12 Hidden Signs of Burnout Experts Say to Watch For

If you’ve ever been busy at work for extended periods without a break, you may be all too familiar with burnout. Burnout is a state of emotional, mental, and physical exhaustion that occurs when you can’t catch a break from stress.

Recognizing burnout before it affects you is tricky because the signs are subtle. Nevertheless, it's important to notice the warning signs of burnout to avoid this debilitating state.

Here are 12 warning signs mental health experts want you to take seriously to avoid falling prey to burnout.

You’re Always Tired

When you’re continuously stressed, you can’t relax or rest properly, which makes you feel exhausted. Simple tasks tire you, and you can’t seem to overcome mental fog no matter what you try.

Excessive exhaustion is a warning sign that you’re approaching burnout. Consider taking a break, planning a vacation, or at least take a few days off from work.

You Feel Useless

A hallmark of exhaustion and burnout is feeling not good enough or, worse, useless. You’re stressed and tired, so you make mistakes and forget things.

Since your mind focuses on the negatives, it’s easy to feel like you’re to blame for everything, which opens the door to feelings of hopelessness and uselessness.

You’re Cynical

While some people feel useless as they approach burnout, others become cynical. They find no joy in their work or personal lives and expect things to worsen.

When you feel cynical, you can’t enjoy anything like you used to. Instead, you have a negative outlook on life and expect others to stab you in the back, which is no way to live.

You Feel Depressed

Feeling exhausted and useless is a direct path to depression. Despondency may not always equal depression, but it’s hard not to feel depressed when you see nothing awaiting you in the future but more exhaustion and stress.

Burnout often causes depression to flare up and worsen because it offers no respite. If you’re depressed often, it’s a clear warning to take a break.

Sunday Nights Are the Worst

Many people dread Sunday nights and the idea of returning to the office on Monday mornings, but if you’re so miserable on Sunday evenings that you feel overwhelmed, you’re on your way to burnout.

Hating your job puts a damper on your whole existence, so show yourself kindness and start looking for another job. Burnout isn’t worth a paycheck.

You Lose Your Temper Easily

Being stressed and tired is a recipe for losing our grip on our temper. If you snap at co-workers or family members over trivial matters that wouldn’t normally phase you, you’re on your way to burning out.

Get a grip, apologize, and take a break. Even a long weekend can help you rejuvenate and approach small irritations in a better frame of mind.

You Can’t Concentrate

We can’t even focus on small, easy tasks when we're exhausted. Have you tried writing that report three times this morning and somehow couldn’t follow through?

Lack of concentration is a sign your mind desperately needs a break before it descends into full burnout. So, give yourself a much-needed timeout and a chance to start fresh.

Sleep Becomes Elusive

Although people who are about to burn out are always tired, their sleep is restless and poor. Even when they get enough shuteye, they don’t feel refreshed or rested when they wake up.

Stress is the sleep killer. Unless you minimize it, your sleep won’t come easier or recharge your batteries.

Tension Headaches Become Common

Many people who experience burnout suffer tension headaches and migraines that don’t respond to painkillers. Coupled with the lack of sleep, these ailments turn their lives into a nightmare of pain and misery.

If you experience frequent headaches that interfere with your work or free time, you may be on your way to burnout. It’s time to stop and reassess.

You Turn to Unhealthy Coping Mechanisms

When our lives are frustrating, tiring, and joyless, we often turn to unhealthy coping mechanisms like alcohol, drugs, or overprocessed food. These mechanisms are unhealthy because they compound a mental issue with physical ones instead of solving it.

Don’t turn to these mechanisms if you struggle with work or personal life. Instead, consider seeing a therapist to identify the root of your problems.

You Called In Sick for the Third Time This Month

A clear warning of burnout is not wanting to be at work. If you can’t face a full week without calling in, you’re likely on your way to burnout. Conversely, you may not struggle with absenteeism but presenteeism.

In this case, you get your body to work, but your mind is elsewhere. All the other signs of burnout we mentioned above prevent you from completing tasks or being efficient.

Your Stomach Hurts

Like headaches, stomach aches often indicate you’re operating under too much stress and tension. If you experience frequent indigestion and your favorite foods now cause heartburn and cramps, you may be about to burn out.

A break and a culinary reset can eliminate these digestive issues and help you minimize stress.