Step 2. Reading the Smoke Signals of Burnout
Roadmap out of burnout- Part 2: What really causes burnout? Is it REALLY as simple as too much work?
CONTENTS
A little confession to make!
I am not a burnout expert or medical professional, but the way I deal with a problem is that I seek to understand it deeply. Research is my coping mechanism and writing is how I process new information and learn.
Anyhow! Back in March 2022, I suddenly went on stress leave for burnout. But I soon realised I had no knowledge whatsoever about what burnout is, why it comes, and most importantly, what to do to get better….
The professionals I was seeing (2 different psychologists and 3 different doctors) kept telling me to go home and just try to relax… So they really didn’t have any answers for me either (or didn’t want to overwhelm me).
So, I did what any stubborn, I-am-smarter-than-this-thing lawyer would do:
I started learning about burnout from whatever source I could find. I did it little by little when I felt “ready” to read about stress.
In the below, I will summarise the signs of burnout that I have read about and that I have experienced myself.
1. Houston, we have a problem!
I went on Stress Leave 3 years ago to the day almost! ( I remember it because it was my mom’s birthday… and on Monday, again, we celebrated her 70th B-day! )
Even though I was on leave for stress, I did not admit to having burnout for many months. I called it chronic stress.
The thing is… I had this misconception that burnout is for weak people. And I was strong. I was the epitome of resilience. I was (almost) superhuman.
Chronic stress on the other hand???
Well now that sounded more like something I could have. It sounded like a heavy burden that I dealt with bravely for god knows how long! It was more “on-brand” for my very big lawyer ego.
It took some months until I got to grips with it and accepted that, indeed, it was burnout that I was suffering from.
And I tell you this story now because, in part 3 of this series (next Wednesday) I will share the 6 step process to get back to health… but without accepting what the problem actually is… there will be no progress.
First step, as in AA, it’s admitting you have a problem. The longer you take to admit it, the longer the recovery will take. But to admit it, or recognise it… you need to know what to look for, right?ss
So let’s proceed, shall we?
2. What’s Burnout, anyway?
According to the World Health Organisation, “burn-out is a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. It is characterised by three dimensions:
feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.
Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”
It’s not a disease it’s a “occupational phenomenon”.
What’s the difference? A syndrome is something ppl go to seek medical advice for, but it’s not officially classified as a medical condition.
(Also, I do not agree with the WHO definition saying that burnout is only seen in an occupational context! Or maybe I do if you define “occupational context” to also include parenthood, caring for a loved one that is ill etc.
3. What Really Causes Job Burnout?
Burnout isn’t just about working too much.
It happens when work takes more than it gives, when the frustration builds, and when you feel like, no matter what you do, it’s never enough. Work suddenly feels like a trap, like you’re set up for failure…
Here’s what actually leads to burnout:
No Control Over Your Work – If you don’t get a say in how, when, or what you work on, burnout is almost inevitable. Having decisions made for you—without your input—makes the work feel pointless, like you’re just clocking in and checking out. This is the basic psychological need for all humans: to have autonomy according to Maslow’s Hierarchy of Needs and Self-Determination Theory (SDT).
Constant Uncertainty About What’s Expected – If the goalposts keep moving or you’re never sure whether you’re doing a good job, it’s exhausting. It’s hard to stay motivated when you’re never really sure if you’re meeting expectations. This is Maslow’s Safety and Stability basic human need.
Toxic Work Relationships – Whether it’s a boss who micromanages you, coworkers who make you feel unwelcome, or just a culture that thrives on stress, bad relationships at work drain your energy fast. If you don’t feel safe or supported, burnout isn’t far behind. This affects the basic human need of Connection and Belonging according to Maslow.
Too Much Work—or Not Enough – Burnout isn’t just from overwork; boredom can be just as bad. When your job doesn’t challenge you, you check out. When it demands too much, you can’t keep up. Either way, you’re spending too much energy just trying to care. This speaks’s to Maslow’s basic human need of Competence (Feeling Capable & Skilled).
Feeling Like You’re Doing It Alone – If you don’t have a support system—whether at work or outside of it—everything feels heavier. Even small problems turn into mountains when there’s no one to help carry the weight. (again the need for Connection and Belonging).
Work Taking Over Your Life – When work bleeds into everything, leaving no time for rest, hobbies, or the people you care about, burnout hits hard. If you’re always “on,” eventually, there’s nothing left to give. (Another Basic human need: rest and play or Me Time?).
No Self Care - Maybe to add on point 6, having young kids, or difficult personal circumstances, can also be a factor. We basically neglect self care for the care of others.
Burnout is definitely not just about workload—it’s about not having our basic psychological and physical needs met.
It’s about losing the connection to why our work matters!
Fixing it isn’t about pushing through, that backfires.
It’s about taking back control, setting real boundaries, and making sure work, caring for others, etc. fit nicely into your life and there’s still Me Time for your self care.
4. What are the smoke signs of Burnout?
Exhaustion (Emotional & Physical Fatigue) – You feel tired, you wake up tired no matter how much rest you get. Even simple tasks feel overwhelming, and you just don’t have the energy to push through like you used to, even on things you enjoyed doing.
Cynicism and Detachment (Depersonalisation) – You start checking out mentally at work, feeling like you just don’t care anymore. Everything seems pointless, and you might even feel distant or disconnected from your colleagues or clients.
Reduced Professional Efficacy (Feeling Ineffective) – You feel like you suck at your job—even if you were great at it before. No matter how much you try, it feels like you’re getting nowhere. You make mistakes you normally would not. You start doubting if you’re even good at what you do, anymore.
Cognitive Problems (Brain Fog & Forgetfulness) – Your brain feels like mush. You keep forgetting things, struggle to focus, and even simple decisions take way longer than they should. It’s like your mental energy just isn’t there anymore.
Sleep Problems (Insomnia or Restless Sleep) – You’re tired all the time, but when you actually try to sleep, your brain won’t shut up. Even when you do sleep, you wake up feeling just as exhausted as before. It feels like your mind is always on but on fire with negative thoughts like worry, fears, anxiety, etc.
Irritability and Anger – Everything annoys the hell out of you. People, emails, little inconveniences—things that never used to bother you suddenly make you want to snap, and you don’t have the patience to deal with anything. You may be a very unpleasant person to be around (even if it’s out of character for you).
Feeling Down or Not Feeling Anything at All – You feel emotionally drained or numb. You don’t enjoy things that you used to love and life in general, starts to feel “bland and tasteless”.
Social Recluse- Burnout makes yo want to withdraw from social life. Maybe it’s exhausting to get out there. Maybe faking that you’re fine is too much effort. Whatever the reasons may be… burnt-out people start feeling like they just want to be left alone. They may even fantasise about moving in a remote place to farm or do something very out of character.
Physical Symptoms and Health Issues – Stress takes a toll, and suddenly your health feels as run-down as your mind. Because chronic stress leads to burnout, there is proof that high levels of cortisone play a big role in the burnout puzzle. Increased levels of cortisone over long periods of time (years normally) leads to:
Weakened Immune System – Your body stays stuck in "fight-or-flight" mode which suppresses the immune system. You are more likely to get sick, take longer to heal, and even develop autoimmune conditions.
Weight Gain & Metabolism Issues – High cortisol increases fat storage (especially around your belly) and makes it near impossible to lose weight.
Sleep Problems & Fatigue – Burnout throws off your natural circadian rhythm, making it hard to fall asleep, stay asleep, or feel rested—even after a full night’s sleep (if you’re lucky to have that).
Gut Issues – Chronic stress can mess up digestion, cause bloating, acid reflux, stomach pain, and even irritable bowel syndrome (IBS). Because you cannot even think of what to cook, your diet may be very bad, lacking in crucial fibers for your gut and other important nutrients.
Lack of Appetite or Overeating – You may not feel enjoyment in anything including eating food, even your favourite ones. If you eat you overindulge to maybe feel some joy somehow. But it doesn’t come, so you eat more and more!
Hormonal Imbalances – For women, it can mess with your menstrual cycle, fertility and libido. For men, it can reduce testosterone and lower libido.
Heart Problems – Long-term high cortisol raises blood pressure, cholesterol, and inflammation, increasing the risk of heart disease, strokes, and high blood sugar (even leading to type 2 diabetes).
I have experienced all the above and my body developed 2 autoimmune afflictions! Stress means too much cortisol, too much cortisol leads to inflammation - > inflammation is the starting point to many diseases. This is a fact.
Part 3 is below, if you want to read (or listen to the next part)
With joy,
Sources:
First, Break all the Rules, Gallup
https://mentalhealth-uk.org/burnout/
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
Great article Noemi.
To the smoke signs I might add what I experienced:
- continuously tired
- emotionally imbalanced: being sad, angry, happy changes like the wind's direction
I have a PhD in physics and suffered as my ability to memorize was fading. It's improving now. Thanks to my sabbatical leave.