6 Early Signs of Burnout and How To Recover From It

Are you reaching a breaking point? Here are some early signs of burnout and tips to predict and recover from burnout.

We are more stressed than ever before. At the beginning of this year, I made an ambitious list of New Year resolutions. Without too many thoughts, I require myself to write 3 posts a week, do yoga at least once a day, and start working on a side hustle. They lit a fire in me, and I was working 14 hours a day non-stop.

Until one day, I couldn’t focus on anything. I couldn’t get out of bed in the morning and couldn’t fall asleep at night. I stayed in front of the TV but didn’t pay attention to the show at all.

If you have gone to the gym, you know how it feels the day after a leg day. You are sore, your muscles are swollen, and no matter how much you want to train, your body just won’t allow it.

Now imagine doing heavy leg workouts every day. That’s what happens to your brain when you work non-stop. As much as you push yourself, the exhaustion will eventually get the best of you. And all of a sudden, you are in the status of burnout.

What is burnout?

Burnout might seem like a popular word thrown around the Internet, but its origin dates back to 1974. In an article written by psychologist Herbert Freudenberger, burnout refers to the state of “becoming exhausted by making excessive demands on energy, strength, or resources.”

If you feel like you lose interest in everything, unable to focus, and are emotionally drained, you are probably in burnout. And it’s more than just being tired. When you are burned out, a good night’s sleep won’t be enough to recover. The symptoms last for days or even weeks.

Can you experience burnout?

In Herbert’s 1947 article, he pointed out that “the dedicated and the committed” were more likely to suffer from burnout.

Things are a little bit different now.

The world puts more stress on us than 50 years ago. The news is on 24/7, technology blurs the line between work and life, and taking a break becomes a luxury.

Burnout is no longer a badge of hard-workers. It’s something that we all face with. Whether you work on a 9-to-5 day job or you are a stay-at-home mom, you can experience burnout at some point.

So to prevent pushing yourself too hard, here is a list of early signs of burnout. Read on for a quick mental health check and some tips to recover from burnout.

If you hit most of the signs of burnout, it’s time to schedule a break. Take care of yourself so you can go further.

Early signs of burnout to spot and take action

You become irritable.

You get mad over a typo in the email or a question from a coworker. The jokes of your work friend no longer make you laugh. Instead, you think about stapling his mouth. Don’t just blame yourself for being mean. In fact, you might be on the edge of burnout.

When you are stressed and anxious, your patience level will likely decline. Deep down, it’s the disappointment that gets on your nerve. Anything extra will be too much for you to handle.

You rush through tasks.

When tight schedules and deadlines get to you, quality is no longer your primary concern. You stop caring and start rushing.

You make more mistakes than usual. You no longer double-check the wording before hitting “send”. All you think about is completing the work and leaving on time.

You forget to do the simple things.

Usually, you handle the chores perfectly. You taking your meds, pick up the mail or clean the dishes without a problem. But recently, you keep forgetting or delaying the everyday stuff.

Stress and fatigue put your brain in a low-battery mode. And the less important tasks are put off. If you keep forgetting about showers and laundry, it’s time to figure out what’s draining your attention.

You avoid communication

If you are facing burnout, you may find yourself avoiding contact at all costs. You make up excuses to eat alone at lunch break. Small talks get on your nerve. And when you get home, all you want to do is crawling back to your room and hide.

Not all loners suffer from burnout. But if you crave isolation more than ever, you may be at risk of burnout. Whether you are an introvert or an extrovert, you feel lonely even when surrounded by people.

A significant change in sleep hours

When you are emotionally drained, you either sleep much more or much less.

Your brain needs more time to recover from exhaustion. If your workplace is the source of stress, you may feel like you don’t want to leave your bed to work. Thus you spend more time sleeping.

On the other hand, your mind can be overly active during bedtime. Your brain tries to make up for the underperformance during the day. As a result, you either lose sleep or your sleep quality declines. These two opposite symptoms can all indicate burnout.

Nothing excites you anymore.

At work, burnout is sometimes misinterpreted as poor work ethics: showing up late, dreading the day, and getting off work once the bell rings.

Ironically, burnout happens more often on those who work hard.

The victims of burnout are often best employees, workaholics, and over-achievers. They have the best work ethics. But sometimes, they stop functioning. That’s a sign of emotional fatigue or even burnout.

How to prevent or recover from burnout?

Here are some tips to stop things from getting worse if you relate to these signs of burnout.

Switch up your routine

Repetition may lead to numbness. If you do the same things every day, try to mix things up and change your routine a bit.

For example, you can take a different road to work, try new breakfast recipes, or schedule a quick workout in the morning. These changes might look small, but they will refresh your schedule and bring you new vibes.

Drink more water

Not drinking enough water puts you at risk for anxiety and burnout. When my schedule is tight, I keep forgetting drinking my water, which causes even more stress. That’s why it’s essential to check your water consumption, especially on busy days.

According to Mayo Clinic, daily water intake for men is about 3.7 liters and 2.7 liters for women. I always aim for 3 liters per day. When you are hydrated, you feel refreshed. You have more energy to tackle your tasks.

Talk to someone

I didn’t think opening up would make any difference. But I was wrong.

The last time I caught myself sliding towards burnout, I forced myself to open up about my struggles to my best friend. She was patient and sympathetic. And she brought some new perspectives to the situation. Her advice eventually helped me recover.

If you are in the same situation, find someone you trust and talk about your feelings. Go to a therapist if needed. It’s difficult, but it’s worth the effort.

Random acts of kindness

Helping others is helping yourself. When stress gets to us, our problems are the only things we see. And we forget all the good we can do in the world.

By doing random favors, your attention goes to others rather than on your struggles. A thank-you, a smile, or a nod from strangers can brighten up your day. Kindness is free, and it could be a powerful antidote as well.

Go back to your childhood hobby.

When we suffer from burnout, we lose interest in everything. But a childhood hobby may rekindle your passion.

Think of something you enjoyed doing as a kid and pick it up. Drawing, singing, performing…these childhood activities not only bring you back to the good old times. They will also satisfy your nostalgia, making you feel warm and less lonely.

How well are you doing?

Do you relate to these early signs of burnout? What is your experience in burnout recovery? Leave your thoughts in the comment!