Feeling Burned Out? Find What’s Sapping Your Energy with These 9 Questions

Burnout is more than just a momentary feeling of exhaustion or stress. It’s a pervasive sense of depletion that affects not just your energy levels but also your effectiveness and engagement with work. Understanding why you’re feeling burned out is the first step towards recovery. Here are nine reflective questions to help you pinpoint the root causes of your burnout across three key dimensions: sustained exhaustion, personal inefficacy, and increased mental distance.


Sustained Feelings of Exhaustion

Feeling exhausted is common, but chronic fatigue that doesn’t seem to go away can be a sign of burnout. If you’re experiencing prolonged exhaustion, Rebecca Zucker, an executive coach, advises considering the following questions:

1. What one or two things have been most exhausting or stressful for me?

  • Identify specific tasks or situations that are draining your energy.

2. What has been stopping me from getting adequate rest or taking regular breaks?

  • Examine barriers to rest, whether they are workload-related or due to personal habits.

3. What energises me that has been missing from my work or my life?

  • Reflect on activities or aspects of work that used to invigorate you but are now absent.

Example Reflection: Maybe you’re feeling drained from constantly picking up the slack for an underperforming team member or dealing with unreasonable deadlines. Identifying these sources can help you address them, whether by seeking support or renegotiating expectations.

Personal Inefficacy

Burnout often involves a feeling of inefficacy or frustration, where efforts seem futile. To explore this aspect, ask yourself:

4. Where do I feel the most ineffective?

  • Pinpoint areas where you feel your efforts are not yielding results.

5. What is most frustrating to me or getting in my way?

  • Identify obstacles or inefficiencies that hinder your productivity.

6. What is taking significantly more energy than it should?

  • Determine tasks or processes that are unnecessarily draining.

Example Reflection: Perhaps excessive bureaucracy is making it difficult to complete tasks efficiently, or constant changes in project goals leave you feeling like your efforts are pointless.


Increased Mental Distance

A key indicator of burnout is increased mental distance from your job, marked by cynicism or disengagement. Consider these questions to understand this dimension:

7. What is making me feel negative or cynical?

  • Explore the sources of your negative feelings towards work.

8. What did I previously enjoy about work that I no longer do?

  • Reflect on what aspects of your job have lost their appeal.

9. When did this shift occur and what prompted it?

  • Identify the timeline and triggers for your change in attitude.

Example Reflection: You might realise that your initial enthusiasm for your job has waned due to changes in company culture or a shift in job responsibilities that you find unfulfilling.


Answering these questions is a crucial first step in addressing burnout. The insights you gain will help you identify specific areas needing attention. However, addressing burnout usually requires a multifaceted approach and ongoing adjustments. It’s not just about avoiding burnout but also about finding ways to re-energise and re-engage.


Are You Ready to Uncover the Source of Your Burnout and Address It Head-On?

If you’re experiencing burnout, start by reflecting on these nine questions to uncover the underlying causes. Use your insights to make informed changes, seek support, and implement strategies to manage your workload and improve your well-being. For additional resources and tips on preventing and overcoming burnout, consider talking to a coach for practical advice and strategies.


Remember, understanding and addressing burnout is an ongoing process. By exploring these questions, you take the first crucial step towards a more balanced and fulfilling work life.


References:

Zucker, R. (2024, June 6). 9 Questions to Help You Figure Out Why You’re Burned Out. Harvard Business Review.

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