Are You Facing A Burnout? Here are Some Signs You Should Watch Out For

24 Jun 2025

In the midst of a fast-paced and ever-changing world, terms like burnouts are becoming heavily used. This may come from either demanding job roles, personal responsibilities, or the constant pressure to perform. As a result, many feel overwhelmed to the point of exhaustion and don’t know how to get out of it. In midlife, between work transitions and changes in familial life, some can face burnout. But how do we recognise burnout and what can we do to bounce back? Let’s discuss all of this and more in this article.

What is a Burnout?

Burnout or burnout syndrome is an individual response to chronic stress at work. This incessant chronic stress can manifest in physical and psychological forms, causing damage on cognitive, emotional, and attitudinal levels. It has become one of the most important psychosocial occupational hazards in today’s society and hampers both individuals and organisations alike.

Many who face burnout tend to feel negatively towards work, colleagues and the organisation itself. But, it must be noted that burnout is not an individual’s emotional response, but the consequence of certain characteristics of the work activity.

Types of Burnout

Burnout is not a one-size-fits-all condition. It can manifest in different ways, depending on the individual and their circumstances. Here are three primary types of burnout:

1. Frenetic Burnout: This type of burnout occurs when you overwork for a long time, often to the point of exhaustion. You may feel strongly driven to succeed at all costs which can lead to a constant state of stress and an eventual burnout.
2. Under-Challenged Burnout: Under-challenged burnout happens when the work you do does not challenge you or stimulate you in any way. This monotonous and mechanical work can bring up feelings of boredom, indifference, cynicism, and more.
3. Neglect Burnout: Neglect burnout occurs when you feel helpless and unable to keep up with your responsibilities. It can also occur when you don’t know how the efforts you are making are impacting the bigger picture. This can happen if you lack support or feel incompetent, resulting in feeling less dedicated and causing burnout.

What are the Signs of A Burnout?

Recognising the signs of burnout early can help you take action before it becomes a serious issue. Here are some common symptoms categorised into physical, emotional, and behavioural signs.

Physical Symptoms of a Burnout

• Chronic exhaustion
• Musculoskeletal pain
• gastric issues
• cardiovascular disorders
• Headaches
• Lower immunity
• Insomnia
• Fatigue
• High blood cortisol levels

Emotional Symptoms of A Burnout

• Difficulty in making decisions
• Reduced coping capacity
• Anxiety
• Anger
• Apathy
• Depression
• Dissatisfaction with life
• Low self-esteem
• Irritability
• Memory problems
• Trouble with concentrating

Behavioural Symptoms of a Burnout

• Job dissatisfaction
• Low organisational commitment
• Increased absenteeism
• Decrease in performance/ aversion to work
• No motivation

It’s important to note that one does not feel all of these symptoms at once. Typically the kind of burnout adults face can also be categorised into four levels, with a mix of all of these symptoms.

1. Mild: In this, those affected will have mild symptoms such as headaches, back pain and fatigue etc.
2. Moderate: In this level, one may begin to face insomnia, and difficulty in concentrating. One may start feeling irritability, cynicism, fatigue, boredom and detachment and this leads to a progressive loss of motivation to work. This could also lead to one feeling excessive guilt and bring their self-esteem down.
3. Severe: This level includes excessive absenteeism, aversion to work and turning to poor lifestyle choices to cope.
4. Extreme: At this level, one might face extreme isolation, aggressiveness, existential crisis, and chronic depression.

How to Deal With Burnouts

If you recognize the signs of burnout, it's crucial to take action to manage and alleviate your symptoms. Here are some tips and tricks to help you cope:

1. Enforce boundaries

It can be intimidating, but to save yourself from feeling extremely burnt out, it’s important to enforce work place boundaries and not overpromise on deliverables.

2. Seek a Doctor

If your symptoms are severe, consider seeking professional help. A doctor or therapist can provide guidance and support to help you manage burnout.

3. Schedule check-ins

It’s very important to take breaks between work and analyse how you feel. You can try scheduling personal check-ins or check-ins with colleagues and friends to ensure that you are sharing your burden and being aware of your workload and emotional health.

4. Getting Ample Sleep

Prioritise sleep to help your body recover from burnout. Aim for 7-9 hours of quality sleep each night.

5. Try Meditation or Yoga

Mindfulness practices like meditation and yoga can help reduce stress and improve mental clarity.

Conclusion

Burnout is a serious condition that can impact your physical, emotional, and behavioural well-being. By recognising the signs of burnout early and taking steps to address it, you can prevent it from becoming a more severe issue. Remember, it's essential to prioritise self-care and seek support when needed!

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