You might think that burnout is a relatively new phenomenon, but the term actually originated in the 1970s. Back then, the term only referenced the stress experienced by those in caregiving positions, including doctors and nurses.
More recently, health experts have gained a better understanding of what burnout is and who it affects. In 2019, the World Health Organization included burnout in the International Classification of Diseases, categorizing it as an “occupational phenomenon” caused by “chronic workplace stress.”
In reality, though, burnout doesn’t have to be related to your work — you can also develop this sense of overwhelming stress and exhaustion in other areas of your life, including your personal life and relationships.
Because burnout causes chronic stress, it can affect both your physical and mental health. Knowing the signs and symptoms of burnout is the first step toward finding ways to manage stress and protect your health.
Making Sense of Burnout
According to the American Psychological Association, burnout involves experiencing significant exhaustion, whether it’s physically, emotionally or mentally. This condition is often associated with a decline in motivation, reduced performance and negative attitudes toward both yourself and others.
Signs of burnout can include:
- Appetite changes
- Difficulty sleeping
- Dreading work or other stressful situations
- Increasing negativity
- Irritability
- Lack of motivation
- Physical and emotional exhaustion
- Physical symptoms, such as headaches and digestive problems
Usually, burnout is a gradual process, developing over months or even years of exposure to a stressful situation. You may notice that your energy levels are lower than normal or that you’re feeling empty rather than satisfied with your work and life.
As burnout continues, you may experience persistent sadness, self-doubt, social isolation and decreased effectiveness in your work and other activities. These symptoms are similar to those of mental health conditions such as depression, so if you’re having them long-term, it’s a good idea to check in with a medical provider.
What You Can Do to Prevent and Recover From Burnout
Burnout is more than just feeling stressed — studies show that it can have a major impact on your health. Job burnout in particular is associated with a risk of serious health conditions, including coronary heart disease.
With the rate of burnout worsening, what can you do to lower your risk? Whether you’re looking to prevent — or overcome — burnout, these tips can point you in the right direction:
Find Healthy Ways to Manage Stress
Everyone experiences occasional stress, and a small amount isn’t a bad thing, since it can motivate you to accomplish tasks. Too much stress and burnout, on the other hand, can be harmful. It’s important to find tools that help you manage the stress you encounter in your work and your life, keeping it at a healthier level. Your personal stress management tools may include regular exercise, meditation or mindfulness, a hobby, or time spent with friends.
Find Balance
Find yourself answering work emails late into the night or heading into the office in the wee hours of the morning? When your work begins to creep into your personal time, including the hours you’d usually spend with your loved ones, it can quickly lead to burnout. Create boundaries to keep your work contained to work hours. You could delete work email apps from your phone and tablet so you aren’t tempted to check it after-hours, or have an alarm set for a certain time in the late afternoon that reminds you to stop working for the day.
Build Healthy Habits
Because some stress is inevitable, protect yourself by doing everything you can to build up your overall health and well-being. Get at least 30 minutes of physical activity most days of the week, eat a diet filled with antioxidant-rich fruits and vegetables, drink plenty of water and prioritize getting quality sleep each night. Pay close attention to your potentially hazardous habits, too. Many people turn to smoking, drinking alcohol or eating fast food to cope with stress and burnout, but those are risk factors for developing serious health issues.
Build Healthy Work Habits
While it’s essential to create boundaries for a good work/life balance, you also need healthy habits while you’re at work. For one, put an end to eating lunch at your desk. Your lunch break offers an opportunity for you to reset your mood and your mind, but not if you’re still working while you eat or even still sitting in front of the computer. If you need to stay in the office for lunch, move to a different spot for a change in environment. It’s also a good idea to assess your workload regularly and speak up if too much is on your plate.
Practice the Art of Saying ‘No’
When you’re a high-achieving person, it can be so tempting to offer your services and skills to anyone and everyone who requests them. Packing your schedule with to-dos that keep you running consistently is a recipe for burnout. Take a hard look at all your activities and begin weeding out some that aren’t priorities. You need a good mix of activity and downtime to keep you functioning at your best. Practice pausing or even delaying before responding to a request, which will give you time to provide a thoughtful response.
Keep Stress From Becoming Something More
These tips can help you more effectively handle stressful situations. Anyone can benefit from creating healthier habits and routines, which may help you keep stress from turning into burnout.
If you’re at a particularly high risk of chronic stress and burnout, as a family caregiver for example, it may also be beneficial to talk with your primary care provider about other steps you can take to protect your health.
More to Read
- Expert Tips on How to Sleep Better
- Calming Tips to Prepare for a Stressful Day
- Mindfulness Activities for Stress Management
- How to Reduce the Stress in Your Life
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- 4 Steps To Relieve Stress in Your Daily Life
Medically reviewed by Katherine Kaiser, Director Behavioral Health Services at University of Maryland Upper Chesapeake Health