Burnout: how to spot the signs – and 5 steps to combat it

Are you wondering if you might be burnt out? In today’s world, we’re all under pressure. Whether it’s work-life changes or economic challenges, there’s so much going on.

Temporarily feeling stressed is normal. But when it becomes an all-the-time feeling, your body might be signaling to you that you’re experiencing burnout.

When stress is affecting your mental and physical health, it’s important to pause and check in with yourself. Unchecked burnout can lead to poor sleep, health issues, and other challenges at home and at work.

The good news is – there are things you can do to avoid and combat burnout. This article will explore what burnout is, how to spot the signs, and what to do if you think you’re experiencing it.

Is burnout a real thing?

Yes, burnout is a very real thing! It is defined and specifically occurs within the context of work-related stress – rather than in other contexts or areas of life.

According to the World Health Organization (WHO), it results from “chronic workplace stress that has not been successfully managed.”

The WHO explains that it is characterized by:

• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job;
• and reduced professional efficacy.

Studies have linked excessive stress to a higher risk of heart problems.

While being busy and stressed might seem normalized by societal and social standards, it’s important to know when what you’re feeling goes beyond day-to-day situational stress.

What does burnout feel like? How to spot the signs

Burnout can affect both your physical and mental health, explains psychologist Dr. Mariyam Ahmed.

It can cause a range of symptoms, such as:

Changes in efficiency or effectiveness. You might notice a shift in how you approach work. For example, you may normally meet deadlines easily, but now find you’re always down to the wire. You may also feel less satisfied with your job or your work performance.

Changes in mood. You might also feel sad, anxious and irritable. You may even dread getting out of bed in the morning, Dr. Ahmed says.

Changes in physical health. Burnout and stress can also cause physical health issues. Dr. Ahmed suggests watching for unexplained headaches, digestive issues or difficulty sleeping. However, before concluding that these symptoms are due to burnout, check with your doctor: it’s important to rule out other causes.

Changes in behaviour. You may notice that you’re pulling back from your friends or activities you once enjoyed. Maybe you’re sleeping less or sleeping more than you’d like to.

Burnout can also mean that you’re engaging in activities that don’t make you feel better, like doomscrolling way past bedtime, eating food that doesn’t make you feel nourished, or skipping the gym to watch more TV. When you’re around people you love, you might feel distracted or moody. Two of the most challenging symptoms are cynicism and negativity.

What's “masking”?

Sometimes people with burnout and other mental health challenges start “masking”. According to the Canadian Mental Health Association (CMHA), “masking is hiding or suppressing something about ourselves – emotions, personality traits, behaviours, or symptoms – from others. It’s a coping mechanism used to stay safe, hide in plain sight or ‘fit in,’ and we may even do it without being aware of it.”

Often, masking stems from feelings of shame and fear of judgement, or because the difficulty we are experiencing feels inconsistent with how we generally view ourselves.

Men tend to mask their mental health challenges more than women, but any of us can turn to it. Masking at work can add stress, contribute to feeling lonely or on the periphery of relationships, increase symptoms of burnout, and even impact the people around you.

However, the CMHA clarifies that “managing your reputation by behaving professionally in the workplace, or politely in public, is not the same as masking. Being kind and courteous, even when we’re struggling, is practicing compassion. Masking is more about hiding things about ourselves so that others accept us and requires constant effort.”

The CMHA suggests that by talking openly about how we’re feeling, asking others how they’re doing, and seeking support, we can help unmask others and ourselves.

When you’re checking in with people, the key is to not just ask a question – it’s to pay attention to the answer. Show you care enough to dig deeper, and listen to your gut instinct.

Try to be thoughtful and specific about what (and when) you ask. For example, during a quiet, one-on-one moment with a colleague, you could say: “How’s it going with [name of a work project]? I remember you mentioned that the project lead was changing some of your deadlines. Have things calmed down a bit now?” With a friend, you could go for coffee or a walk, and gently check in about situations or experiences you know might be affecting them.

Who’s at risk of experiencing burnout?

As Dr. Ahmed says. “Anyone can be at risk for developing burnout, regardless of occupation. Burnout is really on the rise across the board.”

We’re all susceptible – at different ages and life stages.

Remember: you deserve to feel good. There are things you can do to create more work-life balance and support your mental health.

5 steps you can take to combat burnout

Burnout can happen to anyone. Luckily, there are things you can do to support your mental and physical health.

If you’re dealing with burnout or just starting to feel its effects, you don’t have to be stuck in a cycle of stress. You can take small steps, even if you’re just trying to get through the day.

1. If it’s workplace stress, tap into resources provided by your company

Talk to your manager about the available resources. Many organizations provide workplace benefits, an employee assistance program (EAP) or other support systems. Also, there may be ways to reprioritize your workload to support a better work-life balance. Your mental health matters.

2. Fill your cup when you have time

Write a list of things that fill your cup, and things that drain your cup. So often, we reach for the quick fixes (scrolling social media, eating junk food, laying on the couch) over the actions that will make us feel better, like going for a walk, reading, or cooking a favourite meal.

To support your mental health, plan ahead, and start slowly.  Build on the habits that will fill your energy, rather than drain it. Remember, in the moment, it might feel easier to stay home and watch your favourite show rather than see friends. But, once you get out of the house and engage in activities that bring you joy, you’ll start to feel better.

3. Make health a priority (even when you’re tired)

When you’re feeling burnt out, the last thing you might want to do is put in the added effort of meal planning, going for a walk, getting to bed on time (or waking up early), or turning off your screens. We’ve all been there.

Small choices can incrementally make a big impact. A balanced diet and regular exercise both nourish your body and help relieve burnout.

Try healthy meal preps to get you started. Or, download a meditation app that can coach you for 5 to 10 minutes a day. Get in a few minutes of exercise at home, practise self-care, or try a brisk walk outside.

4. Reach out to loved ones

Support from your friends, family and colleagues can help ease your stress. You may have periods of not being able to see your family, friends or co-workers in person. But you can still stay connected by phone, email or video.

Isolation is another a sign of burnout. If someone you know is pulling back from normal social activities, get curious and check in on them. You can make a positive impact just by reaching out to say hi or tell someone you’re thinking of them.

If that person is you – consider talking to a health-care professional. Your family doctor is a good place to start. And Sun Life’s provider search is a quick way to find someone nearby.

5. Reach out to a professional

A mental-health-care provider can offer you personalized support. They can also provide you with tools to help manage stress.

Your mental health is just as important as your physical health. Talking to a professional is, in a way, like going to the gym: it will help keep your mental health in shape.

Be sure you’re maximizing your employee benefits to access counselling and care services. For example, your Employee Assistance Program (EAP) may include free therapy sessions for you and your family. Also, since the pandemic, a lot of care services now offer virtual appointments. This means you can fit therapy into your life without commuting.

How long can burnout last?

Everyone is different and every situation is different. This means that burnout can last anywhere from a few weeks to months. There’s no right or wrong answer. But the one thing that can help alleviate and move through burnout is by getting support.

Noticing the signs, asking for help, and talking to a professional can help you avoid and move through tough periods.