Am I Burnt Out? Signs, Symptoms, and How to Recognize It
Have you ever felt like you’re running on empty, even after a full night’s sleep? Do you dread starting the day, or feel emotionally drained by even the smallest tasks? You might be experiencing burnout, a state of emotional, physical, and mental exhaustion caused by prolonged stress.
Burnout is more than just feeling tired. It’s a pervasive condition that affects your health, relationships, and productivity. Recognized by the World Health Organization as a workplace phenomenon, burnout has become increasingly common among the folks we work with in Alberta. If you’re wondering whether you might be burnt out, this guide will help you recognize the signs and take the first steps toward recovery.
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What is Burnout?
Burnout is a state of chronic stress that results in physical and emotional depletion. It often arises from work-related pressures, but it can also be caused by other demands, such as caregiving, relationship stress, or even personal expectations. Unlike ordinary stress, burnout doesn’t go away with rest—it lingers, affecting your ability to function in daily life.
Burnout usually has three key ingredients:
- Emotional exhaustion
- Depersonalization and cynicism
- Feelings of inefficacy
Anyone can experience burnout, regardless of their profession, professional title, or background. High-pressure work environments, such as healthcare, corporate sectors, or oil and gas, can exacerbate burnout.
More resources from TherapEase Counselling: Am I Too Broken for Therapy?
Signs and Symptoms of Burnout
Burnout doesn’t always announce itself loudly. It often creeps in slowly, making it easy to overlook. Burnout symptoms often affect multiple aspects of your life, so you may notice emotional, physical, and work-related changes simultaneously. Here are some of the most common signs of Burnout:
Emotional Symptoms:
- Personal energy is gone or depleted
- Feeling hopeless, or detached
- Loss of motivation or enthusiasm for work or personal activities
- Difficulty finding joy in things that used to make you happy
- Directing criticism inward
- Having doubts and uncertainty
Physical Symptoms:
- Constant fatigue, even after rest
- Headaches, muscle pain, or gastrointestinal issues
- Difficulty sleeping or frequent waking during the night
- Digestive problems
Behavioral Symptoms:
- Decline in productivity or job performance
- Difficulty concentrating
- Withdrawing from friends, family, or colleagues
- Increased reliance on unhealthy coping mechanisms, like overeating or substance use
- More risk-taking
Work-Related Symptoms:
- Avoidance or dread of colleagues, clients, or patients
- Decline in job performance or increased errors
- Negative attitude toward work
- Reduced job commitment and motivation
- Feeling unable to help
- Being more absent
- Withdrawing from colleagues
Our Takeaway: If you notice a combination of these symptoms over an extended period, it’s a strong indication that you might be experiencing burnout.
Learn about how therapy can help
Am I Really Burnt Out or Just Stressed?
Use our chart to help you understand if you are stressed or burnt out
| Aspect | Stress | Burnout |
| Definition | A physical and emotional response to specific demands or pressures. | A state of emotional, physical, and mental exhaustion caused by prolonged stress. |
| Energy Levels | Often results in over-engagement, hyperactivity, or feeling overwhelmed. | Leads to disengagement, apathy, and feeling drained or empty. |
| Emotions | Anxiety, irritability, worry, or frustration. | Hopelessness, cynicism, detachment, or lack of motivation. |
| Physical Symptoms | Increased heart rate, muscle tension, trouble sleeping, or headaches. | Chronic fatigue, frequent illness, digestive problems, or sleep disturbances. |
| Focus and Performance | Sharpened focus initially, but may lead to difficulty concentrating over time. | Reduced focus, poor job performance, and increased errors. |
| Coping Ability | Typically temporary and improves with rest or resolution of stressors. | Persistent and does not improve with rest alone; requires deeper changes and intervention. |
| Workplace Impact | May push you to work harder or longer to meet demands. | May lead to avoidance, reduced commitment, and withdrawal from work responsibilities. |
| Recovery | Can often be managed with self-care, time off, and short-term solutions. | Requires significant lifestyle changes, boundary setting, and often professional support. |
The Cost of Ignoring Burnout
Ignoring burnout rarely makes it go away. Left unchecked, it tends to spread well past the workplace, showing up in your body, your mood, and even the relationships you count on most.
Burnout doesn’t just impact your ability to work; it can take a serious toll on your overall well-being:
- Physical Health: Prolonged stress can contribute to conditions like heart disease, high blood pressure, and chronic fatigue
- Mental Health: Burnout is closely linked to anxiety and depression
- Relationships: Burnout can make it difficult to connect with loved ones, leading to isolation and conflict
Recognizing burnout early and taking steps to address it is crucial for protecting your health and quality of life.
What to Do If You Think You’re Burnt Out
Recognizing burnout is one thing. Knowing what to actually do about it is another. The good news is that recovery doesn’t require a complete life overhaul, just a few deliberate shifts in how you rest, communicate, and protect your energy going forward.
If these signs resonate with you, here are some steps to take:
- Acknowledge the Problem
The first step to overcoming burnout is recognizing it. Allow yourself to admit that you’re struggling—it’s not a sign of weakness but of self-awareness. - Prioritize Rest and Self-Care
- Schedule regular breaks during your day
- Engage regularly in self-care activities that promote physical, emotional, and spiritual wellbeing (i.e. physical exercise, healthy diet, spiritual practices, gratitude)
- Practice healthy sleep habits
- Set Boundaries
Learn to say “no” to unnecessary demands on your time and energy. Burnout is an indicator that there is a lack of work/life balance, with limited opportunity for rest and recovery. If work is a significant source of stress, discuss potential solutions with your manager. Here are some topics to consider addressing with your manager:- Workload and Environment: Hours, conditions, and current role expectations.
- Skill Alignment: Opportunities for training and development to close gaps between expectations and your strengths.
- Feedback and Recognition: Regular supervision/team meetings, peer support, and celebrating team successes.
- Evaluate Values
Assess how your personal values align with your organization’s mission and culture. For example, if your core values include creativity and collaboration, but your workplace emphasizes rigid structure and competition, this mismatch could contribute to burnout. In such cases, reflect on whether you can adapt to the organization’s values or advocate for changes that resonate with your beliefs. - Seek Support
- Seek help from colleagues and management
- Working with a therapist can help you identify the root causes of burnout, develop personalized coping strategies, and rebuild resilience. Online therapy is particularly helpful for busy professionals or those in remote areas of Alberta, as it allows you to access support on your schedule.
- Book with TherapEase Counselling
More resources from TherapEase: Why More People are Choosing Virtual Therapy
Conclusion
Burnout can feel overwhelming, but you don’t have to face it alone or let it take over your life. By recognizing the signs and taking proactive steps, you can regain your energy, motivation, and peace of mind. If you’re ready to start your recovery journey, we’re here to help.
Contact us today to book a consultation and begin prioritizing your mental health.
About the Author
Hayley Lynch-Brown is a Registered Clinical Social Worker in Alberta & Manitoba, Clinic Director, and the founder of TherapEase Counselling.
