• Stress
• Anxiety

How to Identify and Avoid Burnout

Medically reviewed and edited by Dina Whiteaker, APRN

Burnout — though most commonly associated with workload and work-related stress — can stem from various factors. More than half of the U.S. population has experienced burnout at some point in their lives. 

Fortunately, there are ways to avoid and prevent it. Identifying burnout and learning how to avoid it may protect your mental health and improve your quality of life. Here’s how to do it.

What is Burnout?

According to the World Health Organization, burnout is a phenomenon in the occupational context that results from chronic workplace stress. However, burnout is not limited to work-related stress. It’s linked to other mental health concerns and conditions and is characterized by: 

• Feelings of energy depletion or exhaustion

• Increased mental distance from work

• Feelings of negativism or cynicism related to work

• Reduced professional efficacy

What Causes Burnout?

Burnout can come from a variety of sources. This may include work-related stress, personal life challenges (such as caregiving responsibilities or financial pressures), or social exhaustion.

Work-related stress

Work-related stress is one of the most common sources of burnout. It can arise from excessive workload, tight deadlines, a lack of control over job responsibilities, or conflicts with colleagues. When faced with constant demands and high-pressure environments, individuals can become overwhelmed and unable to meet expectations. 

The effect of these stressors can lead to burnout. Addressing work-related stress often requires balancing workload, improving work conditions, and seeking support from management or colleagues.

Personal life challenges

Personal life challenges – such as caregiving responsibilities or financial pressures – can also contribute to burnout. Managing caregiver duties for children, elderly relatives, or individuals with special needs can be emotionally and physically draining. 

Financial pressures – including managing household expenses, debt, or unexpected costs – often add to stress. These challenges can make individuals feel overwhelmed as they try to balance personal responsibilities with their own needs. It's crucial to seek support, set realistic expectations, and practice self-care to lessen the effects of personal-life burnout.

Social exhaustion

Social exhaustion occurs when individuals become drained from frequent social interactions and obligations. This can include attending events, maintaining relationships, or meeting social expectations. While social interactions are essential for well-being, an overload of social activities can lead to feelings of burnout. Individuals may feel disconnected, overwhelmed, or unable to recharge, which can negatively affect their overall mood and energy levels. To manage social exhaustion, it's important to set boundaries, prioritize time for solitude, and engage in activities that bring joy.

Stages of Burnout

There are five stages of burnout. These include the honeymoon phase, onset stress, chronic stress, burnout phase, and habitual burnout. 

Honeymoon phase

The first stage of burnout is the honeymoon phase. It’s similar to the honeymoon phase of a marriage. When starting out a new job, task, or significant life change, you may feel an overall satisfaction, determination, excitement, or even optimism. This phase comes with a compulsion to prove yourself and accept new responsibilities. Productivity levels are high in this stage, but may slowly decline with the onset of stress.

Creating healthy coping strategies in this state can help to prevent further stages of burnout. 

Onset of stress

As the excitement of your new lifestyle change fades away, stress or dissatisfaction sets in. You may start to experience a loss of interest and focus on work and new responsibilities, along with anxiety and forgetfulness. You may also experience physical symptoms of stress – such as fatigue, headaches, unusual heart rhythms, and changes in appetite and diet.

Chronic stress

In the chronic stress stage, stress becomes more persistent. This can result in anger or aggressive behavior, apathy, physical illness, chronic exhaustion, social withdrawal from friends and family, lack of hobbies, and missed work deadlines.

Burnout phase

In this stage, symptoms become severe. You may start feeling extreme self-doubt. Friends and family start to notice your behavioral changes. Physical symptoms also become intense. Chronic headaches, stomach issues, and gastrointestinal problems are common. 

Habitual burnout

This stage of burnout symptoms has become deeply ingrained in your life. At this point, you are likely to face persistent and significant mental, physical, or emotional issues – not just occasional stress or burnout. It can become a part of your everyday life and eventually lead to anxiety or depression.

Assessing Burnout

Assessing burnout is necessary to help identify and address burnout early. The Maslach Burnout Inventory (MBI) is a widely used tool for assessing burnout. It’s designed to measure the three core dimensions of burnout that can help you identify what stage of burnout you may be currently experiencing. 

It consists of a series of statements related to these dimensions, and respondents rate how frequently they experience each statement. The results help identify the presence and severity of burnout, guiding interventions, and support strategies. These three core dimensions include:

• Emotional exhaustion: This dimension evaluates the degree of emotional fatigue and depletion experienced by an individual. High scores indicate a feeling of being emotionally overextended and drained by one's work.

• Depersonalization (or cynicism): This measures the extent to which an individual develops negative, detached, or cynical attitudes towards their job and the people they work with. High scores suggest a tendency to distance oneself emotionally from clients or colleagues.

• Reduced personal accomplishment: This assesses the sense of competence and achievement in one's work. High scores indicate a feeling of inadequacy and a lack of accomplishment in one's role.

What Does Burnout Feel Like?

Burnout can manifest itself in a variety of ways. Recognizing these symptoms can help identify burnout so that steps can be taken to address it effectively.

Physical symptoms of burnout include:

• Chronic fatigue: A persistent feeling of tiredness that doesn't improve with rest

• Insomnia: Difficulty falling asleep or staying asleep

• Frequent illnesses: Increased susceptibility to colds, flu, and other illnesses due to weakened immune function

• Headaches: Recurring tension headaches or migraines

• Muscle pain: Persistent muscle tension, especially in the neck, shoulders, and back

• Gastrointestinal problems: Issues such as stomach pain, indigestion, constipation, or diarrhea

Emotional symptoms of burnout include:

• A sense of detachment: A sense of being disconnected from work or personal life

• Irritability: Increased frustration in others or work

• Anxiety: Heightened feelings of stress, feeling on edge or panicking

• Depression: Persistent feelings of sadness, hopelessness, and loss of interest in activities once enjoyed

• Lack of motivation: Decreased enthusiasm and drive to engage in activities

Behavioral symptoms of burnout include:

• Decreased productivity: Reduced efficiency and output at work

• Isolation: Withdrawing from social interactions and activities

• Procrastination: Putting off tasks and avoiding responsibilities

• Increased absenteeism: Frequently missing work or other obligations

• Poor self-care: Neglecting personal health and hygiene

Mental symptoms of burnout include:

• Concentration problems: Difficulty focusing and sustaining attention on tasks

• Memory issues: Forgetfulness and frequent memory lapses

• Negative thinking: Persistent pessimistic thoughts and a negative outlook

• Indecisiveness: Difficulty making decisions and second-guessing choices

• Loss of creativity: Reduced ability to think creatively and generate new ideas

Consequences of Ignoring Burnout

Prolonged burnout can have serious consequences on both mental and physical health and a negative impact on personal life. Here are the consequences.

Mental health problems

Chronic stress from burnout can lead to severe anxiety disorders and panic attacks, contributing to a heightened sense of unease and fear. Depression is another common outcome, with individuals experiencing major depressive episodes characterized by intense sadness, hopelessness, and disinterest in activities they once enjoyed. 

Cognitive difficulties

Cognitive difficulties are also common – including weakened concentration, memory lapses, and indecisiveness. Sleep disorders such as insomnia can worsen fatigue and exacerbate cognitive issues. In some cases, individuals may turn to substances like alcohol or drugs as a coping mechanism, potentially leading to addiction and further mental health decline.

Physical concerns

Physically, the effects of prolonged burnout are equally concerning. Chronic stress increases the risk of cardiovascular problems – including hypertension, heart disease, and stroke. The immune system can become weakened, making individuals more susceptible to infections and illnesses. Musculoskeletal pain is also common, with persistent tension causing chronic pain in the neck, back, and shoulders. 

Gastrointestinal issues such as irritable bowel syndrome (IBS), ulcers, and chronic indigestion may also arise. In severe cases, burnout can lead to chronic fatigue syndrome, a condition that results in extreme tiredness that doesn't improve with rest and significantly impacts daily functioning.

Weakened personal relationships

The impact of burnout extends beyond health, deeply affecting personal life and relationships. Individuals experiencing burnout may withdraw from social activities and reduce interactions with friends and family, leading to feelings of isolation and loneliness. 

Communication can break down, with misunderstandings and conflicts becoming more frequent. Increased irritability and frustration can cause frequent arguments and strained interactions with loved ones, while emotional unavailability due to exhaustion can make it difficult to provide or receive emotional support, causing rifts in relationships.

Decreased quality of life

Work-life imbalance is a common cause of burnout, as individuals may spend excessive time and energy on work at the expense of their personal lives. Decreased productivity can result in a sense of failure and frustration, both at work and in personal tasks. Financial strain is another possible consequence, as burnout can lead to missed workdays and decreased job performance, potentially resulting in job loss or financial instability. 

Additionally, neglect of self-care routines — such as exercise, healthy eating, and personal hygiene — can further deteriorate overall well-being. Activities and hobbies that once brought joy may no longer be enjoyable, leading to a diminished sense of life satisfaction.

Addressing burnout early through professional help, lifestyle changes, and support from friends and family is crucial in helping to mitigate these consequences.

Strategies to Prevent and Manage Burnout

Even though burnout is common, there are strategies to prevent and manage burnout. These strategies include: 

• Practicing self-care: Maintain a healthy lifestyle with balanced nutrition, regular exercise, and sufficient sleep. Engage in relaxation activities like reading or listening to music to rejuvenate the mind.

• Improving time management skills: Prioritize tasks, set realistic goals, and break work into manageable chunks. Use tools like calendars and apps to organize tasks and maintain a healthy work-life balance.

• Setting boundaries: Understand personal limits and be comfortable saying no to additional tasks. Take regular breaks and establish clear boundaries between work and personal life.

• Practicing mindfulness and meditation: Practice mindfulness and meditation to build resilience and reduce stress. Techniques include deep breathing, progressive muscle relaxation, and guided imagery.

• Developing a support network: Build and maintain relationships with family, friends, and colleagues for emotional support and practical assistance. Join support groups or community organizations for additional resources.

• Engaging in hobbies and activities outside work: Pursue activities outside of work that bring joy and fulfillment, such as sports, arts, or volunteering. These activities help maintain a balanced life and provide a creative outlet.

When to Seek Help

In situations that self-care and personal strategies are not enough, seeking professional help may be a necessary step in addressing burnout.

Certain signs suggest that burnout has reached a level where professional help is necessary. Consider seeking professional help if you experience:

• Persistent symptoms: If symptoms of burnout — such as chronic fatigue, emotional exhaustion, and irritability — persist despite self-care efforts and lifestyle changes, it may be time to seek professional help.

• Functional impairment: Difficulty performing daily work tasks, struggling with personal responsibilities, or experiencing a decline in productivity can indicate that burnout is severe enough to require intervention.

• Mental health decline: Signs of worsening mental health — such as severe anxiety, depression, or suicidal thoughts — necessitate professional support to address these critical issues.

• Physical health issues: Ongoing physical symptoms, such as frequent illnesses, chronic pain, or significant weight changes — that are not alleviated through self-care — may require professional assessment.

• Impact on relationships: When burnout significantly strains personal relationships or leads to isolation and withdrawal from social connections, professional help can provide strategies to improve interpersonal dynamics.

• Inability to cope: If an individual is unable to manage stress effectively despite trying various coping mechanisms, seeking professional guidance can offer new strategies and support.

Types of Professional Help for Burnout

There are different types of professional help that can guide you through recovering from burnout. These may include therapy, medical support, employee assistance programs, occupational health services, stress management programs, and support groups.

Therapy and counseling 

• Cognitive behavioral therapy (CBT): Helps individuals identify and change negative thought patterns and behaviors associated with burnout

• Psychotherapy: Provides a safe space to explore underlying issues, develop coping strategies, and address emotional and psychological impacts

• Coaching: Offers support in setting goals, improving time management, and developing strategies to cope with stress

Medical support

• Primary care physicians: Can assess physical symptoms related to burnout and provide referrals to specialists if needed

• Psychiatrists: May prescribe medication to manage severe symptoms of depression or anxiety associated with burnout

Employee assistance programs (EAPs)

Many organizations offer EAPs that provide confidential counseling, support services, and resources to help employees manage burnout and stress.

Occupational health services

Professionals in this field assess the impact of work-related stressors and provide recommendations for modifications or accommodations to improve well-being.

Stress management programs

These programs offer structured approaches to managing stress, including workshops on relaxation techniques, mindfulness, and work-life balance strategies.

Support groups

Group therapy or peer support groups provide a space for individuals to share experiences, gain insights from others, and receive emotional support.

How LifeMD Can Help

Recovering from burnout can be challenging, but prioritizing your mental health is a crucial step toward a more fulfilling life.

LifeMD can connect you to a team of licensed healthcare professionals who can support you in managing stress and burnout symptoms for a healthier, more balanced life.

Make your appointment today.

Dina Whiteaker, APRN

Dina earned her MSN from the University of Nebraska Medical Center before becoming a Family Nurse Practitioner. She has 10ᐩ years of telemedicine experience. Dina is board certified and is a member of the American Academy of Nurse Practitioners.

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