Quiet burnout creeps up unnoticed. However, it is a dangerous form of burnout that can lead to a nervous breakdown. We’ll discuss what symptoms and warning signs to watch out for and how to protect yourself
What is quiet burnout?
While regular burnout is relatively easy to spot, quiet or hidden burnout is insidious and dangerous, as its symptoms may appear and then disappear. Experts also say that it progresses “gradually.” Stress expert and psychologist Dr. Werner Erhardt describes this form of burnout as the “preliminary stage of complete exhaustion,” where the most important signals go unnoticed.
It is only a matter of time before those affected experience a full breakdown, but they cannot categorize it because, unlike a nervous breakdown that happens after burnout has already become apparent, it occurs suddenly. However, it does not come out of nowhere. There has been enough time for it to build up before striking with tremendous force, which is why the consequences of quiet burnout can be emotionally overwhelming and often require professional help.
Why does quiet burnout go unnoticed?
Quiet burnout can go unnoticed for a long time because those who suffer from it are usually consumed by their work. They are dedicated and appear to be in a good mood. But this image is deceiving. Behind the façade of engagement lies the danger of mental, emotional, and physical exhaustion. Even though people with this problem continue to work energetically, quiet professional burnout may already signal an imminent nervous breakdown. Before it happens, the typical symptoms of burnout either appear very weakly or are almost nonexistent.
How to recognize quiet burnout?
Since people suffering from quiet burnout (especially workaholics) are skilled at hiding, suppressing, or even ignoring the warning signs, it is not easy to deal with them in time. However, the following warning signs may help recognize quiet burnout.
- Restless Sleep
Candidates for quiet burnout are primarily those who constantly try to distract themselves. According to psychologist Erhardt, those at risk are the ones who cannot fall asleep without a TV. Additionally, people suffering from stress sometimes wake up in panic to mentally add another item to their already overloaded to-do list. This creates a spiral of stress. Poor sleep contributes to a lack of rest and increases everyday stress.
- Social Isolation
Because saying “no” is incredibly difficult for workaholics, people with quiet burnout withdraw into themselves. They cannot withstand the pressure they feel or the shame when they fail to achieve their goals.
These unbearable emotions lead to stress and the need to isolate from others to avoid confrontation. Social isolation is manifested, for example, when a person postpones or suddenly cancels plans to attend birthdays, meetings, and even important events. Socializing is avoided in any way possible—whether with family, friends, or colleagues. Possible consequences: relationships and friendships fade, deteriorate, or at least become neglected.
- Psychosomatic Symptoms
Headaches, bladder weakness, back pain, and other physical symptoms may be signs of psychological stress if it is medically determined that there are no real causes behind them. Therefore, psychosomatic problems are also a serious warning sign of quiet burnout.
- Excessive Sense of Duty
The work must get done, overtime must be completed, and saying “no” is not an option: an excessive sense of duty raises stress levels and is also a warning sign of quiet burnout.
People suffering from this find it hard to set boundaries at work. If they manage to do so, they experience an irrational, almost unbearable sense of guilt. To fight this, they are willing to complete everything on the schedule, even if such a schedule is physically and mentally impossible for them.
- Impatience and Over-Sensitivity
Do you start getting annoyed within a minute while standing in line at the store, waiting for your partner, or listening to a colleague? Does your patience wear thin, noises drive you crazy, and everything happening around you bothers you? This could also be a sign.
As a result, warning signs accumulate as those suffering from quiet burnout lash out, either passively-aggressively or directly, attacking others, blaming them, and losing their temper. People known for their patience can no longer hold themselves together and literally explode. However, this is not always interpreted as a sign of an impending breakdown. People who begin to behave differently may attribute their behavioral changes to stress, age, life stages, menopause, midlife crises, and so on.
- Activity Level Remains High, Then Drops
Mental and physical exhaustion does not always mean that our productivity decreases. On the contrary: in quiet burnout, we continue to work, often without any changes to our schedule. The activity level remains high, which can be explained by internal restlessness.
However, then the productivity level may suddenly drop if a nervous breakdown is imminent. Anyone who can no longer concentrate and realizes that their energy, motivation, and productivity are fading is moving toward complete exhaustion.
- Resentment and Cynicism
Resentment towards others has become a part of daily life. Quiet burnout can also manifest when we begin to vent pressure, but unjustifiably, on others. Cutting remarks, hurtful comments to colleagues, partners, and friends, and sarcastic quips become constant companions. In short, our social interactions are no longer pleasant for those around us, which can lead them to turn away from us.
How to protect yourself from quiet burnout?
- Reconsider your expectations. Personal goals should always remain realistic. Nobody is perfect—and never will be.
- Relaxation and recovery. Are you taking enough breaks during and after work?
- Mindfulness. Whether it’s physical well-being or recurring thoughts—it’s important to be mindful of your body and mind, listen closely, and respond when necessary.
- Lifestyle. Sleep, diet, exercise, rest—if you want to take preventive measures, you should reflect on your lifestyle, identify stressors, and eliminate them.
- Stress management. Professional and personal relationships can sometimes be the reason we are constantly stressed. If positive stress turns into negative stress, it can have physical and psychological consequences. If you want to take preventive measures, you should pay attention to stress management.
What to do if you suffer from burnout?
Anyone who recognizes the warning signs should act as quickly as possible, as this can often prevent complete exhaustion, a nervous breakdown, and an inability to work. Changes in lifestyle, conversations with friends, psychotherapy, possible work adjustments discussed with the employer, and taking a vacation—all of these help. In case of physical complaints, it is necessary to consult a doctor to determine the causes.
Patience is required, especially with oneself. To protect your health, you must understand that changes do not always happen immediately, and the first step to recovery is to stop ignoring the warning signs.
