How to Identify and Prevent Burnout

Burnout is more than just occasional stress or tiredness — it’s a state of emotional, mental, and physical exhaustion caused by prolonged stress. The term was initially coined by an American psychologist named Herbert Freudenberger in the 1970s. 

If you’re burning out, you might feel tired and emotionally drained, and your work performance might dip. Burnout, according to Freudenbeger, can also increase your risk of depression.

While it’s common in caregiving professions, the reality is that it can happen to anyone in any career. It can also affect college students! The upside to all of this is that there are signs of burnout you can spot, and if you catch it early, you might be able to prevent a full-blown problem.

Take a moment as our team at Brooklyn Integrative Psychological Services explains how you can identify and prevent burnout.

How to identify burnout

You might suspect that you’re burnt out — or on the path to burning out — if you’re:

Always tired

It’s one thing to feel tired after a late night, but if you’re always tired, no matter how much sleep you get, that’s a whole other matter. Burnout can lead to extreme mental and physical exhaustion. 

Struggle with performance at work 

Feeling like you can't concentrate or produce the same quality of work as before is another red flag for burnout. This is often accompanied by a lack of motivation and procrastination. 

Detached and cynical

You may notice yourself becoming indifferent to things you once cared about or growing more negative in your thoughts and interactions.

Notice muscle tension and headaches

Headaches, digestive issues, and changes in sleep patterns can signal that the stress is starting to take a toll on your body. These physical symptoms can develop as a result of other conditions, though. For example, dehydration can cause headaches, so you need to get them checked out. 

Easily irritated

The stress, lack of sleep, and physical effects of burnout can make you easily irritated. Some people with burnout may also start to pull away from social situations.

Changes in your eating habits

When you’re feeling stressed, it’s normal for your eating habits to change. Some people may eat more (e.g., turning to comfort food), while others may lose their appetite altogether. 

How to prevent burnout

If you’re in a high-intensity job, have a busy work or school schedule, or are at risk for burnout, try these strategies:

Prioritize daily self-care

Self-care is your best defense against burnout. Schedule a regular time for relaxation, hobbies, and activities that recharge you. Daily self-care isn’t a luxury, it’s a necessity for mental health.

Set boundaries

Setting boundaries can help you protect your daily self-care rituals, but they’re also helpful at work. Learning to set boundaries at home and work — and saying no to additional responsibilities — can protect your time and energy. 

This is especially helpful if you have an intense job; boundaries help separate your work life from your home life.

Delegate tasks at work

If possible, delegate tasks or collaborate with colleagues to distribute responsibilities more evenly. 

While it’s not an easy task, consider if a change in your role or workload is necessary for long-term health. If needed, speak with a supervisor about your concerns.

Take breaks 

Be sure to take breaks throughout your workday. Whether it's a few minutes to step away from your desk or taking that well-deserved vacation, stepping aside from work can also help you recharge.

Talk to someone

Sharing how you feel with a trusted friend, family member, or therapist here at Brooklyn Integrative Psychological Services can help you gain perspective and release built-up stress.

Is it the same as depression?

Depression and burnout share many symptoms, including all of the ones listed above. Depression, however, can also contribute to low self-esteem, feelings of hopelessness, or suicidal ideation.

Note: if you’re in crisis or are having suicidal thoughts, call the 988 hotline.

Because these two conditions can share many symptoms, it’s important to get the right diagnosis, as they’re treated differently. To compound matters, some people may have comorbidities, different conditions that occur at the same time. 

Our team can help confirm the source of your symptoms and recommend the right treatments when you’re dealing with burnout, anxiety, and/or depression. 

Get help for burnout

Even with these prevention strategies, you might still struggle with symptoms. Know that our team is here to help you — whether you’re just spotting the first signs of burnout or are in full burnout mode.

Our team offers telehealth for New York, Oregon, and Massachusetts residents. You can also visit us in person in Greenpoint, Union Square, or Midtown, New York City.

Questions? To learn more or schedule an appointment, click here to get started.