Burnout: Basic symptoms, causes and effective ways to cope

Read: ~7 minutes | Category: Work and Mental Health

Monday morning. The alarm rings and once again you feel only one thing - tiredness. In fact, the anxiety starts as early as Sunday night (Sunday Scaries) - while you're watching the clock, your favourite TV show or some sporting event and you know you have to get back out there again tomorrow. Not simple tiredness after a hard week, but something deeper and more lasting. You get up mechanically, drink your tasteless coffee and ask yourself, "When did work stop making sense to me?" If this sounds familiar, you may be experiencing a burnout.

Burnout (from the English burnout - "burning out", "burnout") is a syndrome officially recognized by the World Health Organization (WHO) as of 2019. It is defined as the result of chronic workplace stress that is not effectively managed - and manifests in three main dimensions:

• Emotional exhaustion - you feel you have nothing more to give
• Depersonalisation - you become cynical and distant from work and colleagues
• Diminished sense of personal effectiveness - you doubt that you are doing anything of significance or quality

Important clarification: burnout is not laziness and is not a weakness. It affects the most motivated and dedicated people - those who give 110% and don't know when to stop. A 2023 Gallup survey found that 76% of employees experience symptoms of burnout at least occasionally, and 28% describe it as a "very common" or "constant" reality.

Burnout rarely comes from a single problem. It results from an accumulation - months or even years of imbalance. Here are the most common causes:

• Excessive workload - constant overtime, unrealistic deadlines
• Lack of control - decision making is out of your hands
• Lack of recognition - efforts are not noticed or rewarded
• toxic work environment - conflict, lack of support from management, injustice
• Emotional conflict - doing things you don't identify with
• Monotony - lack of challenge and development

Personality and life factors

• Perfectionism and a strong need for control
• Difficulty in setting boundaries - saying yes to everything
• Neglecting personal needs in the name of career
• Extra workload outside of work (taking care of family, financial issues)

Professionals in healthcare, education, social work and IT - areas of high responsibility and emotional commitment - are particularly vulnerable. But burnout knows no boundaries - it can affect anyone.

Symptoms.

Burnout develops gradually - it rarely happens overnight. Knowing the early signals is key to a timely response. One of the key early signs is "Sunday Dread," "Sunday Scaries," "Sunday Syndrome," or other variations of the term - anxiety and depression on Sunday night at the thought of the upcoming work week.

Physical symptoms

• Constant fatigue that doesn't go away even after a break
• Frequent headaches, muscle aches, stomach problems
• Disturbed sleep - hard to fall asleep or wake up exhausted
• Reduced immunity - you get sick more often

Emotional symptoms

• Indifference and apathy towards work that used to inspire you
• Cynicism and irritability towards colleagues or customers
• Feeling hopeless or meaningless
• Anxiety as early as Sunday night ("Sunday Scaries") - tension and reluctance in anticipation of the next work week
• Anxiety or frequent mood swings

Behavioral symptoms

• Procrastination and difficulty starting tasks
• Isolation from colleagues and friends
• Reduced productivity despite more time input
• Abuse of coffee, alcohol or food as a "coping mechanism"

Cognitive symptoms

• difficulty concentrating
• forgetfulness
• difficulty making decisions
• feeling that nothing you do matters.

Caution: If these symptoms persist for more than 2 weeks and interfere with your daily life, see a specialist. Burnout can progress to clinical depression.

How to cope with burnout?

The good news: burnout is reversible. But it requires systemic changes - not just a weekend vacation.

The first and most difficult step. Many people deny burnout because they confuse it with "normal stress" or are afraid of looking weak. Admitting it is not defeat - it is the beginning of change.

Turn off after-hours notifications. Learn to say "no" to tasks beyond your capacity. Emails after 6pm can wait. According to a 2022 Microsoft study, employees who set clear work boundaries report 26% fewer burnout symptoms.

3. Have a conversation with your manager

It's hard, but effective. Explain specifically what you're overwhelmed with and suggest solutions - reassigning tasks, changing deadlines, more flexible scheduling. Most managers prefer an open conversation to the surprise of a sudden resignation or medical leave.

4. Restore the foundation - sleep, exercise, food

Sounds trite, but it's physiological: chronic stress depletes cortisol and disrupts brain chemistry. 7-8 hours of sleep, 30 minutes of movement a day, and regular meals are not luxuries - they are musts for recovery.

Ask yourself: what in your work has ever given you energy? Look for ways to incorporate more of these elements. Sometimes changing roles within the same company is enough - you don't need to leave.

6. Seek professional help

A psychotherapist or coach can help you understand the deeper causes and build sustainable strategies. Cognitive behavioural therapy (CBT) has shown particularly good results with burnout.

Don't wait to reach "rock bottom." Build habits before burnout knocks on the door:

• Take short breaks every 90 minutes of work
• Plan vacations in advance and really rest on them
• Maintain hobbies and social contacts outside of work
• Regularly check your energy "temperature" - not just once a year

Briefly: Burnout is not a phase that goes away on its own. It is a signal that something needs to change. The sooner you recognize it, the sooner you will return to the version of yourself that loves what it does.

Important clarification: The content of this article has been prepared for informational and educational purposes. It is not a substitute for medical consultation, psychological assessment or therapy. If you recognise the symptoms described in yourself or think you may be suffering from burnout, depression or another mental health problem, please contact your GP, psychologist or psychiatrist. Timely help can make a huge difference.