Are You Burning Out? Here’s What You Need to Know

You’re barely hanging on. Your life feels like a never-ending hamster wheel: wake up, work late, check emails, sleep, repeat. You’re physically, mentally, and emotionally drained, and your relationships are suffering.

In this post, we’ll explore burnout—a condition many of us face. In fact, 89% of Americans reported experiencing burnout in the past year. We’ll look at what it is, how it happens, and how to prevent reaching your breaking point. Let’s dive in.

What Is Burnout?

Burnout is a state of physical, mental, and emotional exhaustion caused by prolonged overwork. It’s a relatively modern term, first used in the 1970s by psychologist Herbert Freudenberger to describe exhausted medical professionals.

Today, burnout applies to any working person feeling drained and unable to handle daily tasks. In 2019, the World Health Organization classified it as a work-related syndrome resulting from unmanaged chronic workplace stress.

Burnout rates have risen for decades, and the COVID-19 pandemic worsened the issue. Remote work blurred the lines between personal and professional life, increasing stress for many.

What Are the Stages of Burnout?

Burnout doesn’t happen overnight. It’s a gradual process with subtle early signs. Generally, it unfolds in five stages:

Stage 1: The Honeymoon Phase

Initially, burnout feels positive. You’re chasing goals, full of energy, and optimistic. But over time, ambition can turn into a compulsion to prove yourself. You take on more work, struggle to say no, and feel you’re never doing enough.

Common symptoms in this stage include:

• Commitment to the job
• Compulsion to prove oneself
• Free-flowing creativity
• High productivity
• Job satisfaction
• Readily accepting responsibility
• Sustained energy
• Unbridled optimism

Stage 2: Onset of Stress

As the honeymoon phase fades, stress creeps in. Some days feel harder, optimism wanes, and focus and productivity drop.

Emotional and behavioral symptoms:

• Anxiety
• Avoiding decisions
• Forgetfulness
• Inability to focus
• Irritability
• Reduced social interaction
• Lower productivity

Physical symptoms begin:

• Fatigue
• Headaches
• Heart palpitations
• High blood pressure
• Poor sleep
• Appetite changes

Stage 3: Chronic Stress

Stress becomes persistent and affects work. You may feel apathetic, procrastinate, miss deadlines, or arrive late. Withdrawal from conversations and irritability with coworkers are common, and these behaviors may spill into personal life.

Stage 2 symptoms intensify, and new ones appear:

• Chronic exhaustion
• Decreased sexual desire
• Increased alcohol, drug, or caffeine use
• Physical illness
• Persistent morning tiredness
• Cynical attitude
• Resentfulness
• Denial of problems
• Feeling pressured
• Lack of hobbies
• Social withdrawal

Stage 4: Burnout

You hit your limit and can barely function. You feel detached, indifferent toward work, and worthless. Motivation vanishes, and you may fantasize about quitting or escaping.

Unhealthy coping mechanisms like overeating, drinking, or drug use may emerge. Friends and family notice your impatience and negativity. Physical symptoms worsen, including chronic headaches or stomach issues.

Additional signs:

• Neglecting personal needs
• Desire to “drop out” of society
• Wanting to move away from loved ones
• Self-doubt
• Social isolation
• Pessimism

Stage 5: Habitual Burnout

If untreated, burnout becomes embedded in daily life. You may develop severe anxiety, depression, or chronic fatigue that hinders work. Recovery often requires extended leave and professional help.

Is Burnout the Same as Stress or Depression?

No. Stress involves having too much to handle, while burnout feels like having too little—energy, motivation, or care. Depression affects all life areas, but burnout is work-specific, stemming from overwhelm and unmet job demands.

Who Is at Risk for Burnout?

You’re more susceptible if you have low self-esteem, unrealistic expectations, or poor stress management. Those who “live to work,” skip leisure time, or see themselves as highly driven are also at risk.

Workplace factors increase burnout likelihood:

• Heavy workloads
• Understaffing
• Workplace conflicts
• Lack of recognition
• Unclear job expectations
• A “superstar” culture

Employees treated unfairly are 2.3 times more likely to burn out, while those feeling supported are 70% less likely to experience regular symptoms.

How Can We Prevent Burnout?

If you recognize burnout signs, seek help from friends, family, or a professional. Asking for support is a strength, not a weakness. To prevent burnout:

• Exercise regularly: Boosts mood, energy, and productivity. Try mini-workouts or walks if short on time.
• Eat a balanced diet: Fuel your body and mind with fruits, vegetables, protein, healthy fats, and omega-3s from flaxseed, walnuts, or fish.
• Practice mindfulness: Use breathing exercises, guided imagery, or other techniques to stay present and reduce stress.
• Get adequate sleep: Aim for 7+ hours nightly. Establish a calming bedtime routine and avoid screens 30 minutes before sleep.

The Bottom Line

Burnout is a serious condition that harms physical, emotional, and mental health. It develops gradually, so it’s easy to miss. If you suspect burnout, reach out for help immediately.

If you’re using alcohol to cope with stress, Quitemate can help. It provides tools to reduce alcohol use and support a healthier, happier life.