Navigating Burnout: The 5 Signs
In today's fast-paced workplace, burnout is all too common, especially in high-pressure tech environments like Meta or Amazon. The relentless demands of work can leave us physically, emotionally, and mentally drained. But burnout isn't inevitable. Recognizing the signs and taking proactive steps tailored to your needs can help reclaim balance and prevent burnout from taking over.
5 Signs You're Burning Out:
1. Physical Exhaustion:
Symptoms: Feeling constantly tired, run-down, or lacking energy despite adequate rest.
Inner Dialogue: "I feel like I could sleep for a week straight and still wake up tired."
Behavior/Action: Gradually, doubling or tripling the amount of daily coffee or caffeine intake to get through your day.
2. Emotional Drain:
Symptoms: Experiencing mood swings, irritability, and a sense of detachment from work.
Inner Dialogue: "I’m super annoyed…they keep changing the requirements after I’ve written the code and it's causing unnecessary rework. The changes aren’t even worth it, I am starting to not care about this project”
Behavior/Action: Being critical of others, reduced interest in collaboration, going through the motions and numbing with food, alcohol or nicotine after the work day.
3. Decreased Performance:
Symptoms: Noticing a decline in productivity, creativity, or motivation to tackle tasks.
Inner Dialogue: "I don’t feel motivated to work on this stuff today, I guess I’ll do it tonight” or “I’ll catch up over the weekend"
Behavior/Action: Chronic procrastination, working nights and/or weekends to keep up with pace and workload, ultimately normalizing a longer work week leading to more burnout.
4. Increased Cynicism:
Symptoms: A pessimistic outlook, distrust of leadership, lack of engagement, critical attitude, alienation from colleagues, negative rumination, resistance to change, and reduced job satisfaction.
Inner Dialogue: "Ugh, another day, another round of pointless meetings and empty promises from leadership. It's hard to stay positive when it feels like we're just spinning our wheels, going nowhere fast.”
Behavior/Action: Reduced engagement and collaboration with colleagues, constantly seeking distractions, negative thought patterns about ability to sustain job performance.
5. Lack of Self-Care:
Symptoms: Neglecting basic self-care practices such as exercise, healthy eating, and relaxation.
Inner Dialogue: " I should hit the gym (or make it to Yoga) this week and cook at home but I’m just drained."
Behavior/Action: Order doordash and binge-watch Netflix.
What to Do Now:
Take Stock: Pause and reflect on your current state of well-being. Acknowledge any signs of burnout and accept that it's okay to seek help.
Set Boundaries: Establish clear boundaries between work and personal life. Define specific times for work, relaxation, and leisure activities.
Prioritize Self-Care: Plan ahead and sign up for a workout class, or find a buddy to go on a hike or even a walk at a specific time and specific place. You’re more likely to go through with it if it means disappointing others.
Seek Support: Tap into your close circle for support. Explicitly tell them where you are and what you need from them. Consider seeking professional help from a therapist or coach.
Delegate and Prioritize: Learn to delegate tasks and say no to additional responsibilities that contribute to stress and overwhelm. Focus on completing high-priority tasks first and let go of perfectionism.
Burnout is a journey, not a destination. By recognizing signs, prioritizing self-care, and seeking support, we can navigate burnout and emerge stronger. Remember, you're not alone, and tough times lead to growth.
Ready to take action? Schedule a complimentary coaching session for personalized support in navigating burnout and fostering resilience in your career. Let's create a roadmap for lasting well-being and success.