While the American work ethos champions plowing through career-related stress, workers stand to incur a severe cost to acting so “heroically.” Once we find ourselves in a prolonged stressed state, the more we pile on responsibilities and pressure, the closer we come to experiencing what is known as career burnout syndrome. There is no gallantry in taking ourselves to this brink; no bonuses are issued for burnout. So it is incumbent upon each of us to understand this syndrome so that we can maintain our well-being.

A stealthy epidemic

Over the course of a long career, it is highly likely you will experience this condition if you haven’t already. A 2016 study published in The American Journal of Surgery suggested that 28 percent of average working Americans presently suffer from burnout. One can imagine what the percentage of Americans who experience burnout at some point throughout their careers might be. The study defines career burnout as a gradation between stress and depression. It can be caused internally by negative self-talk, difficult relationships with bosses or coworkers, or a mismatch between the employee and the job, organization, or field.

A common progression

If you have experienced common levels of stress in the past, but feel like you are experiencing something a little more intense now, consider how the condition typically progresses.

As you take on more responsibilities, boredom and a lack of enthusiasm are beginning to set in. Projects that once excited you now seem uninteresting, but you take them on with a sense of obligation. You feel generalized apprehension and anxiety, but you’re emotionally detached from the feeling; it isn’t yet acute. Perhaps you’re not sleeping well, or even if you get seven or eight hours of sleep, you wake up feeling tired. At the moment, you’re starting to forget small details and make mistakes, whereas you had always been more flawless in your execution at work. You’re also starting to feel irritable and unable to relax. But you tell yourself this is to be expected; it’s a test of your strength. No pain, no gain. So you get serious and charge through.

If this resonates with your present scenario, it’s time to take stock of the specific conditions you are experiencing. If you notice several of these physical, mental and emotional signals, you may be in the throes of career burnout syndrome.

Physical Signs of Burnout:

• Chronic physical fatigue and exhaustion
• Lack of energy
• Headaches
• Random or new aches, pains, and cramps
• Tingling hands and twitching eyes
• Insomnia or waking up tired even after eight hours of sleep
• Increased vulnerability to colds and flus

Mental and Emotional Signs of Burnout:

• Chronic mental fatigue and exhaustion
• Cynicism, detachment, and apathy
• Anxiety and worry
• Irritability and quickness to anger
• A sense of ineffectiveness and a lack of accomplishment
• Lack of excitement and pleasure

A time to act

Because burnout exists in the middle of a spectrum between stress and depression, the symptoms can be similar to depression, and the condition can lead to depression if symptoms are unchecked for an extended period of time. The glorified “plowing through” mentality can keep us from taking effective corrective actions and seeking medical expertise and attention. Protecting our physical, mental, and emotional health is the most important reason why every working professional should have a basic understanding of career burnout syndrome.

There are energizing and stress-reducing strategies that can help you avoid or reverse career burnout before serious health consequences occur. Here are a few to consider:

1. Celebrate Little Victories: Many of us are engaged in projects with long-term expected outcomes, but we deny ourselves the feeling of achievement until the goal is realized. Instead, consider the mile markers that define progress toward the goal and celebrate them. You deserve, and need to experience a daily sense of pride in your effort.

1. Get Sunlight and Exercise: Make it a daily ritual to get natural sunlight and exercise, both of which have been proven to reduce cortisol levels and improve overall physical and mental health. Go for a walk or a run on a nature trail during lunch. Bring a friend and make this daily ritual that much more enjoyable. Also consider yoga and/or meditation. These daily routines have many health benefits, including getting more oxygen into your system.

3. Reduce Daily Stressors: Deadlines, time-wasting responsibilities beyond the scope of our jobs, unrealistic email and voice mail response times, and constant interruptions are just a few of the common daily stressors people experience on the job. Make sure you have the time you need to focus, without feeling overwhelmed. Collaborate with your boss on a plan to reduce these stressors so that you can be as effective as possible, while avoiding career burnout.

4. Get Sleep and Hydration: The simplest suggestion on this list is also one of the most important. Both sleep and hydration are essential to your physical, mental, and emotional well-being. Aim for eight hours of sleep and try to replace sodas, alcohol and coffee (to some degree) with more filtered water.

5. Practice Self-Awareness: Take weekly or monthly stock in the work you’re doing, how you’re feeling about it, and any symptoms you may be experiencing related to career burnout syndrome. When you inevitably do come close to career burnout, you’ll recognize the problem early enough to take effective preventative actions.

Have you had experience with career burnout syndrome? Feel free to share your experiences and advice with our community on Facebook!