Burnout: Symptoms & Steps to Recovery
You feel like you're drowning in responsibilities, unable to keep up, and powerless to change your situation. A sense of helplessness creeps in, making it seem like no matter what you do, it won’t make a difference. This overwhelming feeling can contribute to anxiety and depression.
As we push ourselves to meet these demands, it’s easy to overlook the signs that we may be pushing too hard. Burnout is not just about feeling tired or stressed — it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress.
Left unchecked, burnout can severely affect your health, relationships, and overall quality of life. If you’re feeling overwhelmed and wondering whether you're facing burnout, here are three key signs to watch out for, followed by actionable steps on how to recover.
Symptoms of Burnout include:
Constant Fatigue and Lack of Energy: You feel exhausted, even after a full night's sleep. Tasks that used to energize you now drain your energy entirely. Getting out of bed in the morning can feel like a monumental effort, and by midday, you're already craving rest. This constant fatigue isn’t just physical — it’s mental and emotional, leaving you feeling completely drained. In a normal situation, your body can recover from stress once the triggering situation is resolved. But when stress is prolonged or unrelenting, your body remains in a constant state of alert, which leads to exhaustion.
Decreased Productivity and Performance: You used to handle your tasks efficiently, but now, even simple assignments seem overwhelming. You may notice that you’re procrastinating more, feeling unmotivated, and your ability to focus has diminished. Deadlines loom, and instead of feeling inspired to complete work, you feel stuck. Burnout disrupts your cognitive functions, including memory, concentration, and decision making. Prolonged stress affects the brain's ability to function optimally, which leads to a dip in performance.
Feeling Overwhelmed and Helpless: Burnout often occurs when you’re in a highstress environment with little to no control over the outcomes. When demands exceed your resources, it’s easy to feel overwhelmed and stuck in a cycle where there’s no apparent way out.Break down your responsibilities and identify what is causing the most stress. Can you delegate tasks or eliminate nonessential activities? Create an action plan to address your stressors. Sometimes, talking to a therapist or counselor can provide the tools you need to manage feelings of overwhelm.
Physical Symptoms (Headaches, Stomach Issues, or Frequent Illness): Burnout can manifest in your body as physical ailments. You might experience frequent headaches, digestive issues, muscle tension, or find yourself getting sick more often. These symptoms are your body's way of signaling that it’s under prolonged stress and can no longer cope. When you're burned out, your body is in a constant state of "fight or flight." This state elevates stress hormones like cortisol, which suppresses the immune system and strains the body's other systems.
How to Prevent Burnout in the Future
Once you've identified and addressed burnout, it’s important to take steps to prevent it from happening again. Here are some strategies to help protect yourself from burnout in the future:
Set Clear Boundaries: Whether it’s work or personal life, establish clear boundaries. Learn to say no to tasks that stretch your limits too thin.
Schedule "Me Time": Make selfcare a nonnegotiable part of your routine. This can include activities that help you relax, such as reading, meditation, hobbies, or time spent with loved ones.
Regularly Assess Your WorkLife Balance: Periodically check in with yourself to ensure you're not overloading any area of your life. Adjust your commitments as necessary to maintain balance.
Cultivate Mindfulness: Practicing mindfulness through techniques like meditation or journaling can help you stay grounded, present, and less likely to be overwhelmed by stress.
Seek Social Support: Stay connected with friends, family, or coworkers who can provide emotional support. Social connections are a powerful buffer against stress.
Final Thought
Burnout can feel overwhelming, but recognizing the signs early and taking steps to recover can make a huge difference. Remember, your wellbeing comes first. By managing your stress, setting boundaries, and practicing self-care, you can regain control and prevent burnout from taking over your life. If you're struggling to recover on your own, don’t hesitate to seek professional help — it’s a sign of strength, not weakness.
