It’s no secret that high expectations and poor treatment in the workplace will take a toll on your mental health. In the past few years, some employers have started to pay more attention and dedicate more resources to taking care of their people. However, many managers and executives continue to neglect their staff. As people have been pushed past their limits, their responses have escalated from “quiet quitting” to “revenge quitting.”
Rather than simply checking out, these employees are quitting in the loudest way possible to send a message. While this may feel cathartic and even triumphant, it may not be practical for everyone, and it might come with some unforeseen consequences. If you’re thinking of doing something drastic, you should absolutely put your self-care first. With some reflection and support, the best possible outcome is to care for your needs and find ways to maintain your boundaries without causing more stress in the long term.
Recognizing chronic, toxic burnout before it pushes you over the edge is key. If you’ve been daydreaming about revenge quitting, see if you have any of these eight signs of burnout:
Physical and emotional exhaustion that rest doesn’t fix
Are you feeling drained all the time, even after days off work? Chronic fatigue can be caused by a lot of different things. If work stress is a key factor for you, it shows that your mental and physical health are feeling the effects. You may not be getting good quality sleep at night, and when people have low energy, self-care is often one of the first things they skip. It’s ultimately not sustainable, so this is a sign to seek treatment sooner rather than later.
Cynicism and detachment from your role
Not every job provides a fulfilling sense of meaning or purpose. However, if you’re noticing consistently low mood or negative feelings, you may be in a state of burnout. In most cases, company leadership is one of the first sources of frustration. This could also be directed toward the work itself or your co-workers and clients.
Decreased productivity despite working harder
Are you noticing that you are putting in more effort but seeing less progress? When you’re mentally checked out, it may take more energy to concentrate, use your working memory, or make decisions. The most basic tasks may feel strenuous and take longer to complete than usual. You can’t perform at your best when your needs aren’t being met, especially if your environment puts you on edge.
Increased irritability and mood changes
If you seem to have a shorter fuse or your emotional reactions are disproportionate to what’s happening, this could be related to burnout. When you’re using more energy to manage your emotions, it makes it that much harder to do your job. This may affect your life and relationships outside of work, too.
Physical symptoms without a clear medical cause
Along with chronic fatigue and sleep problems, you may start to have other physical symptoms because of burnout. Headaches, stomach issues, and sensitivity to illness are just a few examples. If you have any existing health conditions, especially things like chronic pain and autoimmune conditions, these may flare up more often.
Escapist behaviors and fantasies about quitting
If you’ve thought more than once about the spiteful things you might do on your last day, that’s a clear enough sign that you’re nearing your limits. It may be hard to stop yourself from other forms of escapism, like using substances, doomscrolling, losing yourself in video games, or otherwise acting impulsively.
Feeling undervalued and unrecognized
It hurts when your hard work and thoughtfulness aren’t noticed or appreciated, and it’s natural to start to feel empty or disconnected. It’s understandable that you might not want to keep going above and beyond. Your relationships with your supervisors may also suffer.
Work-life boundary erosion
When work stress hangs around after hours, it can feel more difficult to “turn off” or transition to your personal life when you go home. Some toxic workplace cultures might normalize emailing or being “on-call” when you’re off the clock, too. Over time, this can compound and make you resent your job even more.
Less extreme alternatives to revenge quitting
When workplace burnout becomes so overwhelming that quitting feels like the only way to regain control, that’s a clear sign that it’s time to reassess your needs and find support. The long-term consequences are just as important as finding short-term relief. Self-care and boundaries are important, but they can only go so far. If your workplace has an employee assistance program (EAP) or if you have the option to transfer to a different position or location, these might be good options to explore.
If you’re noticing signs like the ones listed here, you may benefit from seeing a licensed clinician. Mental health conditions like depression and anxiety are protected by certain workplace laws. Having documentation of your symptoms might qualify you for certain workplace accommodations, medical leave, or protection from retaliation.
If outpatient therapy doesn’t seem like enough support, higher levels of care are available. At Lightfully, we offer highly personalized, whole-person-focused treatment. We use Precision Care Model (PCM) to create each client’s tailored plan targeting the drivers behind their symptoms. If you’re ready to explore your options, the first step is to schedule a mental health assessment.
Burnout is treatable, and it often doesn’t require drastic measures. If you have questions or you’re curious about what type of treatment may be most helpful, please contact us. We’re here to help.
