8 Signs Of Burnout You Just Can't Ignore And What To Do About It

Burn out is a reality in the modern world. We work harder and longer hours, and, as a result of technology, spend less time outdoors and with family and friends in real-relationship. Binge-watching is commonplace--more so than community functions that build strong relational bonds. All these things can lead to heightened stress, cynicism, and hopelessness. 

Psychology Today outlines the following symptoms of burn out:

1. Chronic fatigue: In the early stages, you may feel a lack energy and feel tired most days. In the latter stages, you feel physically and emotionally exhausted, drained, and depleted, and you may feel a sense of dread for what lies ahead on any given day.

2. Insomnia. In the early stages, you may have trouble falling asleep or staying asleep one or two nights a week. In the latter stages, insomnia may turn into a persistent, nightly ordeal; as exhausted as you are, you can't sleep.

2. Forgetfulness/impaired concentration and attention: Lack of focus and mild forgetfulness are early signs. Later, the problems may get to the point where you can't get your work done and everything begins to pile up.

3. Physical symptoms: Physical symptoms may include chest pain, heart palpitations, shortness of breath, gastrointestinal pain, dizziness, fainting, and/or headaches (all of which should be medically assessed).

4. Increased illness: Because your body is depleted, your immune system becomes weakened, making you more vulnerable to infections, colds, flu, and other immune-related medical problems.

5. Loss of appetite: In the early stages, you may not feel hungry and may skip a few meals. In the latter stages, you may lose your appetite all together and begin to lose a significant amount of weight.

6. Anxiety: Early on, you may experience mild symptoms of tension, worry, and edginess. As you move closer to burnout, the anxiety may become so serious that it interferes in your ability to work productively and may cause problems in your personal life.

7. Depression: In the early stages, you may feel mildly sad, occasionally hopeless, and you may experience feelings of guilt and worthlessness as a result. At its worst, you may feel trapped, severely depressed, and think the world would be better off without you. (If your depression is to this point, you should seek professional help immediately.)

8. Anger: At first, this may present as interpersonal tension and irritability. In the latter stages, this may turn into angry outbursts and serious arguments at home and in the workplace. (If anger gets to the point where it turns to thoughts or acts of violence toward family or coworkers, seek immediate professional assistance.)

If you're facing burn out, don't give up--you can get back on your feet and to the level of performance that you are capable of; however, it will take some time and discipline. 

One of the big things you can do is start taking better care of yourself: get plenty of sleep, eat well, and get outside for walks--again, this is basic stuff. As well, you can start to say "No" to increased workload and projects, for every time you say "Yes" to a project you add more stress to your life.