Five Signs of Burnout and How to Recover
The Sagent Behavioral Health providers consulted for this article on the signs of burnout are Dr. Karin Ryan, LP and Brett Cushing, LMFT, hosts of the Everyday Therapy Podcast.
Feelings of stress are a normal part of life. Work, school, and family responsibilities can be overwhelming at times, but these feelings eventually pass when the stressor subsides.
If your stress is becoming constant or overwhelming, these emotions can lead to emotional, physical, and mental exhaustion. The risk of burnout increases drastically once this starts to happen.
Burnout results from chronic stress that has continued so long that your energy, motivation, and sense of effectiveness begin to wear down. What once felt manageable or controllable can start to feel overwhelming or simply impossible.
Worried about your stress levels? Here are five signs of burnout and some helpful ways to start addressing them.
Why Does Burnout Happen?
Burnout develops when your daily demands consistently outweigh the resources you have to support them.
Common reasons for this include:
- High workloads
- Poor work-life boundaries
- Overwhelming caregiving responsibilities
- Lack of control or autonomy
At its core, burnout is the result of prolonged exposure to stress without sufficient time to recover. However, it is important to understand the difference between stress and burnout.
Stress often feels like too much (too many demands, too much pressure, etc.).
Burnout feels like nothing is left (a sense of depletion, disconnection, or numbness).
Unfortunately, burnout is more common than many people realize. Nearly a quarter of Americans report experiencing feelings of burnout before age 30. Knowing the signs of burnout can help you take preventive steps early to protect your well-being.
5 Signs of Burnout to Watch For
Constant Exhaustion
It’s normal to be tired after long days or stressful situations, but constant exhaustion is something to watch out for. This type of exhaustion is deeper and more persistent than everyday tiredness.
You may notice:
- Feeling drained even after sleep
- Struggling with daily tasks
- Lacking energy for things you once enjoyed
Constant fatigue is one of the classic signs of burnout, and it can impact your emotional, physical, and mental capacities every day.
Growing Cynicism or Detachment
Burnout often creates distance between you and the things that once mattered. You might experience increased irritability, emotional numbness, or feeling mentally “checked out”.
This state of mind can start to impact your relationships in both your personal and professional life.
Related Reading: Mental Health Stigma: How to Overcome It
Reduced Performance and Motivation
If you’re feeling numb and exhausted, this can gradually take a toll on your performance and motivation at work, home, and in social settings.
Common signs include:
- Difficulty concentrating
- Procrastination
- Feeling incompetent
- Declining productivity at work or home
Burnout can erode your sense of accomplishment, which makes it harder to stay engaged, motivated, and dedicated to your responsibilities.
Physical Symptoms Without a Clear Cause
While chronic stress can begin by impacting your mental health, the physical signs of burnout can eventually emerge and take a toll on your overall well-being.
These physical symptoms include:
- Frequent headaches
- Muscle tension
- Sleep disruptions
- Digestive issues
- Frequent illnesses
When chronic stress puts excess strain on your body, it can pull your body out of alignment. Over time, these issues can develop into more serious or impactful conditions.
Loss of Interest
One of the most difficult aspects of burnout is the feeling of emptiness that can develop over time. As your emotional capacity depletes, connecting with others and the things you used to enjoy can begin to feel out of reach.
You may feel:
- Disengaged or unmotivated
- Hopeless or stuck
- Disconnected from your sense of purpose
- Emotionally withdrawn
Burnout can make it hard to care about things that once felt important. If this happens to you, it can be a sign that your mental and emotional resources require attention.
The good news? It is possible to recover from burnout with the right support and resources.
How To Recover from Burnout
Recovering from burnout takes more than a simple day off or some self-care. It requires both immediate support and long-term changes.
To start, prioritize sleep and reduce nonessential demands where possible as soon as you notice signs of burnout. Keep your schedule open outside of essentials like work or school.
Take breaks when you start to feel overwhelmed and try to reconnect with one or two supportive people in your life. Even small shifts like this can help restore your mental and emotional energy.
Long-term strategies for burnout recovery require more structure. Start by setting clear work-life boundaries and communicate these changes to your friends, family, and coworkers. If the main reason for your burnout stems from your work responsibilities, it may also be time to reevaluate your workload or environment.
Finally, prioritize building stress management skills by finding out what helps you relax and feel more in control.
Some common ways to recharge include:
- Dedicated rest days
- A consistent exercise routine
- Structured group activities like social clubs (book clubs, cycling clubs, etc.)
- Turning off screens at a consistent time every day
When to Seek Professional Support for Signs of Burnout
If you are struggling to manage your feelings of burnout, professional support can help you recover more effectively.
It may be time to seek additional support if:
- Symptoms persist for weeks or months
- Daily functioning feels difficult
- You feel emotionally numb or hopeless
- Physical symptoms are increasing
Thankfully, the team at Sagent Behavioral Health is here to ensure you don’t have to navigate these signs of burnout on your own. Our services are designed to support both your symptoms and the underlying causes of your burnout.
Treatment options may include:
- Therapy
- Medication management
- Stress and emotion regulation skill-building
- Sleep treatment like CBT-I
If chronic stress or burnout is affecting your health, relationships, or ability to function, support is here at Sagent. With personalized care plans tailored to you, you can restore balance, rebuild energy, and begin feeling like yourself again.
If burnout is impacting your life, it may be time to talk to someone. Make an appointment at Sagent Behavioral Health and together, we will find the solution that works for you.
Frequently Asked Questions for Signs of Burnout
What exercises are good for burnout?
Good exercises for burnout include engaging activities like yoga, walking, strength training, or swimming.
What happens if you ignore burnout?
Ignoring burnout will lead to ongoing strain, which can increase your risk of heart disease and high blood pressure. It can impact your professional and personal environment.
What jobs have the highest burnout rates?
Jobs with the highest burnout rates include careers in healthcare, education, and social or community services.
