Burnout is the state of emotional, mental, and physical exhaustion that causes constant pressure. It is often the result of prolonged or excessive work-related stress that you haven't managed successfully. Burnout is characterized by low productivity and motivation, negative attitude towards yourself or others, and can cause a range of physical conditions.
Although burnout is not a medical diagnosis, the World Health Organization classified is as an occupational phenomenon in 2019. They linked burnout to chronic workplace stress, characterized by physical and mental exhaustion, negativism, and lower professional efficiency.
Identifying burnout early is important to mitigate its harmful effects, maintain your physical and mental health, and recover faster. Our burnout test can identify the early common signs of burnout so you can act on this information.
What are the main symptoms of burnout?
- Emotional exhaustion, irritability, and negative thoughts about your job or yourself
- Cognitive failures, such as forgetting about an important Zoom meeting or making multiple mistakes when completing routine tasks at work
- Feeling stuck or trapped in a career you hate
- Strained relationships with your coworkers, family and friends
- Absence of positive emotions - you feel emotionally drained at work and on weekends
- Physical symptoms - insomnia or difficulty sleeping, headaches, digestion issues, and other physical health problems
- Depressive thoughts, muscle tension, and growing anxiety.
Our test checks the main symptoms of burnout to identify your risk of burnout. We've based it on the Maslach burnout inventory and simplified it for your convenience. The test will show your risk of burnout and what actions you can take to improve the situation.
Warning: This burnout test is not a diagnostic tool and is for personal use only. If you experience symptoms of burnout and need support, consult a mental health professional.
How do you deal with burnout at work?
Burnout is a state that can significantly affect you physical or mental health. It is similar to stress and exhaustion, but can lead to severe consequences. Here's how you can address burnout at the early stages.
Prioritize work-life balance
Plan your day properly so that there is enough time for work and personal life. Schedule self-care activities in your free time. Exercising, meditation, getting enough sleep and eating healthier meals will help you manage stress and avoid physical exhaustion.
Make time for activities that bring your joy every day. Reading a book, engaging in a hobby, meeting with friends, or listening to music can help you recharge batteries and minimize burnout signs.
Regain control
Burnout can happen because you lack control over your tasks at work, your schedule, and recent workplace events. You might feel powerless and unable to change, and feel stuck.
Here's what you can do at this point:
- Reduce the most stressful part of the job. Maybe, it's group meetings or client communication that stress you the most. Talk to your manager and bring this up. Maybe, it is possible for you to focus on other responsibilities and thus minimize burnout.
- Prioritize. Focus on the most important workplace tasks. It will help you always get the key things done. Delegate the other tasks and try not to control everything at work - it is a sure way to recover from burnout.
- Exercise. Regular exercise improves your overall health, reduces risk of diseases, and boosts your mood. You can dance, practice yoga, go to the gym, or find another activity that brings you joy.
- Set boundaries. Don't work overtime or take additional tasks. Say "no" when your boss asks you to participate in a new project. Don't read work chats at 11 PM. Use your time off to recharge and spend time with your family to avoid burnout and exhaustion.
Connect with nature
Spending time in nature can be therapeutic if you have signs of burnout. It will help you recharge batteries, distract from problems at work, and boost your energy. Plus, it naturally reduces your stress and anxiety. Get out of town for the weekend, and you will return rested and relaxed.
Identify causes of burnout
Reflect on your work and try to figure out what caused your mental exhaustion. Maybe, it's the change of leadership and new practices in your company. Or, you wanted a promotion so much that you were ready to take on any additional responsibility. Or, you are simply stuck in your work and no longer find it meaningful. Understanding the core reason is the starting point for effective recovery.
Talk to a professional
If you constantly feel overwhelmed, consult a mental health professional. A qualified therapist can help you identify what caused your frustration, and recommend coping strategies. Plus, they will help you differentiate burnout from other conditions, such as depression or anxiety.
Find a new job
If the burnout is caused by your current company's management or workload, it may help to find a new job. Make sure to find a company that welcomes healthy work-life balance, prioritizes mental health, and offers resources for professional development.
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Know your risk of burnout and take the next step in your career
Our free burnout quiz can assess your risk of burnout and give recommendations for your mental health. By taking the job burnout quiz and creating a burnout prevention plan, you can take proactive steps to address burnout and maintain a healthy work-life balance. Yet, if your symptoms are getting severe, it's best to consult a professional. Seeking professional help is essential to recover better.