However, you don’t have to necessarily be on the verge of getting fired to be in burnout territory: “It’s also common to develop a perceived sense of failure or a negative evaluation of yourself, like, I’m not good at this. I can’t handle this. I don’t want to do this anymore,” Dr. Maslach says—and this self-doubt can lead you to believe your work quality is slipping (even if others haven’t noticed).
5. Your usual stress relievers probably won’t magically ‘fix’ burnout symptoms…
Most of us have something to look forward to after a grueling weekday—whether it’s a good workout, drinks with friends, or an episode (or three) of a mindless TV show. But according to Dr. Gold, burnout drains your energy to the point that even the activities you once relied on for balance stop working.
For example, maybe you used to love cooking, but now you’re ordering takeout every night—not because you crave it, but because you can’t muster the motivation to chop, sauté, or even boil water. Or perhaps you’ve always found peace logging a few miles before heading into the office—but for the past few months, lacing up your running shoes and dragging yourself out the door has felt like a total chore. Basically, when your usual self-care no longer alleviates your stress, it could signal a more chronic issue like burnout.
6. …and neither will taking a few days off.
Again, burnout doesn’t come from just one super busy month or demanding assignment. Rather, it’s rooted in more systemic issues, like ongoing pressure from higher-ups, lack of support, or a constant stream of emergency calls (or urgent emails) keeping you on the clock, around the clock.
While a restful vacation may ease some of your symptoms, it might not do much for legit burnout, according to Dr. Maslach. “The bigger problem is that these respites usually don’t change the source of your burnout,” she explains—even the most relaxing getaway won’t address things like a toxic boss, unrealistic expectations, or a never-ending fear of layoffs, for example.
That’s why all the experts we spoke with agree: Workplaces and employers need to step up and make real changes towards a more supportive, positive environment. But since that’s not happening overnight (sadly), one of the best things you can do is to talk to your boss about ways to improve your situation, Dr. Neal-Barnett suggests.
This could mean reducing your workload, for instance, or adjusting your schedule so you’re not working back-to-back late-night shifts. And if that doesn’t get you anywhere, it might be time to start working on an exit strategy—by exploring new openings, networking with former colleagues, or saving up for a brief career break—because no job is worth sacrificing your mental health.
Regardless of your next steps, make sure to give yourself grace. “Remember, you’re not lazy. You’re not a failure for feeling this way,” Dr. Gold says. If this wasn’t clear from all the expert insight above: Burnout is a serious issue and a reflection of a broken system—not your worth.
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