Letitia Williams » Recognising Early Signs of Burnout

Imagine being so exhausted that bath time becomes an opportunity to sleep, so stressed from work that you lash out at the people you love most, or so disillusioned with your job that you do just enough to get by. This is burnout—and I know it well because I’ve been there. If only I’d recognised the early signs before I found myself hating my own business, damaging my relationships, and becoming a wife and mom I didn’t recognise. Eventually, I walked away from my dream of being my own boss. I experienced this as an entrepreneur but burnout can strike anyone, in any profession.

Looking back, the signs were everywhere, but I didn’t see them for what they were. That’s why I’m writing this—to help you spot the warning signs before it’s too late. Prevention is better than cure, especially when it comes to your mental and physical health. Let’s be proactive about protecting ourselves from burnout.

Understanding Burnout

Burnout, also known as occupational burnout, is the result of prolonged stress combined with an inability to cope with the demands of work. The symptoms are usually a combination of exhaustion, cynicism (often in the form of detachment), and a sense of ineffectiveness. In contrast, when you’re engaged at work, you feel energised, enthusiastic, and dedicated. Knowing this, you can probably already gauge where you stand.

You might be experiencing burnout if you notice:

Physical symptoms: Headaches, digestive issues, muscle tension, high blood pressure, frequent colds, or trouble sleeping.
Mental distress: Emotional exhaustion or persistent fatigue.
Work-related issues: A negative attitude toward work, lower performance, dissatisfaction with your job, frequent absenteeism, or thoughts of quitting.
Work-family conflict: When your job negatively impacts your relationships at home, causing tension with your partner or spouse.

Early Signs to Watch For

Work Overload

Burnout occurs when the demands of your job constantly exceed your ability to cope, with insufficient time to rest and recover. If you’re always handling one crisis after another with no breaks, you’re at risk. A manageable workload allows you time to recharge, boosting your effectiveness.

Lack of Control

When you feel like you have no say in your job—especially if you're dealing with conflicting demands from different people or facing responsibilities that clash with your personal values—it can lead to burnout. Having a voice in decisions that affect you and feeling some control over your work can reduce exhaustion and improve your sense of accomplishment.

Insufficient Rewards

Feeling undervalued, whether through lack of promotions, salary increases, benefits, recognition, or development opportunities, makes you more vulnerable to burnout. On the other hand, feeling rewarded and appreciated boosts job satisfaction and reduces the risk of burnout.

Lack of Community

A lack of support from your supervisor or working in a team that doesn’t function well can leave you feeling isolated and overwhelmed. Research shows that a positive, supportive work environment greatly reduces the likelihood of burnout.

Unfairness

Burnout often arises when you feel like the effort you put in is not matched by what you’re getting in return. However, if you believe your efforts are fairly rewarded, you're more likely to stay motivated and even go the extra mile.

Conflicting Values

This isn’t just about money or promotions—it’s about the ideals that drew you to your job in the first place. If you constantly find yourself choosing between work you want to do and work you have to do, it indicates a gap between your personal values and the organisation’s. Aligning your preferences with the organisation’s expectations can help, or you may need to consider moving on to a more fulfilling position.

Take Action Before It’s Too Late

The more you feel a mismatch between your job's demands and your ability to cope, or the more you sense that your efforts aren't being fairly compensated, the more likely you are to experience burnout. The key is to recognise the problem early, identify the root causes, and address them before you become so disconnected from your work and frustrated with your life that your wellbeing suffers.

Remember: Burnout is preventable. If you see the signs, take action. Your health, happiness, and relationships depend on it.

Reference:Maslach, C., & Leiter, M. P. (2008). Early predictors of job burnout and engagement. Journal of Applied Psychology, 93(3), 498.

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