10 Signs and Symptoms of Burnout: It is not Winter Depression

You are feeling low and really exhausted. You have tried sleeping all weekend, but it doesn’t help. Monday morning comes, but you still don’t have the power to do anything. The coffee tastes terrible. While stress is your body’s natural response to demands, burnout is a prolonged emotional, physical, and mental exhaustion caused by unrelenting stress. If you are wondering if it is winter depression, spring depression, etc, maybe you should check if you have signs and symptoms of burnout.

Addressing the issue will help you deal with the so-called exhaustion.

What are the main Signs and Symptoms of Burnout?

Burnout occurs when the body’s stress mechanisms can no longer cope. It is a long-term reaction to prolonged stress factors such as self-neglect, boundaries, and rest. You might feel physically and emotionally drained, disconnected from the world and people, and feeling unmotivated.

Some of the questions that a diagnosis of burnout poses are what are the signs and symptoms of burnout:

Do you struggle to start or finish tasks you previously enjoyed?

Do you feel irritable, anxious, or overwhelmed more often than usual?

Are you sleeping less or more than usual and still feeling tired?

Are you finding it more challenging to concentrate, stay motivated, or make decisions?

Do you feel stressed even in situations that used to feel manageable?

These are some of the questions you should ask yourself to determine whether you have burnout. They are important because they cover most of the signs and symptoms of burnout.

Disclaimer: Please seek medical guidance if your condition is getting worse!

Physiological Insights Behind the Signs and Symptoms of Burnout

When people feel burnout, cortisol levels tend to elevate, leading to prolonged exposure to it. This process depletes the body’s reserves, causing chronic fatigue, cognitive impairment, and immune dysfunction.

Innovative Recovery Methods for Burnout

Now you recognize the signs and symptoms of burnout, let me tell you straight forward that the only way to naturally fight this mental disorder is to engage in routines that tend to raise your dopamine levels, which are also depleted.

1. Set and achieve small goals

I know it is hard to make yourself do anything with ease when you have signs and symptoms of burnout. But breaking down larger tasks into smaller, more achievable ones will help you at least start somewhere. For example, I struggle to think about what to cook for dinner. On some days, I start planning it in the morning. When I decide on the menu, I struggle to go to the store. Have the ingredients in your fridge beforehand. A clean, put-in-order kitchen can make you confident about starting with the preparations. The result, if you make it – the pleasure of cooking a delicious meal for your family and the joy of eating homemade food.

2. Consume protein-rich foods

Dopamine is naturally found in foods like turkey, beef, eggs, dairy, soy, and legumes. Try incorporating them into your menu. Another thing you can add to your diet is the famous Omega 3-Fatty Acids, which are naturally found in salmon, flaxseed, and walnuts. They enhance the dopamine receptor, so it may lead to higher dopamine levels. If it doesn’t help, at least you will eat something healthy.

3. Reconnect with nature

Spending time outdoors, mainly when sunny, is linked to increased dopamine levels and reduced signs and symptoms of burnout. Sitting on a park bench listening to birds can be soul-calming. Take time off to have a break from every day’s chaos.

4. Practice cold water therapy

Exposing yourself to cold water has been shown to significantly increase dopamine levels. Start with only a few minutes to allow your body to adapt. Gradually increase the time you spend in the cold water. The opposite way – visiting a hot sauna in the winter- was also proven to be an effective way to reduce stress levels.

5. Practice intermittent fasting

Intermittent fasting can increase dopamine receptor sensitivity, enhancing dopamine utilization in the brain. I have been doing it for months and can confidently say that I feel calmer throughout the day. Although I don’t have burnout, I did a few years ago.

And here we come to the most important advice I can give you: CHANGE! As someone once said, “You are not a tree; move!” So change the things you don’t like. Do you hate your job? Find a new one. Do you lack the skills? Get the education you need so you can do what you love. Is your spouse making you feel bad all the time? Sit and talk, put your cards on the table. Get the divorce if needed. Be egoistic! Please do it for yourself! Please do it for your mental health!

Do you struggle with money? Start that side hustle. You don’t know what should it be? Watch these inspirational video:

Preventing Burnout

As a doctor one of the most important things I learned in medical school was: prophylaxis and prevention. Not letting signs and symptoms of burnout appear is the best way not to have to treat it. Preventing burnout starts with setting clear, non-negotiable boundaries. Learn to say no to anything that drains your energy. Do not let people waste your time with unimportant things. Keeping a gratitude journal will make you focus on the positive things in life.

Small daily wins can have a massive impact on your self-esteem. Rewire your brain to see the positive side of things. Stay connected with friends and make time for quality engagements. Regular social support also can make a difference in how you perceive yourself. Last but not least, remember that rest doesn’t mean complete rest. Regular physical activity is a classical way to prevent stress and burnout.

Take action against burnout: Prioritize your mental health

Now when you are familiar with the signs and symptoms of burnout and some ways that can help you cope with it, you are prepared to face this unwanted enemy. Addressing burnout is crucial for its management. Don’t be ashamed to confess at least to yourself that there is a problem. Seek support and prioritize activities that recharge your energy. Burnout isn’t a sign of weekness. It is your body’s way of telling you to pause and recharge. Small steps towards recovery can lead to big change.

Share in the comments how you dealt with signs and symptoms of burnout. If you found this article useful maybe you can find some other interesting things on our website. Try our guide on how to let go of unnecessary expectations or follow us on Facebook.