The 7 main signs of burnout syndrome

The 7 main signs of burnout syndrome


There are times when everyone feels stressed, but when this continues, it can lead to burnout. It is important to detect the first signs of burnout syndrome for the right intervention.

The 7 main signs of burnout syndrome

A certain level of stress can have a beneficial effect, particularly on productivity at work and in the classroom. During fatigue or high moods, the body releases stress hormones, including cortisol and adrenaline. In the short term, these hormones can momentarily boost your performance. But prolonged extreme stress has the opposite effect and can lead to a condition known as burnout syndrome.

According to the World Health Organization, one in four adults will experience burnout in their lifetime. Burnout mainly leads to a decrease in commitment to work, with a disconnection from everything related to the profession. This results in a mismatch between the employee and his job. Burnout can lead to a person’s inability to do their job fully and to depression.

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The causes of burnout

Although the cause of burnout can be personal situations, it mainly comes from the corporate world. It is mainly associated with work life and is caused by feeling restless in the office.

Reasons for this feeling include overwork, tension between colleagues, inequalities within the company, unachievable or confused goals and job insecurity. This stressful work environment can cause burnout.

Confronted with an excessive workload, the employee becomes exhausted and enters a state of physical, emotional and mental exhaustion that can later lead to a depressive episode.

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7 signs of burnout syndrome

Burnout mainly occurs due to chronic job stress. It results from the progressive degradation of the relationship of the individual to his work. Recovery from a burnout can take weeks, months, or even years. For this reason, emerging symptoms must be detected and intervened as early as possible before they become chronic. It is very important to be able to recognize insidious and progressive symptoms. Burnout syndrome is difficult to diagnose and can be confused with other mental disorders or illnesses.

Here are the most common signs that can detect burnout.

constant tiredness

Constant fatigue that doesn’t go away with rest can quickly turn into mental and emotional exhaustion. If you have no energy, feel nauseous more easily and feel too stressed, you can consult a specialist. These symptoms may indicate burnout and it is difficult to regain strength.

feelings of negativity at work

Stress can lead to negativity and an overly negative mindset about work. Excessive stress creates a vicious circle. You may wake up involuntarily every morning to your work that lacks enthusiasm and is emotionally distant. Feelings of discomfort at work can also make you more vulnerable to burnout.

Poor work performance

If you’re having trouble concentrating, forgetting things, and becoming less efficient at work, be careful. Burnout reduces people’s ability to deal with stress. So the more stressed you are, the harder it is to deal with new stressors.

to feel anxious

Worrying about your performance, especially at work, is also a sign of burnout. Your worries may subside when you get home, but they can come back instantly when you think about your work. Since the anxiety created by the burnout syndrome can turn into depression and anxiety over time, it is absolutely necessary to consult a specialist.

sleep problems

Stress affects sleep. You may experience insomnia or have difficulty falling asleep and waking up early. Lack of sleep can have irreversible damage to overall long-term health. Try to go to bed at the same time every night and wake up at the same time in the morning. Establishing and maintaining a sleep routine can significantly reduce burnout.

physical symptoms

Chronic stress can also cause physical symptoms such as headaches, back pain, skin problems and general body aches. You may experience various pains for no reason and you may experience increased anxiety due to these pains. This creates a vicious circle. As stress increases, body aches also increase.

irritability and mood swings

If everything bothers you and you are very often in a bad mood for no apparent reason, you need to be careful. You may encounter conflict in your friendships and relationships. If your daily life is affected by one or more of these symptoms, you should consult a specialist immediately.

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6 ways to control burnout

Do you feel stressed all the time? Here are some steps you can take to combat burnout.

Set your limits

Start and finish work at reasonable hours, take regular breaks during the day, and take time each day to disconnect from your phone, computer, email, and social media. Take vacations if necessary and get away from work in the evenings and on weekends. Learn to reject something when you feel too much pressure in your work environment.

Maintain your work-life balance

When you’re stressed, you may forget or not have time to spend time with friends and family or do the things you love. But it’s important not to give up the activities and social relationships you enjoy. The body cannot cope with stress for a long time. Maintain your work-life balance so you can disconnect when needed.

Take a step back from a stressful situation

The level of productivity you expect of yourself is most likely high. But to take a step back from a worrying situation, ask yourself these questions: Does everything have to be perfect? What would be the worst thing that could happen if you didn’t put so much pressure on yourself? The results may not be as bad as you imagine. It may be helpful to seek the help of a medical professional to achieve this perspective.

Eat healthy

Everything you eat and drink has a huge impact on your mood and energy level. To help your body cope better with pressure, you need to eat right. Avoid processed foods and excessive caffeine. Eat fresh, healthy foods including vegetables, fruits, whole grains, lean proteins like chicken and fish, eggs, dairy products, legumes. Consume foods rich in vitamin C, including green vegetables, citrus fruits, kiwis and red fruits. Vitamin C helps reduce cortisol levels. Make sure you have enough magnesium, it is essential for energy production and has a calming effect. It is found in green vegetables, nuts, vegetables and whole grains.

Learn to manage your stress

An excessive workload can easily lead to a stressful situation and therefore increase the risk of burnout. There are several relaxation and workplace stress management techniques you can try to take care of your mental health at work. Breathing exercises are an excellent way to reduce daily stress, to fight against anxiety disorders and therefore to avoid fatigue.

Do not hesitate to ask for help

If these symptoms sound familiar to you and you fear burnout, be sure to consult a specialist. No one is immune to extreme stress. You can do a lot of things on your own, but it’s often difficult to do it alone. Therefore, medical assistance is needed to restore personal and professional balance.


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