You’ve been working long hours at your job. How can you tell if you’re experiencing burnout?

1 Assess your symptoms

Burnout can manifest in different ways, depending on your personality, work environment, and coping skills. If you're feeling tired, drained, or sick all the time; losing interest or passion for your work; having trouble concentrating, remembering, or solving problems; feeling irritable, frustrated, or angry with others; having low self-esteem, confidence, or sense of accomplishment; isolating yourself from colleagues, friends, or family; neglecting your personal needs or responsibilities; or using unhealthy coping mechanisms such as alcohol, drugs, or binge eating, then you may be experiencing burnout. Don't ignore these symptoms - they are signals that something needs to change.

3 Take action to reduce stress

Once you have identified the sources of stress that are causing your burnout, it's time to take action to reduce them. This could involve setting boundaries and limits on your work hours, workload, or availability. You may need to ask for help or delegate tasks when feeling overwhelmed, say no to requests or opportunities that are not aligned with your priorities, negotiate for more control or flexibility over your work, seek recognition or appreciation for your achievements, develop new skills or learn new things that interest you, and even change your work environment, role, or career if necessary. Taking action to reduce stress may require courage, creativity, and communication; however, remember that you are not alone and that you deserve to work in a way that supports your well-being.

4 Practice self-care and recovery

Reducing stress alone is not enough to prevent or overcome burnout. It is essential to practice self-care and recovery, which involves taking care of your physical, mental, and emotional needs, and allowing yourself to rest and recharge. This could include getting adequate sleep and following a regular sleep schedule, eating healthy and balanced meals, exercising regularly, meditating or relaxing to calm your mind and body, expressing your emotions in a healthy way, seeking professional help if needed, spending quality time with people who support you, and pursuing hobbies or interests that bring joy and meaning. Practicing self-care and recovery may require discipline, commitment, and time; however, it is necessary to replenish your energy and resources. Recognizing the signs of burnout, identifying the sources of stress, taking action to reduce stress, and practicing self-care and recovery are all important steps in making better decisions for your well-being and preventing burnout from taking over.

5 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?