Decoding Burnout vs. Quiet Quitting: Spot the Signs and Take Action

I was so dang tired. I was putting in the hours, working hard but not feeling like it was making a dent, and worse, feeling like I wasn’t making a difference. I wasn’t sleeping well. I felt like I had no time to prioritize myself, and I had so little energy that even if I had the time, I could only spend time doing activities that didn’t require much effort, like reading.

I longed for those days in my 20s when I would jump out of bed and into the shower, feeling alive and alert because I’d gotten a good night’s sleep and felt like I was on the right path with my career.

Somewhere in my 30’s, that changed. Starting with my divorce, I started sleeping poorly and never got back into my groove, especially after getting increased responsibility at work.

Last year, I started hearing this new term “quiet quitting,” and I thought, “is that what happened to me? Did I quietly quit, or was it burnout?” So, I decided to dig into it and share my findings in case you are going through a similar situation and unsure what is happening.

I’ll preface by saying this; it can be difficult to determine whether you are experiencing burnout or quietly quitting, as the symptoms can be similar. Understanding the differences between the two and how to recognize the signs can help you take the appropriate steps to address the situation.

Burnout vs. Quiet Quitting

Let’s start by getting to the root of the question. What’s the difference?

Burnout is being physically, emotionally, and mentally exhausted as a result of chronic stress. Generally speaking, that stressor tends to be work-related, but it can also come from different life situations; a nasty divorce, a complicated move, or a family illness. We all know that stress is detrimental to our health, and if left unchecked or if we ignore the symptoms, it can have catastrophic consequences.

When we are in burnout, we experience cynicism, detach from our day-to-day work, and have a reduced sense of accomplishment. Personally, when I was at work, I felt like I was going through the motions. I was doing what I needed to, yet I knew it wasn’t enough by my standards. I wasn’t going the extra mile anymore and was doing it all without real passion or energy.

Is that how you feel? Do you feel you’re going through the motions and nothing else? If so, you might be in burnout.

On the other hand, when quietly quitting, you might find yourself slowly disengaging from work or other activities. You may not even be doing this consciously, nor may you be actively considering quitting. If you’ve been feeling unhappy, frustrated, bored, slowly giving less at work, or detached and disengaged, you might be on the road to quietly quitting.

It can manifest as showing up late, missing deadlines, or avoiding responsibilities, and you may feel you have lost interest in the work you were once passionate about.

How to Spot the Signs

I suggest reflecting on your feelings and motivations to determine which one you are experiencing and consider the following questions. Do you feel

•  Physically, emotionally, and mentally exhausted?
•  A reduced sense of accomplishment?
•  Cynical, detached, or disillusioned with your work or activities?
•  You are just going through the motions without any real passion or energy?

If you answered yes to these questions, you might be experiencing burnout.

On the other hand, if you feel

•  Unhappy, frustrated, or bored
•  Like you are not fulfilling your potential
•  Misaligned with your values

You might be quietly quitting.

What Can You Do?

Here are some steps you can take.

If you are in burnout, prioritize self-care. To do that, you first must understand what recharges your batteries and what boundaries you have to put in place.

Think about this. When you were at your best, what were the things you did consistently to replenish yourself?

•  Were you exercising regularly?
•  Did you have a killer meditation practice?
•  Were you spending time with friends and family?
•  Were you eating foods that optimized your energy?

If you are quietly quitting, it’s about taking time to reflect on what you really want and what would bring you greater fulfillment and happiness. This can involve exploring new opportunities, setting new goals, or taking a break to recharge. And explore these questions:

•  If money was no object, what would you do?
•  When you feel that time flies by, what are you doing?
•  What passions have you set aside that you could start reviving and turning into a career?

In either case, consider seeking support from a coach, therapist, or mentor who can help you to work through your feelings and motivations and provide guidance and support.

Final Words

In conclusion, understanding the difference between burnout and quietly quitting can help you take the appropriate steps to address the situation.

Whether you are experiencing burnout or quietly quitting, taking care of yourself and seeking support can help you find greater happiness and fulfillment in your life.

And if you are in a place where you feel the time has come to get a coach, don't hesitate to reach out for a free Jumpstart Breakthrough Session. Just click here and schedule your 30-minute call.