Signs of burnout, and what to do about it

What causes burnout?

WHO ties burn-out to chronic workplace stress that hasn't been successfully managed. Maslach, Schaufeli and Leiter (2001) argued that burnout is about the fit between people and their work, not just something wrong with the person. That is worth keeping in mind: the cause is not always something wrong with you.

Signs of burnout

WHO describes burn-out by three dimensions. In plain words, here is what each can feel like:

• Energy depletion or exhaustion. You feel drained, flat and tired in a way rest doesn't fix. Getting going in the morning takes everything you have.
• More mental distance from your job, or feelings of negativity or cynicism about it. You stop caring, expect the worst, or feel detached from your work and the people you do it for.
• Reduced professional efficacy. You feel less able to do your job well. Things take longer, you doubt yourself, and what you produce seems not good enough.

The NHS lists signs of stress that may sit alongside it: headaches or dizziness, chest pain or a faster heartbeat, difficulty concentrating, feeling overwhelmed, being irritable and snappy, and drinking or smoking more. They aren't proof of burnout, and any of them can have other causes. That's why physical symptoms are worth taking to a GP, not diagnosing yourself.

A list like this is not a test and has no score. If you recognise yourself in it, take that as a reason to look at what's going on, not a verdict.

Burnout, stress or depression?

It can be hard to tell them apart, because they overlap. Stress is a response to pressure. Burnout, as WHO describes it, is tied to work and brings exhaustion, distance from your job and feeling less able to do it well. The NHS describes depression as symptoms that last weeks or months and interfere with work, social life and family life.

The NHS lists the symptoms of depression as including continuous low mood or sadness, feeling hopeless and helpless, having no motivation or interest in things, not getting any enjoyment out of life, and finding it difficult to make decisions. It advises seeing a GP if you have symptoms of depression for most of the day, every day, for more than two weeks. Some of those overlap with burnout. You don't have to work out which it is. A GP can help you do that, and the same first step applies to all of them.

If you feel this way outside work too, for example as a carer, a parent or a student, WHO says the word burn-out shouldn't be applied to those experiences, but that doesn't make your exhaustion any less real. The same self-help ideas and the same GP route are still there for you.

What to do if you think you're burning out

You can't fix burnout with a worksheet if the cause is a job that can't be done in the hours you have. But you can take some steps that may help, and give yourself a clearer picture of what to change. The NHS suggests several ways to cope with work stress, including working smarter, accepting you won't have time for everything, leaning on colleagues, and focusing on what you can control.

1. 1Name what is draining you. List the tasks, people and pressures, and which ones give you energy. A written list is easier to act on than a general feeling.
2. 2Sort what's in your control. Some of it you can change, some you can only influence, some you can't. The circle of control worksheet helps with this.
3. 3Take one small thing off your plate. Say no to one request, drop one task, or ask for one deadline to move.
4. 4Protect one stretch of recovery time. A real break, an evening without work messages or a proper lunch counts. Make it specific: when, and what you'll do.
5. 5Tell someone. A colleague you trust, a friend, a manager or your HR team, whoever feels safest. You don't have to explain everything.
6. 6See your GP. Especially if you have physical symptoms, if it has lasted weeks, or if your mood is low. You don't have to be sure what's wrong.

For the self-care side, the self-care worksheet helps you plan the basics. For sorting what you can and can't change, use the circle of control worksheet. Neither can change a workload, but they can help you decide what to ask for. For step 3, the guide to assertive communication has ways to say no.

When to get more support

This guide is a self-help tool, not therapy or medical advice, and it can't diagnose burnout or anything else. See a GP if you're struggling to cope, if what you're trying yourself isn't helping, or if you have physical symptoms such as chest pain, which should always be checked. The NHS also says to see a GP if you have symptoms of depression most of the day, every day, for more than two weeks.

If your work is the cause, you may also have options at work, such as speaking to your manager, HR or a union rep. If you ever feel hopeless or have thoughts of harming yourself, please contact a crisis line straight away: Samaritans on 116 123 in the UK, 988 in the US, or findahelpline.com for other countries. Our helplines and therapist directory lists more.