Listen to your body… signs and symptoms of burnout
I speak from personal experience when I say burnout creeps up on you – it's insidious in its approach and quite often you are exhibiting lots of symptoms before you realise you have a problem.
Burnout is a syndrome - a collection of signs, symptoms, and issues associated with a specific health-related cause. It is a state of chronic and prolonged physical, mental, and emotional exhaustion, which doesn’t discriminate – it can impact anyone, from students to CEOs, caregivers to executives.
First, a little story about me and my symptoms. 12 months before I tipped into full-scale burnout, I developed acute chest pain, with sky-high blood pressure. Over five days my BP reduced back down, and I went back to work, continuing exactly as I was before.
I was working long hours, yet didn’t feel like I was getting anywhere – the to-do list never got any shorter. My sleep pattern was affected – 4 hours’ sleep was a good night. Headaches and chronic back pain were normal, and my eating habits were a mess – I wouldn’t eat breakfast, rarely ate lunch, and binge eating in the evening.
Around six months before my burnout crisis, I became snappy with people, at work and home. I had no bandwidth to think rationally, and was fed up every time someone came to me with an issue or problem. I hated going out – I was too tired and didn’t have the energy to interact with anyone, it took all my energy just to get through the working day. I relied heavily on a journal – everything got written down, because I struggled to remember important things.
The last three months before crisis, I simply stopped caring. Everything that happened just washed over me – I functioned on autopilot, doing what I always did, because I had to. My drive to do the right thing because I cared, had gone. It felt like a hole inside, and I didn’t have the energy or the inclination to do anything about it.
By the time I booked sick, I wasn’t sleeping at all, feeling permanently ‘wired and tired’. I felt broken – nothing worked the way it used to, I couldn’t get my mind or body to do what I wanted.
At the time, these things were scary. Now, I know they were all symptoms of chronic burnout.
Let’s have a look at a list of common symptoms:
1. Exhaustion
One of the most common symptoms is feeling physically, mentally, and emotionally drained, even after sleep, a holiday, or a break from work. It feels as if you have simply run out of battery.
2. Lack of Motivation
A significant reduction in your motivation and productivity is normal. Tasks that once sparked excitement now feel like burdens, leading to avoidance of things you once did.
3. Increased Irritability
Burnout can leave you feeling irritable and short-tempered. Small inconveniences now trigger disproportionate emotional responses, straining personal and professional relationships.
4. Cognitive Difficulties
Impaired cognitive function is common, making it challenging to concentrate, make decisions, or remember information. This "brain fog" affects job performance and lead to feelings of frustration and incompetence.
5. Emotional Distancing and Social Withdrawal
You may withdraw emotionally from others as a coping mechanism, becoming isolated and avoiding social interactions, because you’re exhausted. The irony is that social connectivity, or spending time with friends and loved ones, gives you back energy.
6. Deterioration of Physical Health
Burnout manifests in a large range of physical symptoms, as your body is spending longer in the stress response phase, where the body produces more fight-or-flight hormones.
Symptoms include headaches, muscle tension and chronic pain, gastrointestinal problems, and high blood pressure. These serve as warning signs that the body is under significant stress.
7. Changes in Sleep Pattern
You are likely to have trouble falling asleep, staying asleep, or having restful sleep, often linked to racing thoughts and worries, perpetuating the sequence of exhaustion and stress. Reduced sleep further worsens physical symptoms and irritability, so it becomes a vicious cycle.
8. Apathy and Loss of Interest
Burnout can dampen your enthusiasm for activities, hobbies, and even people and relationships that were once enjoyable. You may feel apathetic and indifferent, which can be devastating for you and others.
9. Absenteeism
The overwhelming stress and exhaustion can make it challenging to keep regular attendance and fulfill your responsibilities. As burnout is associated with feelings of reduced efficacy, absences can trigger feelings of guilt.
10. Feelings of Hopelessness
Persistent feelings of hopelessness and pessimism are common. You may question the purpose and meaning of your work or life, feeling trapped in a cycle of stress with no end in sight and seemingly no ability to make a difference.
Help is at hand
Looking back now, I know I was in chronic burnout after years of high work stress and load, with a poor attitude to self-care. Having gone through one of the scariest experiences of my life, I am a better and stronger version of myself now, and I want any of you who may be experiencing a similar situation to know that there are things you can do to pull through.
Remember, burnout is not a sign of weakness – it’s a signal that something in your life needs attention and adjustment. Listen to your body and take proactive steps to restore balance and well-being.
I am evidence that with the right support and attitude to change, you can transition to a new, better approach to life. Achieving balance across all aspects of your life is so important in managing stress and burnout. I don’t want anyone to feel they have to navigate burnout alone, which is why I have three bespoke coaching packages to support burnout prevention, recovery, and beyond, so you can be the best you can be, and be well whilst doing it. Check out my packages here, or contact me for a 30-minute call on how I can help you.