Signs and Symptoms of Burnout and How to Address Them

Burnout is real. The term burnout refers to a state of emotional, mental, and sometimes physical exhaustion brought on by prolonged or repeated stress. Caused by a variety of factors, including a heavy workload, lack of support, inadequate sleep, and a poor environment, burnout is alarmingly common. In fact, one study conducted in 2020 indicated that over 50% of high school students reported experiencing academic burnout. The prevalence of burnout can intensify throughout college and into one’s career, with 65% of employees reporting burnout in 2023. So, what are the signs and symptoms of burnout, and more importantly, how can we address them?

Often, the most obvious signs of burnout manifest physically If you’ve experienced overwhelming exhaustion or fatigue, frequent headaches, unexplained muscle pains, or persistent stomach aches, this may be your body’s response to the chronic stress that contributes to burnout. Insomnia, lack of appetite, and other changes in sleep and eating habits can also be indicators of burnout. It’s important to recognize these physical changes in your body, because although these symptoms may sometimes seem insignificant, they could signify a more significant underlying problem.

In addition to physical signs, burnout frequently triggers negative emotional symptoms. Individuals experiencing burnout may become more easily irritable, fostering persistent anger and frustration with themselves or others. Furthermore, burnout can contribute to heightened anxiety, apathy, hopelessness, and depression. It is also common to experience a loss of interest or diminished enjoyment in work or hobbies. Another notable symptom of burnout is depersonalization, which is characterized by a sense of disconnection and a distorted perception of self. Left unchecked, the emotional symptoms of burnout can develop into mental illness, including depression or anxiety. 

Changes in behavior may also serve as indicators of burnout. For example, someone affected by burnout may have difficulty concentrating or display decreased productivity. These behaviors often stem from the emotional symptoms of burnout, such as diminished motivation to complete tasks. In addition, the negative mental health mindset fostered by burnout may cause individuals to doubt their own capabilities, resulting in avoidance or hesitation when it comes to tasks crucial to important goals. It’s common for those facing burnout to cope by withdrawing from social interactions, further isolating themselves from others.

If the signs and symptoms of burnout sound familiar to you, don’t fret! While overcoming burnout may be challenging, there are effective ways to address it and prevent it from occurring again. If you are going through a period of burnout, work to prioritize your mental and physical health. Dedicate time each day to practice a form of self-care, such as journaling or meditating each morning. Work on improving the health of your body by exercising for at least 30 minutes a day and nourishing your body with brain-boosting foods. When feeling overwhelmed, lean on your support network, which includes friends, family, teachers, and mentors. Set goals and create a schedule to keep you motivated and on task. And most importantly, take breaks! Remember that your mental health is priceless–don’t be afraid to take time away from the environment contributing to your burnout.