Recognising the Signs of Your Own Burnout and How to Address It

Burnout. It’s a term thrown around a lot, especially when we’re feeling overwhelmed. But how do you know when you’re genuinely experiencing burnout and not just having a rough day or week? Recognising the signs early can save you from a downward spiral, and taking action can bring you back to feeling like yourself again.

Understanding Burnout

Burnout isn’t just about feeling tired after a long week. It’s a deeper, more sustained state of emotional, physical, and mental exhaustion caused by prolonged stress. It’s what happens when you’re running on empty for too long.

What Causes Burnout?

Several things can push us towards burnout. Workload is a biggie—whether it’s too much work, too little control over how you do it, or not enough support from colleagues. Personal life stresses, like family responsibilities or relationship struggles, can also pile on. And let’s not forget about self-care (or lack of it). If you’re not taking time to recharge, you’re setting yourself up for trouble.

Self-Diagnosing Burnout

Spotting burnout in yourself isn’t always easy, especially if you’re used to pushing through tough times. But paying attention to what your body and mind are telling you is key.

Physical Signs

Ever feel like you’re always tired, no matter how much you sleep? Chronic fatigue is a classic sign of burnout. You might also notice changes in your sleep—trouble falling asleep, staying asleep, or waking up feeling just as tired as when you went to bed. Frequent headaches, muscle tension, or a weakened immune system can also be physical red flags that something’s up.

Emotional Signs

Burnout doesn’t just mess with your body; it messes with your head too. Feeling detached from work or life in general? Or maybe you’ve lost that spark—you’re no longer excited about things that used to bring you joy. Irritability and mood swings can creep in too, making even small annoyances feel huge.

Behavioural Changes

Look at your habits. Are you procrastinating more than usual? Avoiding responsibilities or cutting corners at work? A noticeable drop in your performance can be a sign that burnout is taking its toll. You might also find yourself pulling away from friends and family, preferring isolation over interaction.

Tools and Techniques for Self-Diagnosis

If you’re thinking, “This sounds a bit like me,” there are a few ways to dig deeper into understanding whether you’re burned out or just having a rough patch.

Journaling and Reflection

Writing things down can help you spot patterns. Keep a journal where you note down how you’re feeling each day, what’s stressing you out, and how you’re coping. Over time, you might notice recurring themes that point to burnout.

Self-Assessment Questionnaires

There are plenty of self-assessment tools online, like the Maslach Burnout Inventory, that can help you gauge where you stand. These aren’t a substitute for a professional diagnosis, but they can give you a clearer picture of your mental health.

Mind-Body Awareness

Mindfulness is a great way to stay tuned into how you’re feeling. Practices like meditation or body scans can help you notice physical tension or mental strain before it becomes overwhelming.

Addressing Burnout Through Self-Care

Once you’ve recognised that you might be burning out, it’s time to take action. Self-care isn’t just about bubble baths and spa days (though those can help!). It’s about making meaningful changes to how you live and work.

Creating a Personalised Action Plan

Think about what recharges you. Is it spending time outdoors? Catching up on sleep? Whatever it is, make it a priority. Set small, achievable goals to reduce stress, like leaving work on time or taking a proper lunch break.

Setting Boundaries

Learning to say no can be tough, but it’s necessary. If your plate is overflowing, it’s okay to delegate or push back. Work-life balance isn’t a luxury—it’s a necessity.

Rebuilding Emotional Resilience

Find things that bring you joy and make time for them. Whether it’s a hobby, spending time with loved ones, or just unwinding with a good book, these activities can help restore your emotional reserves.

When to Seek Professional Help

Sometimes, self-care isn’t enough. If you’ve tried making changes and still feel stuck, it might be time to talk to a professional. A therapist or counsellor can help you explore deeper issues and find strategies tailored to your situation.

If you’re looking to broaden your understanding and gain some useful skills to support others, we spoke with the folks at Siren Training https://sirentraining.com.au/p/youth-mental-health-first-aid/, who offer a valuable course focused on mental health first aid. Their training covers how to identify the signs of mental health issues and how to provide practical support using evidence-based methods. It’s a great resource for anyone looking to gain more confidence in handling mental health challenges—whether for yourself or someone you care about.

Recognising the Limits of Self-Diagnosis

It’s important to know when you’re out of your depth. Burnout can sometimes mask or overlap with other conditions like anxiety or depression, which might need professional treatment. Knowing when to ask for help is a vital step in ensuring that you get the right support. Professionals can help you dig deeper into your feelings and behaviours, providing strategies and coping mechanisms to navigate tough situations.

Accessing Resources

Look into what’s available to you. Many workplaces offer Employee Assistance Programs (EAPs) that provide confidential support. Your GP can also be a good starting point for accessing mental health services and pointing you in the direction of specialists if needed. Additionally, support networks like Siren Training can offer you the tools and knowledge to help not just yourself, but others too, in managing mental health challenges.

Preventing Recurrence

Addressing burnout isn’t a one-and-done deal. It’s something you need to keep an eye on, even when things are going well.

Ongoing Self-Monitoring

Make regular self-check-ins a habit. Set aside time each week to reflect on how you’re feeling and adjust your strategies as needed. This can help catch early signs of burnout before they escalate.

Building Long-Term Resilience

Developing resilience is about building habits that support your well-being in the long run. This could be regular exercise, keeping a healthy diet, or maintaining a solid support network. The key is consistency.

Conclusion

Burnout is a signal, not a failure. It’s your body and mind’s way of telling you that something needs to change. By recognising the signs and taking steps to address them, you can reclaim your energy and enthusiasm. Remember, it’s okay to take a step back to take care of yourself—you can’t pour from an empty cup.