Signs of burnout worksheet

Are you a therapist seeking a burnout worksheet to help your clients develop a burnout prevention plan? You’re in the right place. 

This article provides an overview of burnout, symptoms to look out for, and strategies to suggest to clients. 

We’ve also included a free downloadable burnout worksheet that includes space for developing a burnout prevention plan that you can save to your electronic health record (EHR) and use in your practice.

What is burnout?

Burnout is defined as an “occupational phenomenon" resulting from unresolved chronic workplace stress. 

While it is not a medical condition, burnout is classified in the eleventh edition of the International Classification of Diseases (ICD-11) as Z code Z73.0 under “Problems related to life management difficulty.”

The ICD-11 defines the characteristics of burnout as feelings of energy depletion or exhaustion, increased mental distance from work, feelings of negativity or cynicism towards one's job, and reduced professional efficacy.

Some of the symptoms of burnout include:

• Anxiety

• Depression

• Hopelessness

• Sleep difficulties, including insomnia, poor sleep quality, and not waking up feeling refreshed

• Overwhelm

• Dissatisfaction with personal accomplishments

• Chronic fatigue

• Emotional exhaustion

• Detachment

• Low self-esteem

• Poor memory

• Ineffective coping skills

• Avoidance

• Irritability

• Social withdrawal

• Difficulty making decisions

• Emotional dysregulation

• Trouble concentrating

• Feeling emotionally numb

• Loss of motivation

• Loss of interest in once pleasurable activities

• Feeling trapped or helpless

• Headaches

• Changes in appetite

• Taking extended periods of sick leave

• Retiring early

• Above normal levels of stress hormone, cortisol

People may only experience a few of these symptoms in the early signs of burnout. However, without intervention and if stress remains, individuals may go on to develop clinical burnout with more severe symptoms. This can prevent people from working and lead to requiring professional help. 

Severe burnout is also associated with insomnia, cardiovascular disease, and metabolic disorders. 

The challenge with burnout is that its symptoms are subtle but progress gradually, making it difficult to connect the feeling of depletion, negative emotional and physical symptoms, and workplace stress. 

The key to managing burnout is to increase awareness of burnout, recognize early symptoms, and take proactive steps to monitor stress levels, balance work and restorative activities, and create a burnout prevention plan. 

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Risk factors for burnout

There is limited research that determines the exact prevalence of burnout, due to varying diagnostic criteria and overlapping conditions. 

However, there are some common risk factors for developing burnout that clients can identify using the burnout worksheet, including: 

Work-related risk factors

• High workload with unrealistic expectations, like tight deadlines, or working in a high-pressure environment (emergency room, clinical jobs, and senior executives)

• Poor work-life balance

• Toxic work environments where bullying, encouraging a “hustle” culture, unrealistic demands, and a lack of support are prevalent

• Monotonous or meaningless work

• Lack of job recognition

• Poor job security

• Unclear job expectations

Health and lifestyle factors

• Poor sleep

• Inadequate nutrition

• Lack of physical activity

• Chronic health issues

• Regular substance use as a coping strategy

Interpersonal risk factors

• Lack of social support

• Isolation in role

• Conflict with coworkers, partners, or family members

• Caregiver burden, such as parenting or caring for a friend or family member with a chronic illness

Individual risk factors

• Having Type A personality traits (ambitious, committed, competitive, motivated, and overly focused on time management)

• People who experience intense emotions

• Poor coping and emotional regulation skills

• History of chronic stress

• People-pleasing tendencies

• History of trauma

• Strong identification with work role as part of identity

Strategies to manage burnout 

Early intervention by creating a burnout prevention plan is crucial for identifying and effectively managing symptoms of burnout. 

In addition to using the burnout worksheet, some strategies to manage burnout include: 

• Regular recharging activities that focus on relaxation and restoration, such as yoga, mindfulness, and being in nature

• Developing a strong social support network

• Therapeutic support, such as therapy or a peer-based support group

• Building supportive daily routines that focus on good quality sleep, nutritious food, adequate hydration, regular breaks, and social time

• Setting and maintaining boundaries at work that include clearly defined expectations, time off, and the ability to push back on unrealistic demands

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How to use the burnout worksheet 

You can download and use the burnout worksheet in several ways.

For instance, use the burnout worksheet in session as a psychoeducational prompt about burnout. Provide the worksheet to the client to remind them of what you discussed during therapy along with a stress worksheets PDF.

Ask the client to reflect on the activity worksheet between sessions, complete their burnout prevention plan or self-care plan worksheet, and report their progress at their next therapy appointment. 

You can also share the burnout worksheet with coworkers and other clinicians.

Sources

• Abramson, A. (2022). Burnout and stress are everywhere. American Psychological Association.

• Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A Review of Theory and Measurement. International journal of environmental research and public health.

• Khammissa, R. A. G., Nemutandani, S., Feller, G., Lemmer, J., & Feller, L. (2022). Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management. The Journal of International Medical Research. 

• World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases.

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