Signs You May Be Burnt Out

Going from Work From Home to Work From Home forever, the modern way of living has been flipped upside down from the coronavirus pandemic. As professionals are working longer hours and the lines blurring between work and home, many are reporting higher rates of stress and burnout. But, what can one do about it?

What is Burnout, Exactly?

In May 2019, the WHO officially recognized burnout as an occupational phenomenon. The official definition of burnout is as follows:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

 

  • 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.”

In short, people who suspect they are burnt out feel tired, disconnected from their job, and drop in their work performance.

Why Do People Burnout?

Prior to the pandemic, a Harvard Business Review article cited the top five reason for burnout as: 

  1. Unfair treatment at work; 
  2. Unmanageable workload; 
  3. Lack of role clarity
  4. Lack of communication and support from their manager
  5. Unreasonable time pressure.

In many ways, the hilarity of ‘happiness is reality minus expectations’ does ring true even at work.

Since the start of lockdowns and shelter-in-place orders across the US in March 2019, many professionals have had to adapt their lifestyles quickly. Schools closed and working parents had to not only be Product Managers or Engineers, but parttime educators. Distractions from the “new normal” became ubiquitous as thousands of us had to figure out what allowed us to stay connected to our bosses, teams, and colleagues while still attending to the needs at the home and personal lives. 

Additionally, people are reporting working longer hours to keep up. A recent Blind survey covering burnout found that 68% of respondents felt burnt out either daily or weekly. There has also been a 96% increase in posts related to Burnout within the community on Blind. 

What are the Signs of Burnout?

While we strongly suggest that every individual consult their doctor or primary care physician, there are some common traits and signs that people may note if they’re experiencing burnout. These are often, though not limited to:

  • Feeling down/depressed
  • Decrease in motivation
  • Lack of energy
  • Lack of patience or increase irritability
  • Loss of focus
  • Dread on Sunday nights or in the mornings
  • Difficulty sleeping or changes in sleeping patterns
  • Feeling dissatisfied about your achievements
  • A drop in productivity 

What can you do to alleviate the feeling of Burnout?

The best source of information will always be your primary care physician as they will know your current state of health and medical history. In addition to that one can explore light tips and tricks to help cope with your health. 

  1. Meditate or breathing exercises – try using apps such as Headspace or Calm. 
  2. Take one task at a time – alternate the easy and more satisfying tasks with the ones that feel more daunting. This creates space to find joy in completing and checking things off the list.
  3. Create a routine to start and end work – whether it’s taking pause before starting the day, or packing up/cleaning up your work laptop and such, create a routine or small event to help you ‘stop’ working.
  4. Defend your sleep – truly turn off at night and reduce screen time. Give yourself the chance to fully disconnect and relax your mind.
  5. Reach out to people/friends IRL – staying connected and seeing a friend or family member, especially during this pandemic can help reframe one’s mind 

What else can I read or watch to learn more about burnout?

In our research, we did find some additional sources of information that were helpful. Check it out if you’re looking to read further

What is the community on Blind saying about burn out?