5 Signs You’re Struggling with Burn Out

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Burn out is an unfortunate by-product of our modern lives. Although many of us have created certain coping mechanisms for dealing with burn out, we will all have experienced it at some point in our lives- especially when we have a huge to do list or family responsibilities that are weighing on our minds.

Burn out is defined as a “state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity”.

Similar to other mental health issues such as depression, stress and anxiety– burn out can come from a combination of sources, and it can cause varied symptoms for those who are struggling with it.

In this post, we will be discussing burn out. In particular, I want to look at 5 signs you could be struggling with burn out, and a few tips for handling it.

The ability to spot the signs is one of the best ways to understand how to tackle burn out before it gets out of control.

1. Feeling drained or tired

One of the first signs of burn out is feeling inexplicably tired or drained. This might be coupled with a bad night’s sleep, or you might be sleeping well but still feeling tired. This can be a big sign of burn out.

Try to take a break if you’re finding yourself drained- especially if the feeling is continuing day by day. A proper break, such as a short holiday or a full day away from your phone, is one of the best ways to combat burn out.

2. Feeling overwhelmed

This is a very common sign of burn out, especially if you have multiple responsibilities to deal with at once.

We all have to balance family issues, work deadlines, friendships, housework and more! It can feel never-ending, and it can lead to moments of panic or feeling very overwhelmed.

One of the best ways to stop feeling so overwhelmed is to take a break. If you feel like you can’t take a break, try writing down everything you need to do.

Creating a physical to do list can help you conceptualise how you will get everything done.

3. Doubting your decisions

If you can feel the self-doubt seep in, then that could mean you are burning out. We all experience self-doubt and confidence issues from time to time, but you shouldn’t be doubting yourself all day long.

If this is related to burn out, try to take some time to think about what you are specifically doubting about yourself or your work. Sometimes just making a decision can make you feel better.

4. Getting easily upset

This might not be the case for everyone, but many people who struggle with burn out find that they are more easily affected by negative things. Linked to point number 3, this might come out in anger at something or you might want to cry.

Although there’s nothing wrong with being emotional or feeling affected by external issues, if you feel very sensitive or you’re frequently melting down about seemingly small concerns- you could be struggling with burn out.

Take a break or speak to someone else about how you’re feeling. This might also help you to put your worries in perspective.

5. Procrastinating

Let’s be honest- we all procrastinate! But procrastinating all the time can be a sign of burn out. For example, if you can’t stop looking at your phone while you should be doing work, or you’re putting off something that’s giving you anxiety.

This is particularly difficult when you have a big task list, as it can make you feel even more stressed or overwhelmed. However, once you recognise it as a sign of procrastination, it can often be easier to understand why you need a break.

When dealing with burn out, you need to understand when to take a break. It’s the best way to deal with burn out, and it’s important to avoid waiting until you’re at breaking point before taking time off.

As soon as you feel burned out or you spot one of these signs, give yourself some time and space to get away from your work. Your work and your mental health will thank you for it!

What signs help you realise that you’re struggling with burn out? Let me know in the comments!