of ennui, where you lose interest in things you used to enjoy and have difficulty finding joy in anything. At its extreme, you may feel hopeless, helpless, or even suicidal.

8. Difficulty Sleeping

Not being able to sleep can have many causes, but work burnout can be one of them. Sometimes, you end up so stressed at work that you keep thinking about it while you’re trying to sleep.

I often find that if I overextend myself and keep working right up until bedtime, my work can even start to invade my dreams, preventing me from getting a restful night’s sleep. My brain refuses to rest and tries to keep working even while I should be sleeping.

Insomnia can be a side effect of work-related depression from work burnout. It can result in a vicious cycle where you’re too tired to do your job well, think about your job while trying to go to sleep, and then can’t sleep well again as a result.

9. Changes in Appetite

Sometimes, when you’re too busy or stressed at work, you can find that your eating habits change. You might work through breakfast and lunch, have no appetite, or start eating everything in sight.

I almost always notice changes in my appetite when I’m under work stress and feeling burned out. Being too busy at work causes me to skip meals. On the other hand, being depressed causes me to eat all the snacks in the house while binge-watching Netflix when I get home instead of going for a bike ride and eating healthy.

When we’re stressed, our bodies release the hormone cortisol. Cortisol can lead to changes in appetite, such as overeating or undereating.

So, if you find that you’re either eating more or less than usual, it may be a sign that you’re experiencing work burnout.

10. Weight Gain or Weight Loss

Not surprisingly, changes in your appetite from work burnout can also lead to weight gain or weight loss. If you find that you’re gaining or losing weight without changing your diet or exercise routine, it’s a sign that your body is under stress.

When I lose weight without any effort or gain weight, I can always point to depression, anxiety, or stress as the cause. And if those feelings result from work, I’m usually in a burnout pattern.

Did you know that extreme stress increases inflammation in the body, leading to weight gain? There’s also a phenomenon known as “stress belly” or “cortisol belly” where your midsection increases in size as your body attempts to cope with stress. It can happen to men and women of all ages and sizes.

11. Decreased Productivity

You and I both know that when we’re feeling burned out, we have less motivation to do our work and do it well. When burned out, we struggle to concentrate and focus on tasks and make more mistakes and errors. So, it’s honestly not surprising that studies show that we’re less productive when we’re stressed.

When I lack motivation, it may take me three hours to do a task that should only take one. I don’t even know where the time has gone sometimes.

If you’re feeling burnt out, take a step back and reassess your workload. Maybe you’re taking on too much and need to delegate some of your tasks. Or perhaps you need to take a break and return to it with fresh eyes. Regardless, decreased productivity indicates that you’re not operating at your best.

Burnout can also impact our ability to meet deadlines and complete projects.

12. Alcohol And/Or Substance Abuse

It’s true; alcohol and drugs can provide temporary relief from work-related stress and depression. However, it can be a sign of burnout that you shouldn’t ignore.

When I’m stressed or depressed, my usual drink or two to celebrate the weekend can suddenly turn into a drink every evening and then into several drinks every evening. It’s an easy way to forget my work concerns, but it’s not a sustainable solution.

If you’re not careful, you can find yourself needing drugs or alcohol to cope, which can lead to further problems down the road. It usually starts small, such as having a drink after work to relax. But it can quickly become unmanageable and become an addiction.

13. The Onset of Chronic Disease

The job that should be helping to support your life shouldn’t end up destroying it. However, too often, a stressful work environment can leave us with stomach ulcers, elevated blood pressure, and other health problems.

There’s a significant link between stress and chronic disease. Beyond the obvious symptoms, chronic stress can weaken the immune system, making us more susceptible to illness. Some start to struggle with high blood pressure or heart disease. Others may develop autoimmune diseases, such as lupus or Crohn’s disease.

V. Risk Factors for Burnout

No matter which of these symptoms you are experiencing, you may have to dig deeper to understand what is causing them, whether it be a loss of interest in the work or feeling trapped at a job you hate.

Let’s look into some of the risk factors that make you feel burned out at work:

1. Your Work Industry

Every work has its stresses, but some industries are more stressful than others. For example, if you work in a helping profession, the customer service industry, or in a physical job, you’re more likely to experience burnout.

I’ve found myself burned out in helping jobs that I otherwise loved simply because they were so mentally and emotionally demanding. It didn’t mean that I didn’t love what I did. It just meant that I needed more space in my schedule to recharge regularly.

Working a 12-hour shift in the health industry, listening to the stresses of other people as a case worker, being yelled at by angry Karens in customer service, or being physically tired from a hard labor job can eventually leave its toll.

Labor work and helping professions are great for people who feel fulfilled by their work. However, since they work in draining professions, they too experience work burnout on a high level. Field of work is a major risk factor that many are unaware of.

2. A Feeling of Being Unappreciated

Even if you think you don’t have a need for verbal reassurance of your worth and abilities, if you don’t feel appreciated or necessary, it can undermine your work drive.

I don’t need to hear that I’m wonderful every day because it would feel disingenuous. But if I never get any appreciation at all, I end up feeling like I might as well be pressing buttons at a button factory. If my work and position don’t feel valuable, I also worry that my position might be the one on the chopping block during an economic downturn.

Unfortunately, feeling unappreciated at work is a regular occurrence for more than half of the workforce. A lack of appreciation can lead to a feeling of devaluation and cause work burnout.

3. Having Inordinate Amounts of Work Without Time To Complete It

So many workplaces have downsized their workforce that it’s not uncommon for one person to end up doing the work three or four people were doing a decade ago. So, if you feel like you’re doing the work of multiple people, it’s probably true.

I’ve had so much work piled on me before that I found myself taking it home to try to meet deadlines, even without extra compensation.

Obviously, it’s not sustainable for work to devour your life. And finding that you can’t catch up to your deadlines can put you in a downward spiral that feels like will never end.

When you constantly feel like you’re behind or that there’s too much work to do, it can be overwhelming., causing you to lose focus and make mistakes. It can also lead to missing deadlines, leading to even more stress, such as reprimands or warnings from your superiors. And the cycle continues.

Burnout comes swiftly when your life is swallowed by never-ending work.

4. A Lack of Control Over One’s Work

Feeling like you’re not in control of your work can lead to a feeling of powerlessness.

I experienced a lack of control when I worked for a boss who didn’t know what she wanted and kept changing the parameters in the middle of a project or after I’d already completed it. Further, being forced to put my name on something I don’t agree with morally or something below my regular quality standards can be a kick in the gut.

A work environment that is chaotic or unpredictable or where there’s a lack of control can lead to anxiety and eventually work burnout.

5. Not Being Able To Take Breaks

Sure, you’re being paid to work, but everyone needs breaks to do their best work. However, if you’re so busy or your boss is so controlling that you’re unable to take breaks, it can lead to a feeling of being trapped.

I’ve worked in offices where everyone felt compelled by work culture to take working lunches at their desks. Everyone was a work zombie, and nobody lasted for more than a year.

Everyone needs the opportunity to step away from their work and take a break, even for a few minutes. Your brain or body needs a rest, and sedentary workers need a chance to move around. Plus, without breaks, there’s no chance to build work camaraderie with your co-workers other than perhaps to complain at the end of the day.

6. Dealing With Difficult People

People can be both the best and worst parts of a job. However, dealing with difficult people all the time can be draining. Sometimes, the difficult people are customers, while other times, they’re our bosses and co-workers.

I’ve learned over the years to let negative statements roll off my back pretty well, but an accumulation of criticism from bosses, tirades from entitled customers, and nasty coworkers can eventually chip away at my tough armor.

Life is too short to have to deal with difficult people every day. Dealing with difficult people on a regular basis can lead to a feeling of being drained and can eventually lead to work burnout.

7. A Feeling of Being Isolated From Others at Work

Being social at work can be a big difference in how you feel about going to work every day.

I’m at my happiest at work when I’m able to add socializing into my day. Here are some ideas:

• Come in early to hang out in the break room with people getting coffee.
• Eat lunch with people rather than alone
• Walk to people’s offices to talk with them rather than calling or emailing
• Ask about your co-worker’s personal lives
• Find a way to connect with your co-workers if you work remotely

When you’re feeling isolated at work, it can lead to a feeling of loneliness and isolation. It happens due to not having anyone to talk to, inability to relate to your co-workers, or feeling like you’re the only one going through what you’re going through. This isolation can onset work burnout.

8. A Lack of Meaning in One’s Work

Many people argue that a job is a job, but I beg to differ. Sure, a job serves the purpose of earning money, but when you spend a large portion of your life doing something meaningless, it can lead to burnout.

I’ve found that when I do work that doesn’t help someone in some way or have any meaning or purpose, I lose my interest in it within a year or two.

Having a meaningless job can be very unfulfilling. It can lead to a feeling of emptiness and can eventually lead to work burnout. Eventually, one will begin to feel dread which puts a damper on motivation and makes it challenging to find the energy to do your job well.

9. A Lack of Creativity

Not everyone needs to be creative in their job to feel fulfilled. But for others, it’s everything.

This one’s a biggie for me. I absolutely need to innovate and create in my job, or I’m not happy at all.

If you’re the creative type, you can find yourself experiencing job burnout pretty quickly. You want to be able to give your creative input, experiment with processes, and offer ideas. For many, if they can’t do this, they don’t feel like their work has a purpose.

For many, not having a creative outlet at work means they can’t enjoy their work, and it quickly leads to work burnout.

10. A Feeling of Being Trapped

Sometimes, you can just feel trapped at your job. Even if you had the time and energy to search for another job, you wouldn’t be able to take off work to do the interview. Or maybe you depend on having a job with flexible hours to take care of family members. Perhaps this is a second job that you need to make ends meet. Or it’s a family business that you feel obligated to run.

I’ve watched people stay at their jobs out of a sense of obligation or because they couldn’t afford to leave. It can be a tough place to be, but I’ve also watched some of them make bold moves to get out of those jobs. And none of them ever regretted it.

If you’re burned out because you feel trapped, you don’t necessarily have to gnaw off your own foot to get away.

VI. Overcoming Burnout and Stress in the Workplace

Now that you know the 13 symptoms of burnout, it’s time to think about what you can do to overcome it.

Here are some ways to overcome burnout and stress in the workplace.

1. Take a Break

You deserve a break. Go ahead and take it. If you’re feeling burnt out, your mind and body need time to recharge.

I find that scheduling regular vacation days helps. This can be a mental health day, a vacation, or even just a long weekend. Consider taking one day off each month or a week-long vacation every three months. It always helps me to have something to look forward to and work toward.

To heal your body and mind, it’s important to give yourself time to relax and recharge.

2. Get Organized

When I’m overwhelmed at work, it always helps me feel calmer if I get organized.

Start by cleaning your desk. Then make a to-do list and prioritize your tasks. Outline your projects so that you have a roadmap and feel you’re making headway toward your goals. It can also help to delegate some of your work to others.

As hard as it is to function through burnout, at least you can work on the most critical tasks and get the other things done later. And crossing things off your list can be cathartic if you’re overly busy.

3. Set Boundaries

The people I know who have burned out the hardest are those who don’t set boundaries between work and home.

What kind of boundaries can you set for yourself?

• Don’t take work home with you or do work after hours
• Don’t check work email after hours
• Take vacation days and use them for vacation, not catching up on work
• Only make yourself available for absolute emergencies on vacations

Setting boundaries for yourself gives you time and space to just be you apart from your work and stave off burnout.

4. Find a Hobby

Finding something that gives you enjoyment outside of work can be a huge stress release. It also gives you something to look forward to outside of work.

Depending on your hobby, it can also help you create social connections outside of work which is vital for so many of us who don’t have a social life outside of our jobs.

I like to go for a hike or bike ride after an overly stressful day of work. Exploring nature takes me far away from my work thoughts. But you could do anything, including shopping, crafts, bodybuilding, martial arts, learning a language, joining a book club, woodworking, gaming, taking a dance class, or attending local events.

Having a hobby enhances your work performance because it increases your overall happiness. It lowers the dread of going to a job you don’t like because you still get to look forward to doing something you love.

5. Seek Professional Help

There’s no shame in seeking professional help if you’re struggling to cope with work burnout on your own.

When we’re feeling overwhelmed seeking professional help can sometimes be the best thing we can do for our well-being and those around us. The quicker you seek help, the better off you will be in the long run.

Counseling will help you better understand yourself and your goals. It will help you to understand your own needs so you can find a solution that works for you.

6. Find a Job That’s Right for You

Let’s be honest. Sometimes you just need a different job. When you make a list of what’s giving you burnout, it’s often the obvious solution.

Even if you’re doing what you love to do, you may need conditions that are kinder. Better pay, workload, hours, people, and work-life balance can make a huge difference.

The last time I was burned out, I could feel myself becoming a different person the moment I got a job offer making nearly three times my salary without the need to work weekends. I would be doing the same thing, but I could have a life again. Having a life beyond work definitely matters.

If you have doubts about what kind of job is right for you, you can seek advice from a career counselor.

The process will take time and effort, but it will be worth it in the long run. If you find yourself wanting to quit your job, find one that will make you happy, submit a letter of resignation, and move onward.

7. Prioritize Self-Care

You take care of everything at work, but you shouldn’t forget to take care of yourself.

One of the best ways to avoid work burnout is to prioritize self-care so that you can maintain your physical and mental health.

When I’m burned out, self-care is often one of the first things to go. It’s only when I start to prioritize taking care of myself that I start becoming myself again.

How can you take care of yourself?

• Get enough sleep: Most adults need up to seven or eight hours of sleep per night. Getting adequate sleep helps heal the body and mind, reset the hormones, and give your mind and body a break from the constant daily grind of the day.
  
• Eat a healthy diet: Eating a healthy and well-portioned diet is vital for maintaining your energy levels. Make sure to eat plenty of fruits, vegetables, and whole grains. Ensure to limit your intake of caffeine and sugar.
  
• Exercise: Exercise is a great way to reduce stress levels and improve your mood. Even just a 30-minutes walk every day can make a big difference.
  
• Take breaks during the day: It’s crucial to take breaks during the day. It can be a five-minute break to walk around or a more extended lunch break. Taking breaks will help you stay focused.
  
• Make time for yourself: Make sure to make time for yourself every day. It can take 30 minutes to read a book or take a bath. Having time to relax and do something you enjoy is essential. You’re more likely to burn out if your life only consists of work.

8. Maintain a Healthy Work-Life Balance

If you don’t have a healthy work-life balance, you’re going to eventually feel it. Even the most driven people need a break, or they’ll eventually burn out.

I find that when my work bleeds into my personal life and I don’t firmly separate the two, I’m more likely to burn out.

If having an unhealthy work-life balance is your problem, you need to find a way to separate the two. Here are some examples:

• Don’t work through lunch.
• Leave your work at work.
• If you work from home, set firm office hours.
• Set boundaries about your after-hours work availability.
• Find one good job instead of several gigs taking up all your time.

When your personal life is constantly punctuated with work, it can lead to work burnout. Finding and maintaining the right balance may be an ongoing process.

Final Thoughts

That’s it! Now that you understand the common warning signs of burnout and what to do about it, you can start the process of overcoming it. Taking care of yourself and striking a work-life balance is key. But you may also find yourself realizing it’s time to move on to a new job.

If you have friends experiencing work burnout, be sure to share this article with them. 

Do you think you might be experiencing work burnout? Have you tried any of the remedies above successfully? Have you dealt with work burnout in the past? Share your experiences and tips in the comments below. I’d love to hear from you. Let me know if this article gave you a better understanding of work burnout. And if this article has inspired you to look for a new job, check out articles on my site about the job search process.

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