What are some signs that you need to take a break or seek professional help for stress and burnout?

1 Physical symptoms

One of the most obvious signs of stress and burnout is when your body starts to show signs of wear and tear. You may experience headaches, muscle tension, fatigue, insomnia, digestive problems, or frequent illnesses. These symptoms can interfere with your daily functioning and lower your immunity. To prevent or reduce physical symptoms, you need to take care of your basic needs, such as getting enough sleep, eating well, drinking water, and exercising regularly.

2 Emotional symptoms

Another sign of stress and burnout is when your emotions become overwhelming or negative. You may feel anxious, depressed, irritable, frustrated, or hopeless. You may also lose interest or enjoyment in your work or hobbies, or feel detached or isolated from others. These symptoms can affect your mood, motivation, and self-esteem. To cope with emotional symptoms, you need to express your feelings, seek support, practice gratitude, and engage in activities that bring you joy.

3 Cognitive symptoms

A third sign of stress and burnout is when your thinking becomes impaired or distorted. You may have trouble concentrating, remembering, or making decisions. You may also experience negative thoughts, such as self-doubt, guilt, or blame. You may also lose perspective or creativity, or become cynical or pessimistic. These symptoms can affect your productivity, quality, and innovation. To improve your cognitive symptoms, you need to challenge your thoughts, learn new skills, set realistic goals, and celebrate your achievements.

4 Behavioral symptoms

A fourth sign of stress and burnout is when your actions become harmful or dysfunctional. You may procrastinate, avoid, or neglect your tasks or responsibilities. You may also engage in unhealthy habits, such as smoking, drinking, overeating, or overspending. You may also withdraw from or lash out at others, or compromise your values or ethics. These symptoms can affect your performance, reputation, and relationships. To change your behavioral symptoms, you need to prioritize your tasks, manage your time, limit your distractions, and assert your boundaries.

5 When to seek professional help

While some stress and burnout can be managed by yourself or with the help of your friends, family, or colleagues, there are times when you may need to seek professional help. This is especially true if your symptoms are severe, persistent, or interfere with your daily functioning. You may also need professional help if you have suicidal thoughts, self-harm, or substance abuse. A professional coach, counselor, or therapist can help you identify the root causes of your stress and burnout, provide you with coping strategies, and support you in making positive changes.