Alright, so this is Part 2 from last week: Why People Wait Until They’re Burnt Out. If you haven’t had a gander at that one, make sure you do and come right back.
Here’s the thing, burnout doesn’t just happen. It takes months, years, even decades before it really takes hold.
The problem is that most people ignore the early signs until they’re fully burnt out and everything feels overwhelming, exhausting, and way too late to prevent.
And with it taking 8 months to 3 years to fully overcome burnout, it’s costing people months and years wasted on overcoming something that’s preventable (with the right tools).
But if you know what to look for, you can catch burnout early and course-correct before it takes over your life.
So instead, let’s look at the obscure signs you’re on the road to burnout. (And if you want to know exactly which stage you’re at, make sure you take the Your Burnout Score.)
Add Your Waking Up Tired, Going To Bed Wired
This is one of the earliest warning signs that things aren’t okay.
You’ve put in the hours, you’ve sacrificed your sleep, you’ve even hit some level of success, but all of a sudden you can’t quite shake this fatigue.
You’re waking up tired, you fight that tiredness off with caffeine, smash the day and finally put the laptop away before bed. And then suddenly, the minute you lay your head down on the pillow, your brain decides to tell you all the things you need to do, the things you’ve done wrong, all the things you should’ve done. It’s relentless.
This is for a few reasons:
- Stress is physically exhausting, and it can impact the way we sleep. If you’re struggling to get to sleep and stay asleep, then this is going to be a double whammy.
- Our brains can only take in so much information throughout the day, so if you’ve not given your brain a little processing time, it’s going to think the minute you rest your head for the night that it’s a great time to start processing.
And the impact of cortisol on the body. Cortisol is a stress hormone, but it’s also really important in sleep. It naturally wakes us up in the morning once we’ve had a good night’s sleep and slowly reduces throughout the day. If you’re under chronic stress, then this is going to disrupt the natural circadian rhythm.
You’ve Stopped Doing Things For Yourself
When was the last time you sincerely did something just for you? For joy? To fill your cup? And not something you have had to do? Something that’s not solely related to work. Whether it’s going to a fitness class you enjoy, a long bike ride, a hike or even a hobby? Painting, reading a book or simply being by yourself for a bit?
It’s so easy to let work consume you with the thought that you’ll get back to it when things slow down.
One of the first things to go, when we’re on the road to burnout, is investing in ourselves. It’s the easiest thing to do because it doesn’t usually directly impact anyone else… But the effects are profound.
Making Simple Mistakes
A lot of people who trudge down the path towards burnout are perfectionists. They’re on the top of their game, have everything covered, and have everything scheduled to an inch of their life. But when tiredness and fatigue kick in, the small things start to slip.
- Proofreading an email? Don’t have time.
- Missing an appointment? It just slipped their mind.
- Send an email to the wrong person? Easy done.
But these things add up.
They start off really minor but can become a huge problem.
And any perfectionist can fall victim to it.
The Smallest Things…
Piss you off.
Maybe you’ve gone from cool, calm and collected to snapping over someone chewing the tuna sandwich too loudly.
Or maybe your patience with family members is at an all-time low.
Here’s the thing: frustration is a sign of burnout, and even the smallest things can trigger you. Colleagues, employees, but also our family members — whether it’s your partner, parents or children.
When we’re depleted physically and emotionally, it prevents us from regulating our emotions effectively… leading us to snap at the smallest things.
Brain Fog
Have you ever walked into a room, looked around and didn’t have the foggiest idea why you went in there? Or what about a time when you’ve been mid-sentence and all of a sudden your next thought escapes you? Or maybe you’ve gone from having a clear, sharp mind to feeling like your thoughts are going through molasses.
This can be extremely frustrating for anyone who has prided themselves on being really with it, quick and functioning at a high level. It can feel like you’re losing yourself.
Can’t Make A Decision
You’ve gone from a clear mind, instinctively knowing the next move and being able to quickly weigh up the pros and cons of any decision, to all of a sudden second-guessing everything.
You’re starting to lack confidence in yourself.
You’ve got too much on your mind.
You’re overwhelmed.
Which leads to being unable to make a good decision.
Whether that’s in a negotiation, how to move on from a problem, or even what you want for dinner.
Everything becomes too much.
Drop In Motivation
So you’ve gone from being highly driven, highly motivated to barely caring what happens next. This can be at home or at work. You’re starting to question why you’re doing what you’re doing. That initial spark is starting to dim, and in time it can be completely extinguished.
This can be hugely problematic for various reasons, as I’m sure you can tell.
But namely:
- Personally: If you’ve always prided yourself on your motivation and drive, then this is going to be a massive blow.
- Professionally: It will directly impact your ability to perform at a high level. You’ll let the ball drop and you’ll simply be unable to do anything about it.
Your Health Will Start To Take A Hit
This one is a slow burn.
You will start to feel fatigue, but you won’t be able to shake it. No amount of sleep can get you back on track. Which can easily slip into not being able to shake really common illnesses (think the common cold). You might find you’re frequently getting secondary infections from very common ailments. And then it starts to get bad.
You can start to suffer from some really severe issues:
- IBS
- IBD
- Back pain
- Headaches
- Autoimmune diagnoses/flare-ups
- Skin issues (eczema, psoriasis, etc.)
You can also see instances of fibromyalgia.
And this in itself can be stressful and debilitating!
But What Next?
You might find all of this quite terrifying.
However, the good news is that these signs can absolutely be reversed. Even if you’re deep in the thick of burnout, it doesn’t mean you’re stuck there.
With the right tools, small changes, and the willingness to step back and take stock, you can start to rebuild.
It doesn’t have to stay this way, and recognising these early signs is the first and most important step back to feeling like yourself again.
If you’re curious about where you currently stand, don’t forget to take the Your Burnout Score, it’ll show you exactly what stage you’re in and what to do next.
Reach out to me if you or your team needs support. OR check out 121 coaching or talks for your team. — I’m always here to help you Get Your Sh*t Together – Literally and Figuratively.
