Burnout is a form of emotional, mental, and physical exhaustion that impacts productivity and well-being.
While occasional stress is normal at work, intense and prolonged stress can lead to burnout. Recognising the signs early is crucial for recovery and preventing further stress.
With 91% of Brits reporting extreme levels of stress in the past year1, the UK is facing a growing burnout crisis. Employees are searching to understand how to spot burnout, and how to avoid it, with a 21% increase in Google searches for ‘signs of burnout at work’ in the past month[1].
In response, experts at leading office furniture supplier Furniture at Work have shared the top five signs of burnout and how to address them:
- Physical exhaustion and low energy
You may be burnt out if you feel constantly drained, even after a good night’s sleep. This constant state of fatigue can make it extremely difficult to perform daily tasks such as cooking, cleaning, and exercise.
Aim for 7-9 hours of high-quality sleep every night to prevent physical exhaustion. Eating a balanced breakfast and lunch with plenty of fruits, vegetables, protein, and whole grains can help fuel your body effectively. Using your lunchbreak for exercise like walking or yoga will also boost your energy. Cutting out alcohol and caffeine will also help fight tiredness.
- Loss of motivation
When feeling burnout, you can often feel a lack of enthusiasm for tasks you once enjoyed and so the drive to meet goals or engage with your work may dwindle, leaving you disengaged and unproductive. This lack of motivation can make even small responsibilities seem overwhelming.
To stay motivated, try breaking tasks into smaller, more manageable steps. Celebrate even minor accomplishments to regain a sense of achievement – for example, decluttering your space can give you a dopamine boost. Setting realistic, short-term goals can also help rebuild your drive and keep you moving forward.
- Difficulty concentrating
Burnout can impair cognitive function, ultimately making it hard to concentrate, which can also affect memory and productivity. If you’re finding it difficult to concentrate, tasks that were easy to complete before may now be much more challenging.
Implementing better time management techniques can prevent difficulty focusing, such as the Pomodoro technique, which involves working in 25-minute intervals separated by 5-minute breaks.
- Increased irritability and mood swings
If you are experiencing prolonged stress, you may become more irritable, so minor inconveniences can feel unmanageable, and you may be prone to emotional outbursts. Over time, this can strain relationships and further compound feelings of burnout.
Take time to practice deep breathing or mindfulness techniques to calm your mind. Open communication with your friends or colleagues can also help ease tension and create a sense of support.
- Isolation
A typical response to burnout is withdrawing from others, both at work and in your personal life, so that social interactions become draining or unappealing.
To combat isolation, focus on reconnecting with your loved ones. Small interactions, like a coffee and chat with a friend or colleague, can make a significant difference. Sharing your thoughts and feelings often provides emotional relief and a fresh perspective.
If you or one of your colleagues feels burnt out, it’s essential to create a supportive environment and practice or suggest self-care methods to combat it. For more advice on increasing motivation at work, visit the Furniture At Work blog.