The Silent Signs Of Burnout – The Red Flags And Causes Every Business Owner Needs To Be Aware Of
Written by Alice Dartnell, Life and Success Coach
Alice Dartnell is a time management and energy management coach, trainer, speaker, and author, who is passionate about empowering people to create a life by design, not by default! Known as an expert in time management and energy management, Alice doesn’t teach time management in the traditional sense.
In 2019, I had a big ‘aha’ moment that transformed my perspective on time management and life. I suffered a severe burnout despite believing I had a solid work-life balance and strong time management skills. I felt so disconnected from myself that I would cry myself to sleep, questioning if “Alice” would ever come back. I struggled with even the simplest decisions, experienced a pervasive sense of doom, an overwhelming sense of doom and I felt utterly exhausted from life.
Hindsight is a beautiful thing, and while looking back on my experience with burnout now, the signs seem glaringly obvious, I didn’t recognize them at the time. I was on the train to burnout, and I didn’t see the red flags screaming at me.
For me, the signs of burnout weren't clear. I was the kind of person who could still get up, go to the gym, and function through the workday despite little sleep, and I rarely got sick, not even a cold in winter. I was also super organised, always meeting every deadline and planning ahead. My symptoms of burnout were quite subtle: irritability, lack of patience, feeling emotionally sensitive, and constant low-level anxiety. Oh, and my left eye would twitch.
As I explained in my Brainz article, Five Practical Strategies for Preventing Burnout As A Business Owner, 33% of small business owners in the UK report experiencing burnout and it’s even higher in the USA, with a staggering 89% of entrepreneurs have experienced burnout.
I advocate that we need to know our “canaries” as I call them, so we can detect when we’re on the slippery slope to burnout. The more awareness we gain, the quicker we can adjust our course. For one of my clients, her ‘canary’ is the simple indicator her kitchen is getting untidy. Another client recognizes she’s overextending herself when her usual self-care routines are neglected. Now, I recognize that if I feel pressed for time and become irritable, it's a clear sign that I'm overwhelmed and need to implement measures immediately to prevent burnout from happening again.
Physical signs of burnout include
Lack of physical energy and chronic fatigue
Insomnia
Lowered immunity and frequent illness
Loss or gain in appetite
Aches and pains – muscle tensions, headaches, back pain, eye twitches etc
IBS (Irritable bowel syndrome)
Increased heart rate, palpitations and a racing heart
Dizziness or light-headedness
Mental signs of burnout include
Feeling lost
Becoming easily irritable and/or losing your temper
Snapping at people and lacking patience
Feeling defensive
Stressing over the small things
Constant low levels of anxiety
Feeling super sensitive and emotional
Emotionally exhausted and drained
Difficulty focusing and concentrating
Suffering from decision fatigue
Cynicism. Feeling negative and a ‘sense of doom’
Neglecting self-care
Feeling alone or isolated
7 key causes of burnout for busy business owners
It pays to not only know the red flags and warning signs but also know the root causes of a potential burnout, especially the ones that might not seem so obvious.
It’s obvious that factors like cutting back on sleep (such as staying up late and waking up early to gain more time, which was a major contributor to my burnout), overloading yourself, and a stressful workload can lead to burnout. However, it's the ‘hidden’ causes that you really need to be aware of!
These include
1. Lack of strategic focus
When you don’t strategically align your time and effort with activities that yield what I call a high 'Return on Time' (ROT), you risk spending too much time on the things that don’t bring results. The more you do this, the more you overload your plate.
2. To-do list overload
Relying exclusively on to-do lists and letting notifications and emails control your workflow will lead to constant distractions and overwhelm. When your focus and attention are constantly pulled in multiple directions, burnout is inevitable.
3. Failure to Plan Ahead
Without adequate planning, you're more likely to experience last-minute stress and chaos, especially if you habitually push things to the deadline or believe you handle pressure well.
Believing you perform well under pressure is actually a myth! It just activates your ‘fight or flight’ response, increasing stress. Planning ahead helps to reduce this overwhelm
4. Ignoring energy management
After my burnout, I realized that time management alone isn’t enough! Although I had strong time management skills, I hadn’t considered my energy levels. Effective time management can involve meticulously planning your day, but if you overload yourself without allowing time for rest, you deplete your energy without replenishing it. If you don’t make space in your schedule for energy recovery, you’re at risk of burnout.
5. Lack of vision and values
The hard truth is that while we all wish for more time, what really matters is how you use it. You need to ensure that your time aligns with your vision and values. This alignment helps you prioritize what truly matters, how to allocate your precious minutes, and what to say ‘no’ to.
6. Not prioritising
Failing to prioritize tasks can lead to burnout by overwhelming you with an endless list of seemingly urgent tasks, making you feel submerged in responsibilities. When everything feels urgent, it’s difficult to concentrate on what really matters, leaving you exhausted and frustrated.
7. Not asking for help
One of the biggest challenges for business owners is asking for help. I firmly believe in the importance of having a 'success team' around you. Trying to handle everything alone leads to mounting pressure and tasks.
Prevention is better than cure
Recognizing and understanding your personal warning signs of burnout, or "canaries," along with identifying the less obvious causes, is crucial because they aren't always easy to spot. I learned this the hard way in 2019.
By addressing the key causes I've outlined and increasing your self-awareness, you can more effectively manage your workload, maintain your energy and well-being, and avoid burnout.
Need more time management support?
My “Transform your Time" Online Time Management Course is perfect for busy people like you to transform their time management habits! This course, which is easily broken into 30 bite-sized modules, will give you the tools and practical strategies to take control of your time and energy so you can create a life by design, not be default. Access the course instantly today, and with 50% off!
Alice Dartnell, Life and Success Coach
Alice Dartnell is a time management and energy management coach, trainer, speaker, and author, who is passionate about empowering people to create a life by design, not by default! Known as an expert in time management and energy management, Alice doesn’t teach time management in the traditional sense. Instead, she focuses on importance of energy management and mindset as the way to improve time management. Alice believes that time management actually isn’t about managing time! Instead, it is about managing you, other people, your tasks and most importantly, your energy! She works with individuals on a 121 basis, as well as through programmes, workshops, and courses. Additionally, she delivers training to org
