6 Signs You Are Experiencing Burnout

Are you constantly weighed down by an invisible force of stress, leaving you feeling suffocated? You might be experiencing burnout.

An increasing prevalent issue in today's fast-paced society, burnout often impacts those who work long hours or struggle to cope with daily challenges. Whether it stems from the workplace or home, the increasing demands of everyday life can lead to exhaustion in all forms—physical, emotional, and mental. Over time, this can result in serious health problems. Hence, it is crucial to take action to address it.

Read on to find out if you are experiencing these six key signs of burnout, and learn effective ways to deal with them.

1. You feel constantly tired, even after a full night’s sleep.

Stress induced by burnout often disrupts sleeping patterns, leading to feelings of lethargy and tiredness throughout the day, despite getting a full night’s rest.

2. You often feel irritable and experience frequent mood swings.

Chronic fatigue from burnout can lower your tolerance for even minor inconveniences, resulting in frequent irritability and mood swings.

3. You are getting sick more often.

Chronic stress elevates cortisol levels, which weakens the immune system and make your body less effective at fighting off infections.

4. You avoid social interactions and activities.

The emotional and physical toll of burnout can make socialising feel burdensome, leading to withdrawal and isolation from social activities.

5. You have lost enthusiasm for the activities you used to enjoy.

Burnout can lead to chronic stress and exhaustion, affecting your ability to enjoy activities you once found fulfilling.

6. You find it difficult to focus on tasks.

Burnout depletes mental energy and impairs cognitive functions like concentration and memory, making even simple tasks feel overwhelming and unmanageable.

Ways to Manage Burnout

To prevent burnout from affecting your health and well-being in the long run, it is important to find the appropriate strategies to cope with stress. Here are some useful tips to set you on the right path:

Set clear boundaries: Avoid bringing work home and allocate specific times of the day for work and leisure. Establishing a clear work-life balance will ensure that you have time to recharge and relax.

Take regular breaks: Taking regular short breaks throughout your workday can help rest your mind. Even a few minutes away from your desk can make a significant difference.

Manage workload: If possible, learn to say no when necessary to avoid overcommitting to excessive responsibilities. Discuss with your supervisor to find more effective ways to manage your overwhelming workload.

Practise self-care: Regardless of your schedule, set aside time for activities such as exercising, visiting your favourite café, or simply hanging out with your loved ones. Practising self-care also includes maintaining a healthy, balanced diet and getting at least seven hours of sleep each night.

Seek support: Reach out and share your feelings to someone close. Sharing your thoughts and experiences can bring relief and comfort, while helping you gain new perspectives on managing stress.

While it is normal to feel down or stressed at times, do not hesitate to reach out for help if you find yourself struggling. If you need professional assistance, Raffles Counselling Centre offers a range of services, including mental health support and career counselling to help you navigate life’s challenges.

This article is reviewed by Tan Hui Hui, Clinical Psychologist, Raffles Counselling Centre.