Burnout: How to Recognize It and What You Can Do

What Is Burnout?

Burnout is a word we often hear, but when you’re living through it, it can feel confusing and overwhelming. You might notice you’re tired all the time, even after a full night’s sleep. You may struggle to focus, feel detached from things that once mattered, or wonder, “Why do I feel like this when I used to handle so much more?”

Burnout is more than just stress. It’s a state of emotional, physical, and mental exhaustion that builds up over time, especially when life’s demands consistently outweigh your resources. It’s common among people who care deeply about their work, their families, or their communities—those who give a lot and expect a lot from themselves.

The World Health Organization describes burnout as an "occupational phenomenon," but many people experience it in caregiving roles or during major life stressors, not just at work. It’s not a personal failure. It’s a sign that something needs to change.

Signs You Might Be Experiencing Burnout

Burnout can show up differently for everyone, but here are some common signs:

• Exhaustion that doesn’t go away with rest

• Feeling emotionally distant, detached, or numb

• Irritability, frustration, or feeling more cynical than usual

• A sense of ineffectiveness, like nothing you do makes a difference

• Difficulty concentrating or feeling foggy

• Changes in sleep or appetite

• Physical symptoms such as headaches, muscle tension, or stomach issues

• Wanting to withdraw from others and feeling isolated

If you recognize yourself in some of these, you’re not alone. Many people don’t realize they’re burned out until they’re deep in it.

Why Does Burnout Happen?

Burnout often builds slowly over time. It can come from working long hours or caring for others without enough time or space to recharge. Some common factors include:

• Chronic stress and overwhelming workloads

• Feeling like you have little control over your schedule or decisions

• A lack of recognition or support

• Working in environments that don’t align with your values

• Feeling isolated or unsupported by colleagues, family, or friends

For people who tend to be highly responsible or who have always pushed themselves to work hard, it can be especially difficult to recognize when enough is enough. Often, people continue pushing because they feel they have to—until their body and mind signal that they can’t anymore.

The Body’s Role in Burnout

While burnout often starts as emotional exhaustion, over time, it affects the body too. Chronic stress can keep your body in a heightened state of alert. Eventually, that can lead to fatigue, tension, and even physical illness.You might notice things like:

• Feeling constantly tense or on edge

• Getting sick more often

• Digestive issues or stomach discomfort

• Trouble sleeping, even when you’re tired

When you’ve been in “go mode” for too long, it’s hard to slow down. But your body is often the first to let you know that you need a break.

What Helps? Small Steps Toward Recovery

Recovering from burnout takes time, and there’s no one-size-fits-all solution. It’s less about quick fixes and more about building sustainable habits that support your well-being. Here are some starting points:

1. Acknowledge What’s Happening

It’s okay to admit when you’re struggling. Recognizing burnout is an important first step. You don’t have to justify why you’re feeling this way. Your experience matters.

2. Prioritize Rest in All Its Forms

Rest isn’t just about sleep. You may need physical rest (more sleep, naps), but also mental rest (time away from screens or decision-making) and emotional rest (time with people who let you be yourself without judgment).

3. Reassess Your Boundaries

Burnout often comes from doing too much for too long. Start small by noticing where you’re overextending yourself. Practice saying no, or setting limits on how much time you give to certain tasks or people.

4. Connect with Supportive People

Burnout can feel isolating. Reach out to someone you trust—a friend, family member, therapist, or colleague. Sharing how you’re feeling can be a relief, and connection itself can be healing.

5. Reintroduce Small Joys and Pleasures

When we’re burned out, we often lose touch with the things that make life feel meaningful. Start small: a short walk, music you enjoy, time in nature, or a creative hobby. These moments can help rekindle your energy over time.

The Importance of Rest (Beyond Just Sleep)

When we think of rest, we usually think of sleep. While sleep is essential, recovering from burnout often requires more than that. Rest is not one-dimensional. Dr. Saundra Dalton-Smith (2017) identifies seven different types of rest that can be helpful to consider: physical, mental, sensory, emotional, social, creative, and spiritual.

You might find that what you need most right now isn’t necessarily more sleep, but rather mental rest—stepping away from decision-making or problem-solving—or emotional rest, where you can show up authentically without the pressure to take care of anyone else’s feelings. For others, creative rest—taking in beauty or inspiration without needing to be productive—or social rest, spending time with people who don’t drain your energy, may be what feels most replenishing.

Understanding the many forms of rest can help you reflect on where your energy has been depleted and where it might be restored.

Prevention: Building Resilience for the Future

Burnout recovery is important, but so is prevention. You might consider:

• Regular check-ins with yourself: “How am I feeling? What do I need?”

• Balancing work and life: Are you making time for rest and joy, not just productivity?

• Physical care: Move your body in ways that feel good, nourish yourself with food, and get quality sleep

• Seeking meaningful connection: Healthy relationships can buffer against stress

• Clarifying your values: Aligning your work or commitments with what truly matters to you can help sustain energy and motivation

Final Thoughts

Burnout is more common than we think. It doesn’t mean you’re weak or incapable—it means you’ve been strong for too long without enough support. You deserve rest, care, and the chance to restore yourself. Recovery doesn’t happen overnight. But one small step at a time, it’s possible to feel like yourself again.

References

• Maslach, C., & Leiter, M. P. (2016). Burnout: A Short Socio-Cultural History.

• World Health Organization. (2019). Burn-out an "occupational phenomenon".

• Dalton-Smith, S. (2017). Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity.