You probably consider yourself to be pretty mentally and emotionally tough, and you most likely are. You’re good under pressure — maybe you even thrive in high-stress environments! — and you’re on the path to success in whatever you’re doing, so why stop now, right? The problem is that you’re only human, and even though you’re probably “fine” most of the time, you may reach a breaking point when you feel like you just can’t do it anymore. This point often comes without warning and overwhelms you, though the signs aren’t always so in-your-face. Here’s how you know you’re experiencing burnout — and how to recover and get into a healthier, more sustainable lifestyle moving forward.
1. You dread going to work.
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If the thought of heading into the office fills you with a sense of impending doom, it’s a clear sign you’re burned out. When your job feels like a soul-sucking chore rather than a source of fulfillment or even just a means to an end, it’s time to reevaluate. Start by identifying the specific aspects of your work that drain you. Is it the long hours, toxic coworkers, or lack of recognition? Once you pinpoint the issues, you can start exploring solutions, whether that means setting boundaries, seeking a new position, or pursuing a different career path altogether.
2. You’re constantly irritable and on edge.
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Burnout can turn even the most even-tempered person into a ticking time bomb. If you find yourself snapping at your loved ones, getting irrationally angry at minor inconveniences, or feeling perpetually annoyed, it’s a red flag. Chronic stress takes a toll on your emotional regulation, making it harder to keep your cool. To counteract this, prioritize self-care practices that help you decompress, like meditation, deep breathing, or regular exercise. And don’t be afraid to communicate your needs to those around you. It’s okay to say, “I’m struggling right now and need some extra support.”
3. You’re neglecting your physical health.
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When you’re burned out, taking care of yourself often falls by the wayside. You skip meals, subsist on coffee and junk food, and can’t remember the last time you hit the gym. But neglecting your physical health only exacerbates burnout symptoms. To break the cycle, start small. Commit to eating one nourishing meal per day, going for a 10-minute walk, or getting to bed 30 minutes earlier. Gradually build on these habits until self-care becomes a non-negotiable part of your routine. Your mind and body will thank you.
4. You’ve lost your passion and sense of purpose.
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Remember when you used to feel excited about your work? When you believed in the difference you were making? If those feelings have been replaced by cynicism, apathy, and a nagging sense of “what’s the point?” you’re likely in the throes of burnout. Reconnecting with your purpose isn’t always easy, but it’s essential for reigniting your spark. Take time to reflect on what originally drew you to your field. Seek out mentors or colleagues who inspire you. And don’t be afraid to pivot if you realize your current path is no longer aligned with your values and goals.
5. You’re isolating yourself from other people, even ones you really like.
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Burnout can be a lonely experience. You may find yourself withdrawing from social interactions, canceling plans, and holing up at home. But isolating yourself only compounds feelings of disconnection and despair. Even if you don’t feel like it, make an effort to maintain your relationships. Reach out to a trusted friend or family member and be honest about what you’re going through. Attend a support group or seek out a therapist. Surrounding yourself with a strong support system can make all the difference in your recovery.
6. You’re procrastinating more than usual.
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When you’re burned out, even the simplest tasks can feel insurmountable. You put off replying to emails, let projects languish, and find yourself scrolling social media instead of tackling your to-do list. Procrastination is a common coping mechanism for burnout, but it only perpetuates the cycle of stress and overwhelm. To break free, start by breaking tasks down into small, manageable steps. Set realistic goals and celebrate your progress, no matter how small. And don’t be afraid to ask for help or delegate when necessary.
7. You’re experiencing physical symptoms.
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Burnout doesn’t just take a toll on your mental health – it can manifest in physical symptoms as well. Headaches, stomachaches, muscle tension, and insomnia are all common signs that your body is buckling under the weight of chronic stress. If you’re experiencing persistent physical symptoms, don’t ignore them. Schedule a check-up with your doctor to rule out any underlying health issues. And make self-care a priority, whether that means getting regular massages, practicing yoga, or simply taking a hot bath at the end of a long day.
8. You’re using unhealthy coping mechanisms.
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When you’re burned out, it’s tempting to reach for quick fixes to numb the pain. Maybe you find yourself drinking more than usual, binging on Netflix, or shopping online to distract yourself. But relying on unhealthy coping mechanisms only provides temporary relief and can ultimately make burnout worse. Instead, focus on building healthy habits that support your well-being. Prioritize sleep, eat nourishing foods, and engage in activities that bring you joy and relaxation. And if you find yourself struggling with addiction or substance abuse, don’t hesitate to seek professional help.
9. You’re never satisfied with your work.
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Perfectionism and burnout often go hand in hand. When you’re burned out, you may find yourself obsessing over every detail, second-guessing your decisions, and never feeling like your work is good enough. But striving for perfection is a losing game. It’s exhausting, demoralizing, and ultimately counterproductive. To break free from the perfectionism trap, practice self-compassion. Recognize that everyone makes mistakes and that your worth is not tied to your productivity. Celebrate your successes, no matter how small, and give yourself permission to be imperfect.
10. You’re neglecting your personal life.
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When you’re burned out, work can consume your every waking moment. You cancel plans with friends, skip family gatherings, and let your hobbies fall by the wayside. But neglecting your personal life only fuels the flames of burnout. To find balance, set clear boundaries between work and the rest of your life. Establish a cut-off time for checking emails, and stick to it. Schedule non-negotiable time for the people and activities that bring you joy. And remember, taking care of yourself isn’t selfish – it’s essential for your long-term well-being and success.
11. Your brain just isn’t working like it usually does.
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Burnout can take a toll on your cognitive functioning, leaving you feeling mentally foggy, forgetful, and unable to concentrate. You may find yourself zoning out in meetings, struggling to make decisions, or taking longer than usual to complete tasks. To combat cognitive symptoms, prioritize rest and relaxation. Take regular breaks throughout the day, even if it’s just a few minutes to stretch or take a quick walk. Practice mindfulness techniques like deep breathing or meditation to improve focus and clarity. And don’t hesitate to seek support from a mental health professional if your symptoms are impacting your daily life.
12. You’re feeling hopeless and helpless.
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When burnout reaches a critical point, it can lead to feelings of hopelessness and helplessness. You may feel like you’re trapped in a never-ending cycle of stress and exhaustion, with no way out. But it’s important to remember that burnout is not a life sentence. Recovery is possible, and there are resources available to support you. Start by reaching out to a trusted friend, family member, or mental health professional. Be honest about what you’re going through and don’t be afraid to ask for help. Remember, you are not alone, and there is hope for a brighter future.
13. You’re experiencing compassion fatigue.
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If you work in a helping profession like healthcare, social work, or education, burnout can manifest as compassion fatigue. You may find yourself feeling emotionally numb, detached from your clients or patients, or struggling to empathize with their struggles. Compassion fatigue is a natural response to the emotional demands of caring for others, but it can take a heavy toll on your well-being. To combat compassion fatigue, prioritize self-care and set clear boundaries. Take time to recharge outside of work, whether that means engaging in hobbies, spending time in nature, or practicing relaxation techniques. And seek out support from colleagues or a professional who understands the unique challenges of your field.
