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Burnout and work intrusion: how to stop thinking about work at 3am

Burnout in professionals has become an increasingly common concern, particularly in today’s demanding work environments. With the boundaries between work and personal life becoming progressively blurred – especially post-pandemic – the pressure to remain constantly connected to work is leading to mental exhaustion and serious signs of burnout1.

The pandemic has had a profound impact on the way we work. While some people thrive in remote working environments with increased anonymity in their working day, for others it has amplified feelings of disconnection and increased stress. Studies reveal that over a third of UK adults report high or extreme levels of work-related stress, while 20% of employees have taken time off due to poor mental health caused by stress at work2. Alarmingly, 64% of people say poor sleep is contributing to their mental exhaustion and burnout – with many finding themselves awake at night, unable to stop thinking about work2.

Burnout can quietly erode both mental health and productivity, so recognising the warning signs is crucial.

What is burnout? Defining and understanding the signs

Burnout is a state of emotional, physical, and mental exhaustion caused by chronic stress in the workplace that has not been successfully managed3. The World Health Organization describes it as a syndrome resulting from prolonged workplace stress, characterised by emotional exhaustion, reduced professional efficacy, and a growing sense of mental distance from one’s job3.

Burnout manifests in different ways, impacting professionals in various forms4:

  • Emotional exhaustion – feelings of being emotionally drained or detached from work.
  • Physical exhaustion – fatigue, disrupted sleep, or physical symptoms like headaches.
  • Cognitive exhaustion – difficulty concentrating on tasks that were once easy to complete.

Types of Burnout

There are generally four subtypes of burnout that professionals may experience5, where an individual may experience fluidity in transitioning from one to another through time6:

  • Frenetic burnout: characterised by overworking and high dedication to work at the expense of personal wellbeing.
  • Under-challenged burnout: results from boredom or under-stimulation in the workplace due to monotonous tasks.
  • Worn-out burnout: stemming from learned helplessness or hopelessness when faced with unclear or overwhelming tasks.
  • Misaligned burnout: occurs when there is a fundamental conflict between personal values and the organisation’s goals or culture.

Stages of Burnout

Symptoms of burnout varies, but a clear indicator is generally a progressive distance or mental detachment from work responsibilities6.  Burnout typically develops in stages as work-related stressors are added to one’s professional life7. The early stages may not feel like much, but are indicative of the latter habitual phase, which makes it nigh on impossible to carry out professional duties7:

Honeymoon phase

Initial energy and enthusiasm for a new role or task. While it is ideal to stay within this stage, one must exercise caution, as such excitement and commitment to a novel job or role – combined with a drive to prove abilities – can sometimes lead to taking on too many responsibilities and overworking.

Onset of stress

Growing awareness of stress symptoms, such as fatigue or irritability. Those in this stage may start to lose focus more often or be less productive. They may also find it increasingly more difficult to sleep or enjoy activities outside of work.

Chronic stress

Persistent stress can lead to withdrawal and cynicism. As pressure continues to mount, the stress is likely to consistently affect professional duties completed, where feelings of apathy, not completing work on time, being late for work, or procrastinating tasks become key indicators of being in this phase.

Burnout phase

This phase is where those who have not caught the early warning signs of burnout reach their limit, and can no longer function as they normally would. Work-related stressors start to become all-consuming, but simultaneously those in this phase can start to feel numb, or experience feelings of extreme self-doubt and desire to isolate. Physical symptoms also become more intense, and can include chronic headaches and gastrointestinal problems. Without timely intervention at or before this stage, it becomes harder to recover.

Habitual burnout

If untreated, burnout becomes entrenched, possibly leading to anxiety, depression, or long-term physical fatigue that prevents people from completing any aspect of their day-to-day duties.

Why thinking about work at 3am is a red flag

The link between poor sleep, overthinking, and burnout

Waking up in the night thinking about professional duties is a clear indication of overthinking at night, which often serves as a precursor to burnout in high-profile professionals. Restless, broken sleep or work stress at night can signal underlying chronic stress that may contribute to burnout8.

The relationship between sleep disruption and burnout is well-documented8-9. Chronic stress from demanding roles can cause the mind to race with unfinished tasks, upcoming deadlines, or workplace conflicts. As stress escalates, so does mental fatigue from work. This can lead to insomnia and fragmented sleep9, which has been shown to be strongly associated with burnout10-11.

One study conducted during the pandemic on workers from high-stress professionals found that work exhaustion predicted “sleep reactivity,” where stress heightens the body’s response and disrupts sleep12. Overthinking at night becomes more frequent, leaving those living with this condition emotionally drained, cognitively impaired, and unable to cope with daily stressors12.

How a lack of sleep exacerbates mental health issues

Sleep and mental health share a bi-directional relationship: poor sleep can worsen mental health conditions13-15, while mental health struggles – such as burnout – can lead to sleep disruption9. Research shows that inadequate sleep is highly comorbid with a huge variety of mental health disorders16-18.

Originally developed to treat mild to moderate insomnia, sleep hygiene is a concept now recognised as a cornerstone in helping to manage various mental health conditions19 It encompasses both behavioural and environmental recommendations designed to promote healthy and restful sleep20.

The long-term consequences of burnout

Burnout can lead to serious long-term consequences that impact both the mind and body. When chronic stress is left unmanaged, it becomes constant and can lead to a cascade of physical, psychological, and career-related effects.

Physically, burnout can manifest as persistent exhaustion, muscle tension, headaches, and gastrointestinal issues21-25. Elevated stress hormones like cortisol can weaken the immune system, leaving individuals more susceptible to illness. Over time, chronic stress effects can contribute to conditions such as heart disease, high blood pressure, and weight fluctuations21-25.

Psychologically, individuals often experience self-doubt, hopelessness, and a sense of failure21, 23. This toll can contribute to depression, anxiety, and even suicidal ideation in severe cases21, 23. Over time, burnout erodes emotional resilience, making it harder to handle stress or maintain relationships21, 23.

In terms of career, burnout in professionals can lead to poor job performance, absenteeism, and reduced job satisfaction21, 23, 26-27. Burnout not only diminishes an individual’s capacity to perform at work but also strips away their sense of purpose and motivation, further compounding mental health challenges. In some cases, people may even feel emotionally drained, unable to cope with day-to-day responsibilities both at work and at home.

Strategies to stop thinking about work at 3am

Waking up at night with racing thoughts about work is a clear sign that one’s work-life balance may need attention. But how can individuals stop overthinking, help prevent the onset of burnout, and reclaim rest?

Set clear boundaries between work and home

One of the most effective ways to break the cycle of overthinking is by setting firm boundaries between work and personal life. This includes creating a physical and mental separation between the two. If working from home, designate a specific area for work, so when the space is left, one can mentally ‘clock out.’ Avoid taking calls or checking emails after hours by using digital well-being tools to set time limits on work-related apps.

Find a healthy outlet for stress relief

Physical and mental outlets are essential for stress relief for professionals. Exercise, hobbies, or even mindfulness practices can reset the brain and prevent overthinking. Mindfulness, in particular, is a powerful tool that encourages people to stay present in the moment, helping break the cycle of rumination. Incorporating a daily routine of mindfulness or relaxation exercises before bed can significantly reduce anxiety and help avoid replaying the day’s work challenges in one’s head.

Disconnect from technology

A major contributor to overthinking at night is our reliance on technology. Digital detox for mental health can be an effective way to manage this. Turn off work notifications and use “do not disturb” modes on phones during non-working hours and creating tech-free zones in the home, especially in the bedroom, can help switch off the mind and prepare for restful sleep.

Prioritise sleep hygiene

Sleep hygiene for mental health is crucial for breaking the burnout cycle. Establish a calming bedtime routine that includes winding down without screens, keeping the bedroom cool and dark, and sticking to a consistent sleep schedule. Cognitive-behavioural therapy for insomnia has also been shown to help manage sleep problems related to burnout by addressing the root cause of overthinking and stress at night. Relaxation techniques like deep breathing or progressive muscle relaxation can also help regulate sleep cycles, promoting deeper, more restorative sleep.

How mental health professionals can support burnout recovery

Mental health professionals play a crucial role in helping individuals recover from burnout, particularly in high-pressure environments. Mental health support for burnout goes beyond just addressing the symptoms – it involves identifying the root causes of work-related stress and developing personalised recovery strategies.

GPs, psychiatrists, and therapists are often in the best position to spot burnout early, recognising warning signs such as chronic fatigue, emotional exhaustion, and decreased productivity. Once identified, they can guide patients towards burnout recovery strategies tailored to their individual needs. This may include recommending stress-management techniques, mindfulness practices, or referral to specialised therapists for at-home burnout

By receiving at-home mental health care, individuals can manage their burnout in an environment where they feel most comfortable, removing the pressures of traditional clinical settings. Mental health professionals can facilitate these interventions, ensuring patients receive ongoing, tailored support that addresses both the psychological and physical aspects of burnout.

Supporting professionals through multidisciplinary care at home allows for comprehensive treatment, integrating mental health services with lifestyle changes for long-term recovery.

Taking back control of mental health

Overcoming burnout involves actively managing work stress and making conscious lifestyle changes to foster mental health recovery. Whether through setting boundaries, improving work-life balance, or seeking professional support, individuals can regain control of their wellbeing.

For those struggling to break the burnout cycle, professional intervention is often essential. Professional burnout support can provide tailored strategies to help patients manage stress, anxiety, and mental fatigue. Mental health professionals play a key role in guiding this recovery journey, offering targeted interventions that address both the mental and physical aspects of burnout recovery.

At Orchestrate Health, we believe in a whole-person approach to burnout, integrating at-home mental health care with ongoing support to help individuals rebuild their mental resilience. If the early signs of burnout persist, it’s crucial to seek the right help – get in touch with us today if you’d like to find out more.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10248469/
  2. https://mentalhealth-uk.org/blog/burnout-report-one-in-five-needed-to-take-time-off-work-due-to-stress-in-the-past-year/
  3. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
  4. https://www.tandfonline.com/doi/full/10.1080/1359432X.2021.1979962
  5. https://www.mdpi.com/1660-4601/19/3/1780
  6. https://www.psychologytoday.com/gb/blog/words-matter/202404/4-types-of-burnout
  7. https://www.psychologytoday.com/gb/blog/everyday-resilience/202402/5-stages-of-occupational-burnout-assessing-where-you-are
  8. https://www.sciencedirect.com/science/article/abs/pii/S0022399908000470
  9. https://www.sleephealthfoundation.org.au/sleep-topics/burnout-and-sleep
  10. https://pubmed.ncbi.nlm.nih.gov/31131535/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7599440/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8820088/
  13. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0190607
  14. https://www.sleep.com/sleep-health/burnout-and-sleep
  15. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2811324
  16.  https://academic.oup.com/sleep/article/28/11/1457/2707988
  17. https://www.sleepfoundation.org/mental-health
  18. https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400203/
  20. https://www.sleepfoundation.org/sleep-hygiene
  21. https://www.webmd.com/mental-health/burnout-symptoms-signs
  22. https://www.yalemedicine.org/conditions/stress-disorder
  23. https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516
  24. https://www.apa.org/topics/stress/body
  25. https://www.thelancet.com/journals/lanepe/article/PIIS2666-7762(22)00095-3/fulltext
  26. https://www.camh.ca/en/camh-news-and-stories/career-burnout
  27. https://www.shrm.org/topics-tools/news/inclusion-diversity/burnout-shrm-research-2024
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