Signs You’re Burning Out and What to Do About It

Signs You're Burning Out and What to Do About It

Are you feeling exhausted lately, like you can’t catch your breath? Are you struggling to focus on anything, or find any motivation to do the things you used to enjoy? If so, you may be experiencing burnout. Burnout is a very real phenomenon that affects many people in today’s society. It can happen to anyone, regardless of their job or lifestyle. In this blog post, we will discuss the signs of burnout and what you can do about it!

What Does Burnout Mean?

What Does Burnout Mean?Burnout is a state of mental, physical, and emotional exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, unable to meet constant demands, and are no longer able to cope. The main symptom of burnout is feeling exhausted all the time.

It is believed that burnout is caused by a combination of chronic stress and an inability to cope with that stress. The main contributing factors to burnout are:

  • Chronic stress: This is when you feel like you’re constantly under pressure, juggling multiple demands, and never having enough time.
  • Anxiety: This is when you feel worried, nervous, or tense all the time.
  • Depression: This is when you feel down, hopeless, and lose interest in things you used to enjoy.

The causes of burnout can be various and it can affect anyone. It is important to be able to identify the signs and symptoms of burnout so that you can seek help if needed. Because when you’re burned out, you’re not just exhausted – you’re also at risk for serious health problems.

Top Signs Of Burnout

There are many signs that you are burning out. Here are some of the most common ones:

Exhausted all the time

This is one of the most common tell-tale signs of burnout. Exhaustion can come from mental or emotional stress, and it can also be physical. If you’re constantly tired and find it hard to get out of bed in the morning, this is a sign that you may be burning out. For example, if you are working long hours, or if you are constantly worrying about work. You probably aren’t getting enough sleep, and this is taking a toll on your body.

Loss of interest in hobbies or activities

Another sign of burnout is when you start to lose interest in activities or hobbies that you used to enjoy. This can be a red flag that your work is starting to consume you. If you find yourself not wanting to do things that you once loved, it may be time to take a step back and reassess your situation. This is especially true if you start to feel like your work is taking over your life. Because if you have lost interest in the things you used to enjoy, it’s likely that your work is to blame.

More cynical

More cynicalCynical is simply a word for distrusting. When people are burned out, they tend to be more critical and less forgiving. And might see the negative in every situation, and have a hard time being optimistic. This is because, when people are burned out, they feel like they’ve been let down so many times that it’s just easier to assume the worst.

For example, if someone offers to help with a project, instead of being grateful, the burned-out person might think “they’re just going to do it half-assed so I’ll have to redo it anyway.” This way of thinking creates unnecessary stress and is just not pleasant for anyone involved.

Less productive

This goes without saying, but when we’re burned out, we just can’t seem to get anything done. We might start projects but never finish them, or we might find ourselves procrastinating more. This is because burnout takes away our motivation and energy to get things done. In fact, productivity is one of the first signs that something might be wrong.

If you’re finding yourself less productive than usual, it might be time to take a step back and evaluate what’s going on.

  • Are you taking on too much?
  • Do you need to delegate some of your tasks?
  • Or do you just need a break?

More forgetful

Another common sign of burnout is being more forgetful than usual. This can be forgetting deadlines, important meetings, or even forgetting people’s names. For example when you meet someone new and forget their name moments after they tell you. This is a sign that your brain is overworked and needs a break. Because if you still continue to push yourself without resting, your brain will eventually shut down on you.

Feeling useless

This might manifest as a sense that you’re not good enough, or that your work doesn’t matter. If you find yourself questioning your competence or doubting your value, it could be a sign that you’re burning out. Because when you are less productive and less motivated you may start to feel like you’re falling behind, which can lead to feelings of inadequacy. And you should know that these feelings are valid.

Mind wanders

It is hard to focus on anything for more than a few minutes at a time. You might be able to power through and get things done, but it feels like a major effort. Your mind seems foggy, and you can’t think straight. Mind wandering in simple words is task avoidance. Even if the task at hand is something you enjoy, you can’t seem to muster up the focus to get started.

In family life, this may look like zoning out in front of the television instead of playing with your kids. At work, it might manifest as staring at your computer screen for hours without accomplishing anything. task avoidance can be a sign that you’re burned out.

Difficulty Sleeping

When you are burning the candle at both ends, it is difficult to get a good night’s sleep. If you find yourself tossing and turning or waking up in the middle of the night, it could be a sign that you are burning out. Also, awakening at midnight and being unable to return to sleep is a tell-tale sign of stress. To get your zzz’s, try winding down for 30 minutes before you turn in for the night. This means no electronics, but instead reading or writing in a journal.

Physical problems

During burnout, this is not uncommon to experience physical problems. For some people, this may manifest as headaches or migraines, for others it may be chest pain or an irregular heartbeat. It’s also common to experience gastrointestinal issues like nausea and diarrhea. If you’re regularly experiencing any of these symptoms, it’s important to see a doctor to rule out any potential underlying medical condition.

Use of alcohol and drugs

Use of alcohol and drugsWhen someone is struggling with burnout, they may turn to alcohol or drugs as a way to cope. This can be a dangerous coping mechanism, as it can lead to addiction and other health problems. Because people may become more withdrawn when they’re struggling with burnout, it’s important to be aware of any changes in alcohol or drug use.

These are the top 10 signs of burnout, it is important to be able to identify them early so you can take steps to prevent further damage. If you are struggling with burnout, reach out to a mental health professional for help. However, some self-help tips can also help. But if you feel more serious symptoms, please consult with a professional.

Consequences Of Burnout

The consequences can be disastrous, both professionally and personally. Let’s look into the three most common areas where we see the effects of signs of burnout: work performance, physical health, and mental health.

Work performance

When it comes to working performance, those who are burned out are less productive, have more absenteeism, and are more likely to make errors. In fact, one study found that medical residents who were experiencing burnout made 36% more errors when caring for patients. Moreover, work performance is one of the most common reasons people seek out therapy.

Although work performance causes burnout sometimes, still it impacts your life largely. So it is important to get help.

Physical health

Although the burnout cause is largely psychological, the effects are physical too. One of the most common symptoms is insomnia, which can lead to a whole host of other problems like fatigue, irritability, and poor concentration. And it’s not just your mind that suffers – burnout has been linked to an increased risk of heart disease, gastrointestinal problems, and even cancer.

In fact, one study found that individuals who were experiencing burnout had a 23% higher risk of developing cardiovascular disease.

Mental health

Mental healthFinally, burnout takes a toll on your mental health. The most common symptom is depression, but burnout can also lead to anxiety, substance abuse, and even suicidal thoughts. Also, it is believed that burnout can contribute to Alzheimer’s disease and other forms of dementia. Because when you’re burned out, your body is in a constant state of stress, which can lead to inflammation and damage to the brain.

So these are some common consequences that come with burnout. But the good news is, that there are ways to prevent it. It is important to understand that burnout is a serious problem, and it should not be taken lightly. If you think you might be experiencing burnout, please reach out to a mental health professional. There is no shame in seeking help, and the sooner you do it, the better.

How To Deal With Signs Of Burnout?

There are a few key things you can do to help yourself deal with the signs of burnout:

Identify what’s causing your stress

It is important to identify the sources of your stress and figure out what you can do to minimize or eliminate them. If you’re feeling overwhelmed at work, talk to your boss about ways to lighten your load. If caring for a sick family member is taking its toll, see if there are other family members or friends who can help out. This is different for everyone, but it could be work-related, personal, or a combination of both. Once you know what’s stressing you out, you can start to look for ways to manage it.

Make time for yourself

During burnout, it is important to make time for yourself. This might mean taking a break from work, getting regular exercise, or spending time with friends and family. It is also important to find an activity that you enjoy and can do regularly to help relax and rejuvenate yourself. For some people, this might be reading, listening to music, or spending time outdoors.

Seek out support

It is one of the most important things you can do if you think you might be experiencing burnout. Talk to your supervisor, a trusted coworker, or your family members. They can help provide some much-needed clarity and also offer suggestions for how to manage what you’re feeling. Because burnout can be caused by anything from job dissatisfaction to poor working conditions, you might need to make some changes in your life in order to recover.

Practice meditation

Practice meditationMeditation is a form of mindfulness that can help you focus and connect with your inner thoughts and feelings. There are many different ways to meditate, so find a method that works best for you. There are guided meditations available online or through apps, or you can simply sit quietly and focus on your breath. Meditation can help you learn to control and focus your thoughts, which can be helpful when you’re feeling overwhelmed or stressed. It can also help you relax and find inner peace.

Get enough sleep

Sometimes when we’re feeling overwhelmed and stressed, it’s tempting to just push through and try to get as much done as possible. But this is usually a recipe for disaster. When we’re exhausted, our productivity plummets and our ability to make good decisions goes out the window. So good and enough sleep is crucial to managing stress. Improve your sleep habits by establishing a regular sleep schedule, and avoiding caffeine and alcohol before bedtime.

Set boundaries

This is very important and also known as setting your priorities, when burnout occurs we often take on too much and try to do it all. This is impossible and only leads to more stress. Learning how to set boundaries is crucial in managing your time and energy levels. One way to do this is by communicating your needs to others, whether it be at work or home. Also, make up your mind on what is a priority and what can wait, this will help you to use your time more efficiently.

Practice self-compassion

Self-compassion is key to maintaining your mental health and avoiding burnout. When you’re feeling overwhelmed, stressed, or just generally exhausted, be kind to yourself. Take a break if you can, do something you enjoy, and remind yourself that everyone has bad days (or weeks, or months). It can be easy to forget self-compassion when you’re constantly putting others first, but it’s important to remember that you deserve compassion and care, too.

Talk to a therapist

Talk to a therapistThis one is actually really important. If you are feeling like you’re constantly stressed or like you can’t cope, please reach out to a professional. They can help you talk through your feelings and give you some much-needed perspective. A therapist is a great resource and can help you develop a plan to manage your stress. And they will choose a treatment as per your requirement and also help you to get out of the stressful environment.

If you’re struggling with burnout, chances are good that you’re not taking care of yourself as well as you should be. This can manifest in a number of ways, from not eating properly to not getting enough sleep. It’s important to take care of your physical health, as it will have a direct impact on your mental health. So overall these tips will help you. Try it now and be happy and stress-free.


To conclude, signs of burnout are: feeling isolated, exhausted, cynical, and ineffective. And there are many more. It is important to understand that these are warning signs and not final diagnoses. If you identify with any of them, take some time for yourself to rest and rejuvenate. Don’t let burnout take control of your life.

There are many ways to prevent and treat burnout. You just need to find what works for you. Maybe you need to take a break from work, or maybe you just need to adjust your workload. Either way, don’t be afraid to ask for help. With time and care, you can overcome burnout and get back to living a fulfilling life.

For more information and tips you can contact Therapy Mantra. We have a team of professional therapists who can provide you with the support and guidance you need to recover from this condition. Contact us today to learn more about our services. You can also book an online therapy session or download our free Android or iOS app.