Any job can be stressful at times. But when stress goes on for too long, it can lead to burnout.
Burnout builds slowly, so it’s easy to miss. Knowing the signs means you can do something about it before it gets worse.
What burnout is
Burnout is physical and emotional exhaustion caused by stress at work that goes on too long. People who are burned out often feel detached from their work, and find they can’t do it as well as they used to.
A little pressure can help you focus and get things done. Constant pressure wears you down, and in time it affects your health and your work.
Signs to look out for
- Feeling exhausted and low on energy most of the time
- Doubting yourself, or taking longer to do things
- Being more critical or cynical than usual
- Getting less done, even when you’re working hard
- Eating or drinking more than usual
- Headaches, stomach problems or trouble sleeping that you didn’t have before
Where it comes from
Burnout doesn’t look the same for everyone. It often grows out of one of these.
Too much work
Too much on, too much pressure, or being pulled in too many directions. This usually feels like being overwhelmed and worn out.
Too little challenge
Work that doesn’t stretch you, or doesn’t feel worthwhile, can be stressful too. Long spells of boredom wear you down.
Giving too much of yourself
Always saying yes, and always putting other people first, can leave you drained.
Feeling overlooked
If your effort goes unnoticed for a long time, it’s easy to start feeling that nothing you do makes a difference.
How it builds
Burnout rarely arrives overnight. It often starts when you’re keen and take on everything you can. Then stressful days become more frequent, and you might find it hard to focus or notice your mood changing.
When the stressful days outnumber the good ones, you may feel powerless and start putting things off. If nothing changes, exhaustion sets in, and it can start to affect your life outside work too.
Common causes
- Being treated unfairly
- A workload you can’t manage
- Not being clear what your job is
- Not getting support from your manager
- Deadlines that aren’t realistic
- Long hours, and little control over your work
- Feeling isolated
- Pressures outside work, such as caring for someone or managing your own health
How to avoid it
Notice your stress
Managing stress starts with noticing it. Work out what is causing it, then look at what you can change, whether that’s how you plan your day or which situations you can avoid.
Look after yourself
Simple things help: eating well, getting enough sleep and staying active. Regular exercise can lift your mood. Make time for the things you enjoy outside work.
Talk to your employer
If things aren’t getting better, ask for a meeting with your manager and be honest about how you’re feeling. They may be able to help, perhaps by easing your hours for a while, moving you to another team or giving you some time off. They may be more supportive than you expect.
Look after your health
If stress is affecting your health, talk to your GP or another health professional.
We can help
Sometimes the answer is a fresh start. If you think a different job would suit you better, upload your CV and one of our consultants will call you when a role suits you.