What is burnout and how can you recognize it in yourself?

The holidays are over, and once again you spent most of your days off working—buying gifts at the last minute, standing by the stove, tidying up the house before and after guests… On your first day back at work, you woke up tired and irritable about the duties waiting for you, wanting not to get out of bed at all. It’s true that everyone feels this way sometimes, but if listlessness and fatigue last for a long time, it is probably the syndrome of modern times— burnout or “burning out.”

According to the World Health Organization classification, it is chronic work-related stress that is not properly managed. Regardless of the job someone does, whether it’s a manager who spends 12 hours in the office or someone who takes care of the household, the essence is a feeling of mental, emotional, and physical exhaustion caused by prolonged, intense stress. Statistics show that it more often affects women, who carry a multiple burden on their shoulders. There are everyday household chores, as well as caring for children and older family members. And just when they think they have found the ideal multitasking formula for successfully juggling all obligations, they can “burn out.”

How can you recognize the symptoms?

Burnout does not happen suddenly; it creeps up slowly, which makes it much harder to recognize. Still, our body sends certain warning signals. The most common symptoms are sleep problems and chronic fatigue, and there may also be immune system issues, headaches, muscle pain, as well as reduced appetite or seeking comfort in food. A characteristic feeling is being overwhelmed by activities and responsibilities, accompanied by a sense of meaninglessness. Productivity drops both at work and in private life.

You may feel helpless, listless, and completely exhausted because burnout really drains your energy. Unlike fatigue that goes away after proper rest, that is not the case with burnout syndrome. It may happen that you spend the weekend or holidays in bed, and on the first day back at work you feel helpless again and see no prospect of anything changing for the better. 

What can you do?

The biggest mistake is blaming yourself for not being strong or efficient enough in meeting expectations, because the causes lie elsewhere: unreasonable deadlines, too many obligations, poor management, weak communication, and lack of support. If you recognize the symptoms that clearly tell you, “this can’t go on anymore,” it’s time to rethink your goals and develop the following habits that will improve the quality of your life. 

1. Make time for yourself: 

“Book” time in your schedule for what makes you feel good, just as you would for any other obligation. Enjoy a cup of your favorite coffee in peace, read something you like, listen to music, exercise.

2. Delegate tasks and set boundaries: 

Understand that you can’t and don’t have to do everything on your own. Delegate tasks whenever possible and set clear boundaries to protect your personal time. 

3. Build a support system: 

Surround yourself with a network of friends, family, or colleagues who understand and support you. Share your feelings and concerns with them.

4. Develop healthy habits: 

There are more and more recipes for healthy and quick meals, so walk to the nearest market, choose some of your favorite ingredients, and prepare food at home. Stay active, whether it’s a short walk during the day, yoga, or running—what matters is setting aside at least half an hour for physical activity. Don’t give up your days off, weekends, or annual leave.  

In the end, keep in mind that recovery takes time, so give yourself time. If, despite everything you’ve done, you still feel like a hamster on a wheel that never reaches its goal, don’t hesitate to seek psychological support. Listen to your body even if you do a job you love, because burnout can be more intense in such people. You may lose track of time when doing something you enjoy, but don’t let yourself “burn out.”