Suzie Chick

Burnout is not something that happens overnight. It creeps up slowly on us. It’s a slow, gradual process involving chronic stress and exhaustion which eventually takes control of our life. Given its gradual nature, there are some key signs that potential burnout might be coming over the horizon. 

Spotting burnout early gives us a chance to take some preventative action before it takes a hold. As therapist Dina Glouberman (in her book The Joy of Burnout) explains “it is far wiser to stop before we are forced to.”

So, what are the key early signs to look out for when it comes to burnout?

• Excessive drive and ambition
  • We knowingly work harder on a certain project, say to impress a new boss, or reach a certain goal. The stage is then set for burnout to perform!
• Self-neglect
  • We stop taking care of ourselves for example reducing our time exercising, relaxing, or doing a hobby. 
• Disrupted sleep
  • Sleep is a major indicator of early burnout. Difficultly sleeping (be it going to sleep or staying asleep) adds to the exhausted feeling which comes with burnout. 
• Anxiety and dread
  • We experience a sense of dread, say when facing another day at work. Levels of anxiety are heightened when confronting the origins of our stress. 
• Feeling irritable and overwhelmed
  • Our ability to tolerate general day to day life becomes difficult. For example, when things don’t go to plan, we become irritable and snappy and feel quite overwhelmed, not knowing how to cope (when we normally would have been fine to manage such events). 
• Physical illness
  • Our bodies react to chronic stress, namely affecting our immune system. Physical symptoms such as headaches, backaches, IBS, and skin rashes can be a common response to stress. 
• Withdrawal
  • We cancel plans with friends and family, and withdraw from our relationships, not sharing or connecting with others.
• Escapism
  • Another form of withdrawal is escapism, be it through using alcohol or food to numb any distress or scrolling on social media for hours on end.
• Defensiveness
  • We may become defensive about the impending burnout, maybe through denial (the classic “I’m fine) or displacement (blaming our boss for the workload instead of owning some accountability). 

I would advise if you’re noticing several of the above signs being relevant for you, then it’s time to take some action to tackle burnout before it takes hold. Immediate actions can include speaking with your employer about your current workload, speaking to a qualified therapist or coach, or asking friends and family to help and support you.