6 Signs You’re Burned Out: How to Cope and Prevent It

1. It's affecting how you do – or how you feel about – your job.

• You may be cynical or negative.
• You're no longer excited, engaged or invested.
• Instead, you start doubting yourself or others, feeling detached or even gloomy.

2. Your sleep is off.

• Research shows that chronic stress affects the nerves and hormones that regulate sleep.
• You may have insomnia.
• If you're not sleeping, it can make your burnout worse.

3. You're physically exhausted.

• You may simply be exhausted because you're not sleeping.
• But fatigue can exist regardless of how much you're sleeping. It's a key symptom of burnout.

4. Your eating habits have changed.

• Are you eating more or less than normal?
• You could be eating less simply because you're busy or running to junk food because it's quick and easy.
• But it might also be stress hormones affecting your appetite or cravings.

5. You're having headaches or stomachaches.

• These are some of the unexpected symptoms of burnout.
• Studies show a connection between burnout and headaches, nausea, gas and upset stomach.

6. You're emotionally exhausted.

Emotional exhaustion can make you feel overwhelmed, unmotivated or emotionally fatigued. Signs include:

• trouble concentrating or completing tasks that should otherwise be easy
• procrastinating
• difficulty getting up in the morning or getting to work on time
• feeling unqualified for your job or incapable of doing certain things
• feeling out of control at work, home or both
• reduced or no enthusiasm, even for activities you typically enjoy
• loss of interest in social activities
• self-doubt
• ​anxiety or irritability​

Dealing with burnout isn't easy. You often don't know you're getting burned out until you're already there. But there are ways to cope.

• ​Shift responsibilities. This isn't always easy, especially with your demanding job. It can also feel overwhelming when you look at your life as a whole. Experts recommend piecing out responsibilities or assigning individual tasks. Can you get help grading papers or making schedules at work? Can someone else do the grocery shopping or laundry at home?
• Consider the source. It's not enough to say your burnout is caused by “stress." Ask yourself what the source of the stress is. You can't fix a problem without knowing the cause.
• Practice self-care. Getting good sleep and regular activity, eating well and making time for loved ones can help lower your stress and burnout potential. If you're feeling empty in one area, fill yourself up in others with the things and people that make you happy.
• Pay attention to your motivation levels. If they start to drop, or if they already have dropped significantly, it may be time to check in with yourself.
• Be mindful. Controlled breathing, yoga and meditation are examples of mindful activities that can help center your brain.
• Reframe! Pay attention to the things you say and then think about how you can adjust that thinking. “I'm so stressed out" can become “This is today's challenge."
• See your doctor. If you're having physical symptoms, it's a good idea to see your Primary Care Provider.
• Talk to someone. If it's stress at work, simply confiding in coworkers may be able to lower the stress level for all of you. Talking to a therapist can help you process the stressors in your life and learn better coping techniques.

The Power of Recognition

Resources for TRS-Active Care and TRS-Care Standard​