Burnout is real, and more of us are suffering from it than ever before—and you don’t just feel it inside your head, although that’s certainly where it starts. You’re likely to notice the earliest signs of burnout when you’re working, but it doesn’t necessarily have to just be at your job. Caring for a loved one, parenting and having a tough work-life balance overall can also contribute. Dr. John Whyte, MD, CMO of WebMD and author of the Take Control series, tells Parade, “The classic sign of burnout is that you aren’t enjoying your job anymore. One often wakes up tired and in a bad mood on workdays.” Whyte adds that this change in mood and approach to work “often leads to decreased performance,” which means your boss may notice even before you do that you’re burned out. Dr. Sue Varma, MD PC DFAPA, a board-certified psychiatrist, clinical assistant professor of psychiatry at the NYU Langone Medical Center, and a fellow of the American Psychiatric Association, told us the tell-tale mental and psychological symptoms of burnout may be more subtle than you realize.
Mental and emotional signs of burnout
“There are three key signs I look out for when I work with folks: cynicism, exhaustion, and decreased sense of self-efficacy in the workplace,” Dr. Varma says. “A person loses interest, may feel detached from their work, a lack of satisfaction and feels less competent.” Clinical psychologist Dr. Monica Vermani, C. Psychand author of A Deeper Wellness: Conquering Stress, Mood, Anxiety and Traumas, says that you may also suffer from rumination (your mind racing with negative thoughts, often repeating), irritability, shortness of temper, mood swings, distancing from loved ones, loss of interest in things you enjoy and anxiety as a result of burnout. More severe cases may also include suicidal ideation.
Causes of burnout
Causes of burnout vary by the individual and their circumstances, but there are typically some themes in common. According to Dr. Varma, these include being overworked and under-supported, having unclear expectations around your role, blurred work-life boundaries, chronic harassment or micro-aggressions and discrimination can all contribute.
Physical symptoms of burnout
As many of us know, when it comes to mental health, it isn’t just in your head: Your body keeps score. Physical symptoms of burnout may be plaguing you without you even realizing it, making it all the more important to manage your mental and emotional wellbeing. Many of the physical signs of burnout can also be symptoms of other problems, so you may not even realize that chronic stress is the root cause for them. These are just some of the physical symptoms of burnout that you may experience—but be sure to consult with your doctor about any symptoms you have, as the following is simply for informative and educational purposes and shouldn’t be used to self-diagnose any condition.
1. Insomnia, Fatigue and Changes in Sleep Patterns
Fatigue, tiredness and exhaustion often accompany burnout. A tell-tale sign of burnout is changing sleep patterns. Insomnia is one of the most common physical symptoms of burnout, and it can have profound negative impacts on your physical and mental health. While many who suffer from burnout aren’t able to sleep, even if they’re super-tired, others may find their sleep patterns changing in the opposite way: You may sleep more than before, but you likely still won’t feel completely well-rested.
2. Headaches
You may suffer headaches as a result of burnout, especially tension headaches. According to The Cleveland Clinic, tension headaches usually have mild to moderate pain, mostly on the sides of your head. Unlike migraines, tension headaches (fortunately) aren’t accompanied by nausea, vomiting or sensitivity to light or sound. Thankfully, tension headaches are usually responsive to over-the-counter pain relievers, but if you find yourself popping ibuprofen or acetaminophen regularly, talk to your doctor ASAP to rule out any other issues.
3. Jaw clenching
If you’ve ever heard the phrase “Death seeps in through the gums,” there may be some credence there. Dentist Dr. Kartik Antani, DMD of Rio Rancho Smiles in Rio Rancho, N.M., says chronic stress and burnout can cause a lot of issues that manifest in the mouth. “Stress in life, burnout syndrome, and many other factors can affect our sleep patterns and habits. These fluctuations in sleep can affect our entire body, but often the first symptoms of poor sleep are seen in and around the mouth,” he explained. “Clenching, grinding, facial pain, pain in the back of the head and neck, and uncomfortable gums and teeth can be a result of sleep apnea, whether it is central, obstructive, or a complex of both. Sleep apnea and sleep deficiency can be detrimental to health, not just oral and facial, but also systemic, and even mental health. Some signs can be snoring, daytime sleepiness, and always being tired. Habits such as drinking, excessive eating, weight gain, not exercising, staring at a screen before bedtime can exacerbate these issues, creating a snowball effect.” Many people suffering from burnout clench their jaw in their sleep, and one sign it’s happening is jaw pain or soreness, as well as a feeling of tightness in the jaw and earaches or even possible ringing in your ears. You may also have trouble opening your mouth and jaw widely. If you find yourself clenching your jaw, you may want to invest in a mouthguard. “You can get a customized one from your dentist, which is the best way because your dentist will take custom impressions, calibrate your bite, and most importantly, prescribe the appropriate appliance,” Dr. Antani explains. “Not all dental guards are alike, not just in quality but also in terms of design—some people only need their front teeth to be balanced, while some need their entire set of teeth balanced. The thickness of the material used is important too. If finances are a barrier, starting with an over-the-counter solution may work, but it is best to check with your dentist first.” In addition to dental guards, there are other treatments your dentist may be able to recommend depending on your specific situation. “Your dentist can also recommend and demonstrate special jaw exercises that may alleviate pain and discomfort, such as stretching, manipulation, and resistance-based movements,” Dr. Antani advises. “Heat treatment may be advised and demonstrated as well.”
4. Tooth clenching and teeth grinding (Bruxism)
Dr. Antani notes that in addition to clenching your jaw, you may also clench and grind your teeth, both while awake and while you’re asleep, and you may have similar symptoms from both. These include headaches, earaches, and jaw pain—and worse. “Grinding your teeth can also cause you to loosen teeth and fillings, crack your teeth into pieces, flatten your back teeth, chip your front teeth, have tooth sensitivity or even lose teeth in severe cases that go untreated,” Dr. Antani says. “Often, clenching and grinding of teeth can even lead to gum and periodontal issues. The nerve of the tooth can also be inflamed (pulpitis) or die (necrosis) if the issues become severe enough. One quick way to stop yourself in a pinch from clenching your teeth while awake when you realize it’s happening? Stick the tip of your tongue between your top and bottom teeth.” If you suspect you may be grinding your teeth, it’s important to see your dentist to mitigate any damage and prevent future damage to your teeth, gums and jaw. While you wait for an appointment, Dr. Antani says that drugstore mouthguards may help.
5. Muscle tension and pain
If you feel like you need a massage STAT, burnout can certainly be a cause. Stress causes not just mental and emotional tension, but also physical tension. You may feel tightness and tension in your muscles as a result of chronic stress and burnout. Exercise, ice and warm baths can help ease muscle pain and tension.
6. High blood pressure (hypertension)
Stress and burnout can lead to hypertension (high blood pressure), which can potentially be quite serious if untreated. The American Heart Association explains that when stress and burnout put your body in “fight or flight” mode, hormones cortisol and adrenaline cause your heart rate to go up and your blood vessels to constrict in order to increase circulation to the center of your body and away from your extremities (arms, legs, hands, feet, etc.). In cases of situational stress, once your problem or threat is either handled or you’ve escaped what your body perceives as danger, your blood pressure will go back to normal. However, chronic stress and burnout can have you in fight-or-flight mode all the time, causing long-term cardiovascular issues. If you have high blood pressure, talk to your doctor about treatment, including managing stress levels and potentially altering your diet or lifestyle to bring your blood pressure back to a healthy level.
7. Digestive and gastrointestinal issues
Burnout and chronic stress can impact your digestion in big ways. Some people may get cramps or stomach pains, some get heartburn, some may vomit, others may experience constipation, and others still may actually get diarrhea. If you suffer from these once in a while, similar to situational hypertension, you may level off with over-the-counter treatments. However, if you have issues with digestion or bowel movements regularly (no pun intended), talk to your doctor to rule out other causes and find a treatment plan that works for you and your specific issue.
8. Changes in appetite
Appetite changes are common for those coping with burnout and chronic stress, though these changes can vary by person. Some feel hungrier than usual and seek comfort in food, while others may lose their appetite entirely and at times feel nauseous if they try to force themselves to eat. As Dr. Antani previously mentioned, burnout’s impact on appetites can lead to excessive eating, but malnutrition is also possible for those who don’t eat enough because of appetite changes. Talk to your doctor if you experience changes in appetite, and be sure to let them know about your diet, lifestyle and mental health, because they’ll need that information to rule out any other potential diagnoses and establish an appropriate treatment plan to get you feeling your best.
9. Substance abuse
If you’re burned out, you may find yourself grabbing a drink to take the edge off, Dr. Vermani says. Similarly, if you find yourself turning to any other substances to cope with stress and burnout, be it cigarettes, marijuana, or prescription drugs, you may want to consider getting help from a mental health professional, as well as (if necessary) rehabilitation or an addiction support group. It’s one thing to blow off steam with a margarita with the girls after a long week, but another to rely on alcohol or any other mind-altering substance as an anesthetic or coping mechanism.
10. Restlessness
Do you find yourself fidgeting a lot more than normal? Do you have trouble concentrating on tasks? Are you tapping your foot more often, pacing, biting your nails? If those habits are all new or exacerbated, you guessed it—burnout may be to blame.
11. Inflammation
Dr. Varma says that one physical symptom of burnout and burnout that often goes unseen is increased inflammation, triggered by the same hormones—cortisol and adrenaline—that can cause high blood pressure. Inflammation may manifest in different ways, including lower resistance to colds and illnesses, joint pain, and triggering or exacerbating autoimmune disorders. Inflammation itself may be exacerbated by poor diet and lifestyle choices. Light exercise and proper nutrition can help, but if you suspect you’re suffering from inflammation, talk to your doctor to get proper testing and treatment.
12. Heart palpitations
Burnout can make it feel like your heart skips a beat—but not in the pleasant way it does when you see a crush. Instead, stress- and burnout-induced heart palpitations may feel like your heart is racing, pounding, or even stopping. According to The Cleveland Clinic, in most cases, heart palpitations are common and harmless, but if they happen often, be sure to speak to your doctor to get your cardiovascular health in order.
13. Shortness of breath
Dr. Vermani says shortness of breath is a common symptom of burnout. If you feel winded doing everyday tasks, find yourself holding your breath without even realizing it, or feel tightness in your chest, you may be suffering from burnout.
14. Panic attacks
According to Dr. Vermani, panic attacks can be common among people suffering from burnout. Symptoms of a panic attack can include sweating, shortness of breath, heart palpitations, chills, chest pains, nausea, trembling, tingling in extremities (especially fingers and toes), lightheadedness, nausea, difficulty breathing and an acute sense of terror, feelings of losing control and fear that you may actually die.
15. Heart disease
One of the scariest long-term effects of chronic stress and burnout is heart disease. This is in part due to hypertension that burnout can cause, as well as the inflammation and lifestyle impacts burnout can have—including triggering unhealthy eating, smoking or drinking habits—on you. If you have or are at high risk for heart disease, consult with your doctor immediately to find out how to improve your heart health and kick burnout’s butt.
How to treat and prevent burnout
In addition to treating the physical symptoms of burnout, it’s important to treat the burnout itself, or else you’ll just encounter the same issues later. “When you’re feeling burnt out and stressed, focus on creating balance and enhancing energy levels in life. Energy can be enhanced by eating quality food (eating healthy, clean and regularly), sleep (getting enough quality rest), and exercise,” Dr. Vermani says. She also recommends breathing exercises and meditation, including full abdominal breaths versus short and shallow breaths to help relax your muscles and ground yourself. Dr. Varma says finding the root cause of your burnout and taking steps to remedy that is key. Even if you can’t completely eliminate what’s causing you stress (for example, not being able to quit your high-pressure job or get another caretaker for an ill parent), taking even small steps to rectify some of the issue can make you feel better. “Therapy and taking steps to address the root cause, even if you are not successful at it, makes you feel a little more in control,” Dr. Varma advises. Taking advantage of your PTO or taking a medical leave of absence can also help, but it’s also important to improve your work situation once you go back. “Getting support and a mentor at work, setting boundaries, respectfully asserting yourself, and trying to see whether there can be skills that can be gained or honed so that you can increase your feeling of mastery and competency [all help],” she notes. “Again, burnout doesn’t imply a lack of competency, but rather creates that feeling within you, especially if you can’t keep up with the high and unrelenting demand. Push back for a bit on new projects. Get a life outside of work and spend time on hobbies.” Working toward a greater good is also a wonderful way to feel better, Dr. Varma says, including taking on causes in and outside of work that make you feel satisfied and helping other people while being able to get rest, sleep and learn new skills. If you are struggling with addiction, you’re not alone and help is out there. Reach out to the Substance Abuse and Mental Health Services Administration at 1-800-622-HELP (4357). If you are having thoughts of suicide or self-harm, call the National Suicide Prevention Lifeline 24 hours a day, seven days a week at 800-273-8255. Next, find out how much sleep you need to keep your heart healthy.
Sources
Dr. Kartik Antani, DMDDr. Sue Varma, MD PC DFAPADr. Monica Vermani, C. PsychDr. John Whyte
