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Burnout: 7 Warning Signs & Strategies

Nov 6, 2020 | Uncategorized

a stressed business woman looks tired she answer telephones in her office

Do you find yourself simply going through the motions at work? Are you physically showing up for the job, but leaving your mind elsewhere? Are you feeling detached from what formerly gave you joy and fulfillment? If so, you are likely suffering from job burnout.

What is Job Burnout?

Job burnout is a special type of stress. It goes beyond having a bad day or a bad week. The term burnout was coined by psychologist Herbert Freudenberger in the 1974, referring to “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”

Work burnout can occur at all levels of employment. It is caused by a chronic state of emotional and physical exhaustion brought on by a long period of stress. It can leave you feeling empty and incapable, and such feelings can impact aspects of your life beyond the workplace.

By making adjustments to your lifestyle, you are able to prevent burnout and revert back to a healthy relationship with your job.

Seven Subtle Signs of Burnout:

Disaffection about your work, workplace or colleagues: You catch yourself reacting poorly to things you would normally take in stride.
Creeping exhaustion: You’re dead tired from when you walk through the front door of the office to when you leave. You never feel like at any point during the day you’re getting into “the zone.”
Feelings of stagnation: Though you’re working nonstop, you feel like you’re never fully caught up on your workload. You forget to take pride in finishing something before picking something else up, even if it’s the bite-sized chunks of a big project.
Boredom and detachment, even though you have work on your plate: You are bored while doing your work, whether it is because you don’t like what you are doing or you have lost your passion for it. You do not feel engaged with your tasks.
Higher-than-normal levels of procrastination: You find yourself procrastinating more than usual and find yourself trying to get away from your work.
You get sick more frequently: You’re experiencing stress-related illnesses like stomach discomfort, insomnia, or headaches. Your body is reacting to the stress and lethargy that you experience because of your job.
You never take time off: You rarely take vacations from your job and have a ton of leave lying on the table. You often wait until you’re struggling to get through the day thinking, “I really need to take a vacation,” before you actually take time off.

Combatting Burnout

If you recognize a couple signs of burnout in your own behavior, it’s time to reengage with your passion for your job and to set your work-life balance level straight. Here are some tips on how to combat burnout:

Spend some time with friends or family members who always put a smile on your face. Prioritize your relationships and go out of you way to spend time with them outside of work.
Give yourself a little TLC. Maybe that’s booking a spa appointment or buying tickets to an upcoming concert. It’s time to renew your appreciation of the world you’ve worked hard to build for yourself.
Trim down your to-do list. When you’re letting important tasks slip through the cracks, chances are you have crammed more into your day than is realistic.
Express work concerns to your boss. While you may not want to draw attention to your dissatisfaction, having a productive conversation with your supervisor may alleviate some the stress and tension you are feeling.
Reorganize your work goals to invigorate yourself again. Burnout often indicates you’re tired of the same old day-to-day routine.
Seek ways to take on new responsibilities to feel more engaged. Join an organization related to an aspect of your job that you’d like to gain more experience in.
Book a vacation! A couple days off work might be exactly what you need.

Through your Employee Assistance Program you can receive free, confidential counseling, references, and more advice on battling burnout.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

Q: So, what are your final thoughts on caffeine?
A: Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.