Checklist: 10 Signs You Have Burnout

Health 2023
Checklist: 10 Signs You Have Burnout
Checklist: 10 Signs You Have Burnout
Video: Checklist: 10 Signs You Have Burnout
Video: 6 Signs You’re Burnt Out, Not Lazy 2023, February

Text: Vasilisa Kirilochkina

In 2019, WHO included the long-discussed psychologists "professional burnout syndrome" in the International Classification of Diseases. The WHO still considers burnout to be not a medical but an emotional condition. The development of the syndrome is the result of chronic stress at work, and not in other areas of life. At the same time, burnout can undermine health - lead to the development of type 2 diabetes mellitus, cardiovascular and muscle diseases, provoke problems with the digestive tract, headaches, insomnia, depression and other clinical conditions. So “burning at work” is no longer a poetic metaphor for fruitful and inspired work, but a serious problem that should be monitored and suppressed.

The reasons for burnout can be very different. Specialists at the American Mayo Clinic highlight unclear expectations from work, an extreme and chaotic schedule, a lack of social support and a toxic atmosphere within the company, regular overwork, lack of control over their own professional life - in general, the standard set of the average employee of a large corporation. “It is important to understand that the presence of even all of these prerequisites does not necessarily lead to the development of the syndrome - these are just stress factors. And burnout is our defeat in front of them, the result of an unsuccessful attempt to cope with them,”says Anna Krymskaya, clinical psychologist, psychotherapist and CEO of YouTalk, an online psychological help service. We've collected ten worrying symptoms that can mean that your body has run out of energy to deal with stress - burnout has begun.


You feel tired all the time

Constant fatigue, emotional and physical exhaustion directly indicate that the body has no strength left at all. Chronic stress can literally suck energy out of us in order to keep the body on a completely unnecessary alert at all times. If you feel tired after a night of proper sleep, a great weekend in nature, or even a week's vacation, this is a direct sign of burnout and many other even more dangerous conditions. Therefore, in case of chronic fatigue, you should consult a doctor.

Can't concentrate

You can assess the level of your concentration subjectively: remember how quickly you solved different work tasks six months ago, and how you are coping with them now. Another way to test your ability to focus is to use the tomato method for work that requires concentration. Set the alarm for 25 minutes and try to immerse yourself in the task. If you can't focus even for such a short time, you can talk about the beginning of burnout. The same goes for problems with memorization and learning.

Work began to get worse

This symptom is one of the main external differences between stress and burnout. In the first case, you are most likely working to the limit of your capabilities, and some mistakes and failures can be attributed to the situation itself - an emergency, a burning deadline, the complexity of the task. When you burn out, you just start to work worse compared to what results were given before. Your ideas are less often supported, projects are more often returned for revision - these signs can be considered a decrease in efficiency. Conscious or not is not so important in the context of burnout.


That being said, you're always busy.

It is known that constant processing reduces productivity and can provoke the development of depressive conditions. If you feel that work has taken over all your time, you cannot put down your phone even after ten in the evening, take your computer with you on all trips, and send messages to your boss during a romantic dinner, you should slow down and set at least minimal boundaries: such dedication is not will bring benefits, only harm health.

Get annoyed and criticize too much

It is absolutely normal to experience negative emotions from time to time, to show pessimism, to be angry with yourself and others. But if lately you have not come out of the grunting mode at all (although you have not noticed this before), this is a reason to think.Try to objectively assess the reasons for your irritability. Is everyone really so bad, the atmosphere is so toxic, and the assignments are absolutely impossible? If so, it might be time to change jobs. But chances are good that this is just your perception, distorted by emotional burnout.

It's hard for you to start doing something

Lack of motivation is a sure harbinger of burnout. It manifests itself in a reluctance to take on new projects or even go to work. The feeling of anticipation of interesting tasks disappears. Even the possibility of a raise or a financial bonus does not motivate. With your head you understand that it would be nice to start working, but you continue to procrastinate. Motivational exhaustion is one of the official burnout symptoms described in the ICD classification, along with increasing mental distancing from professional responsibilities, when both failures and successes become indifferent.


You are not happy with the work done

The loss of the inner hum, which helps to get high from work, and the subsequent burnout, was beautifully described in her TED talk by American screenwriter and producer Shonda Rhimes: “The hum of the engine died down. I stopped loving work. I did everything that I did before. But there was no hum. There was silence inside me. The colors were the same, but I didn't enjoy it anymore. " Rimes helped to start the engine again by eliminating the fifteen-hour workday and regaining balance between work and personal life.

You drink more often and eat less

Stress makes us more likely to turn to quick but dangerous ways to pamper and relax: drink a glass of wine, smoke a cigarette, snack on ice cream, and dine on pizza. Unfortunately, short-term decisions can be expensive. Junkfood does not help, but only interferes with the body's fight against stress. And regular consumption of alcohol, among other things, disrupts sleep - our main source for recuperation.

Your health has deteriorated

Health problems can be associated with poor nutrition and increased bad habits. But chronic stress in itself can slowly destroy the body. The longer you are under its influence, the worse you feel. Symptoms include back and neck pain, indigestion, high blood pressure, decreased libido, menstrual irregularities and immune functions.



You stopped caring about yourself

Perhaps the most disturbing and important symptom of burnout. During stressful situations, it is worth supporting the body, taking care of your physical and mental condition. But with burnout, there is simply no strength left for it. Instead, a person suffering from the syndrome chooses the most destructive strategy of behavior - ignores chronic fatigue and continues to work in excess of the norm, lacks sleep, does not rest, but only seizes stress with junk food. Anna Krymskaya recommends: “To prevent or stop burnout, try to make time for yourself: adjust your sleep routine, exercise regularly (for example, take a walk), spend time with your loved ones, find yourself a calming and enjoyable hobby, try yoga or meditation - these practitioners have proven to be effective in dealing with stress. " And if you realize that you cannot cope alone, seek help from a psychotherapist.

Photos: normann-copenhagen

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