Employee Burnout: What Does It Look Like and What to Do – Part 1

Here are 8 common signs and symptoms of burnout.

1. A Pessimistic Outlook
   Someone experiencing burnout may have an overwhelmingly pessimistic view, not just about their job, but also about the world around them. At work, this means they may have a more negative attitude toward clients, projects, processes, and management. Or, they may be more irritable overall, according to an article published inWorld Psychiatry. They may also appear annoyed or apathetic, as if there is no sense of purpose in their work.⁵Employees who are burned out frequently switch from trying to do their best all the time to doing the bare minimum in their jobs.
2. Trouble Sleeping
   Another common symptom of burnout is restlessness and insomnia. Research suggeststhat chronic stress interferes with the neurological and hormonal system that regulates sleep. When researchers in Italy surveyed frontline health care workers with burnout during the first wave of the pandemic, they found that 55% had trouble falling asleep, and almost 40 percent had nightmares. Unfortunately, this is often a vicious cycle, because not sleeping often exacerbates the problem.⁶
3. Stomachaches or Headaches
   Headaches and stomachaches can also be caused by burnout. One studyof people in Sweden suffering from a medical condition similar to burnout found that 67% experienced nausea and indigestion, and that 65% had headaches.⁷A 2017 study in PLoS One confirmed this finding, linking burnout-related headaches to psychological stress. And the American Psychological Association confirmed that stomach issues, such as pain, bloating, and nausea, tend to be more prevalent whenever you’re stressed.⁸
4. Muscle Pain
   Aches and pains can also be a physical sign of burnout. When stressed, an individual’s muscles automatically tense up to guard the body against pain and injury. Usually this muscle tension lets up when the stress passes, but chronic stress causes the body to hold onto that tension. Typically this tension manifests in pain throughout the shoulders, neck, head, and back.5. Lowered Immunity
   Catching more colds may also be a symptom of burnout. Stress typically triggers the body’s inflammatory response, leading to chronic inflammation, which can compromise the immune system and damage tissue in the body. In addition to more frequent colds, with a weakened immune system employees may be at higher risk of more serious conditions such as heart disease, high blood pressure, and type 2 diabetes.⁹
5. Changes in Eating Habits
   Eating either more or less than usual can also be a sign of burnout. In the study of Italian health care workers, 56% reported changes in food preferences and eating habits. While some ate less because they were too busy or distracted, some had specific cravings for comfort foods in order to feel better. Research suggests, too, that stress hormones can affect appetite, making people feel less hungry than usual when they’re under a lot of stress, and more hungry than usual when that stress alleviates.¹⁰When people experiencing burnout gain weight, it’s often due to the combination of reduced sleep and depression.
6. Isolation
   People who are burned out can feel like nothing they do is appreciated or makes a difference. As a result, they may withdraw from their coworkers and isolate themselves from others. In a social vacuum, they may begin to question their self-worth, their resiliency, their talent, and their ability to cope with challenges.
7. Using Food, Drugs, or Alcohol to Cope
   In some cases, people self-medicate to help cope with burnout, turning to junk food, alcohol, or drugs since they deliver feelings of instant gratification and relaxation.¹¹

Your employees take burnout seriously. Do you?
Quartz research found that 81% of workers believe recognizing and preventing burnout should be a top priority for employers.¹² As the evidence above makes clear, burnout exerts wear and tear on human beings physically, emotionally, and cognitively. That’s why it’s so important to address the problem, for the well-being of the individuals in your workforce, and for the overall productivity and culture of your company. In part 2 of this article, we’ll examine healthier habits and stress reduction strategies that workers can adopt to combat burnout, and changes that management can make to ensure that all employees thrive.