You’re feeling overwhelmed at work. How can you tell if it’s burnout or just a bad day?

1 Signs of burnout

Burnout can manifest in a variety of ways, such as feeling drained and tired more often than usual, losing interest or motivation in your work, feeling cynical or detached towards colleagues or tasks, and having difficulty concentrating or making decisions. It can also cause changes in your appetite, sleep, or mood, lead to neglecting your responsibilities or goals, and cause you to isolate yourself from your social network. Additionally, you may feel frustrated, angry, or irritable with yourself or others, as well as experience a sense of failure, inadequacy, or low self-esteem.

3 How to prevent burnout

If you notice signs of burnout, don't ignore them. Burnout can have serious consequences for your physical and mental health, career, and relationships. To prevent it, you must take proactive steps to reduce stress levels and restore balance and well-being. This could include setting realistic boundaries for work hours, tasks, and expectations, delegating non-essential activities, taking regular breaks and time off for relaxation, seeking feedback and recognition from colleagues or mentors, engaging in activities that give you meaning or fulfillment, maintaining a healthy lifestyle, cultivating positive relationships with family and friends, and seeking professional help if necessary.

5 How to tell the difference

It can be difficult to tell the difference between burnout and a bad day, especially if you’re under a lot of stress. However, some key factors can help you distinguish between the two. For instance, burnout is persistent and chronic, while a bad day is transient and sporadic. Furthermore, burnout is usually severe and debilitating, while a bad day is usually mild and manageable. Additionally, burnout is related to your work and affects all aspects of your life, while a bad day can be caused by various factors and affects only some areas of your life. If you’re still unsure whether you’re experiencing burnout or a bad day, you can take a self-assessment test or consult a doctor, therapist, or coach for a professional diagnosis and treatment.

6 How to get help

When feeling overwhelmed at work, it's important to remember that you don't have to deal with it alone. Employers may offer employee assistance programs, wellness initiatives, or flexible work arrangements to support your mental health and well-being. You can also reach out to your family, friends, colleagues, or mentors for emotional, practical, or professional support and guidance. Additionally, joining a support group, a hobby club, or a volunteer organization can help you connect with others who share your interests, values, or challenges. Finally, seeking help from a doctor, therapist, coach, or counselor can provide specialized advice and therapy. Recognizing the signs of burnout or bad days is key, so take action and get help when needed. You deserve to feel happy and fulfilled in work and life.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?