Burnout: Recognise the Signs Before They Sabotage Your Career

Burnout isn’t always the dramatic meltdown we imagine. It doesn’t require a public breakdown or an impulsive resignation letter. 

More often than not, burnout sneaks up quietly, disguised as everyday tiredness, irritability, or that persistent feeling that you’re just not quite yourself anymore. We live in a country where economic pressures, job insecurity, and long work hours are common, and burnout is a hidden epidemic threatening careers and well-being alike.

A recent Deloitte survey revealed that 77% of employees worldwide have experienced burnout at work, with nearly half admitting it happens “sometimes” or “very often”.

While this data is global, the South African workplace context makes these numbers even more significant.

With many South Africans juggling multiple jobs, battling high unemployment rates, or working long hours in demanding sectors like mining, retail, and healthcare, the risk of burnout is high yet often unrecognised.

Burnout is more than just feeling tired after a long week. It’s a chronic state of physical, emotional, and mental exhaustion caused by prolonged stress. But what makes it tricky is that the early warning signs are often overlooked or misinterpreted.

The overlooked signs of burnout

• Chronic indecisiveness: Many blame a lack of focus, but burnout impairs cognitive function.  Burnout shrinks the prefrontal cortex, which governs decision-making. Research indicates that even small choices begin to feel overwhelming as time passes.  
• Emotional numbness at work: People mistake it for "just a bad day," but it’s a key burnout marker.  52% of employees report feeling emotionally detached due to chronic stress, according to a Gallup, 2023 survey.  Track moments when you feel indifferent to wins or failures; this signals emotional exhaustion.
• Increased cynicism (Not just 'bad attitude'): Often dismissed as negativity, but it’s a burnout red flag.  Cynicism is a psychological shield when passion depletes. It’s not laziness, it’s self-preservation.
• Physical symptoms (headaches, digestive issues): A lot of the time, we blame diet or sleep, not stress. Chronic stress raises cortisol, linked to IBS, migraines, and insomnia.  
• Procrastination on easy tasks: Seen as poor time management, but burnout saps motivation.  Procrastination spikes by 40% in burnout sufferers.  
• Social withdrawal (even remotely): Misread as introversion, but isolation worsens burnout.  It has been found that remote workers are more likely to hide burnout by 32%, according to "The American Psychological Association" (2023).  
• Hyperfocus on perfection: Praised as "high standards", but it’s unsustainable.  Perfectionism is the enemy of progress. Burnout isn’t about effort, it’s about recovery.

Why are these signs often missed?

The blurring of boundaries between work and personal life, accelerated by the rise of remote work and digital connectivity, has made it harder to distinguish when work stress ends and personal time begins.

The "keep going" mentality and cultural expectation of resilience are common in many workplaces, and no surprise that many suffer in silence or are unaware that their actions threaten their wellbeing.

Moreover, limited access to mental health resources and stigma around discussing mental wellbeing contribute to the invisibility of burnout.

What can you do as a professional?

Prioritise self-awareness: Start by tuning into your body and mind. Notice persistent tiredness, mood shifts, or changes in your work performance. Journaling or mental health apps can help track these patterns.

Set clear boundaries: Even in demanding jobs, try to create boundaries. This might mean switching off emails after hours or setting realistic daily goals.

Seek support: South Africa has growing resources for mental health, including employee assistance programs and online counselling platforms like Mindset Health or LifeWorks SA. Don’t hesitate to reach out.

Educate employers: Companies need to recognise burnout as a serious issue. Leaders should foster open conversations about mental health, promote reasonable workloads, and support flexible working arrangements where possible. Burnout isn’t just an individual problem, it’s a societal and economic issue.

The South African Depression and Anxiety Group (SADAG) estimates that untreated mental health conditions cost the economy hundreds and thousands each year through lost productivity and absenteeism. Addressing burnout early can improve employee well-being, reduce turnover, and boost overall economic resilience.

In conclusion, burnout often creeps in quietly, disguised by everyday stress and fatigue. For South African professionals navigating complex work environments and economic pressures, recognising these overlooked signs early is crucial.

It’s not just about surviving your job, it’s about preserving your passion, purpose, and well-being.

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