Burnout symptoms that signal you might need a break
Many young adults today are wondering how to overcome burnout. Burnout is one of those tricky topics that can feel isolating and hard to talk about. Know that you’re in the right place to safely explore any curiosities you have about yourself and others navigating this very human experience.
We’re opening up the conversation for anyone who:
Is simply curious about what burnout is beyond a buzzword
Wants to feel more equipped to support someone with burnout
Is experiencing a shift in stress levels and wants to understand burnout symptoms better
Wants to become more aware of burnout to care for their system proactively
A loving note
Before we deep dive, know that burnout is a normal experience that can bring out emotions, from frustration to sadness to feeling completely overwhelmed. If you’re feeling more weight on your shoulders right now, we invite you to take a deep breath and know that you are seen.
This is your permission to pause, be present with yourself, and take what you need to care for your mind and body. Burnout isn’t a sign of weakness; with incredible strength and resilience comes a necessary point of recharge and restoration.
It can feel like defeat to take more time to tend to our needs when we feel it approaching, because stress can be so normalized that we don’t even realize it’s piling up. Sometimes, that leads to waiting too long to take a break or fearing that slowing down could impact work, relationships, and other commitments.
We completely understand. Showing up in a space to learn more about yourself is already an act of self care.
What is burnout?
Burnout is a state of emotional, physical, and mental exhaustion that often follows a significant or long-term period of stress across various areas of your life.
The official definition of burnout from the World Health Organization:
“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion, increased mental distance from one’s job, feelings of negativism or cynicism related to one's job, and reduced professional efficacy. Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”
For our parents who work in the home taking care of children or managing all the many facets of home life, know that the experience of burnout can and does certainly apply to you.
What does burnout feel like?
Burnout can cause people to feel:
Overwhelmed
Emotionally drained
Unable to meet the constant demands of life and work
Loss of interest or motivation
Unproductive
High blood pressure
Decreased energy levels
Resentful
Chronic stress
So many individuals who care deeply about showing up for their career, family, friends, and other modern life obligations can feel burnout symptoms. While it’s important to combat the stress of trying to do it all or putting others first, it’s also important to recognize that burnout doesn’t mean you did anything wrong. Rather, burnout can be a reflection of an environment with ever-increasing demands, but diminishing support.
Thus, asking for help and taking steps to restore your balance and well-being is not only okay, but is brave and a testament to your resiliency
Let’s talk about burnout at work
Job burnout is an increasingly common topic with more access to texts, emails, and calls outside of the traditional 9-5 hours.
SHRM’s Employee Mental Health in 2024 Research Series found that:
44% of employees reported feeling burnt out at work
45% of employees reported feeling “emotionally drained” from work
51% of employees reported feeling “used up” by the end of the workday.
If you can relate to these sentiments, you’re not alone. It’s really hard to feel like even when you want to give more, your tank is empty. We’re happy to see that as more research about the prevalence of burnout in the workplace becomes available, employees have more resources to help them navigate it. In 2024, 94% of employers in one study acknowledged how important mental health benefits are to employees, which is a nearly triple increase from just one year ago.
-> Learn more about managing working relationships and conflict at work.
What does burnout feel like?
Burnout can cause people to feel:
Overwhelmed
Emotionally drained
Unable to meet the constant demands of life and work
Loss of interest or motivation
Unproductive
Resentful
So many individuals who care deeply about showing up for their career, family, friends, and other modern life obligations can feel burnout symptoms. While it’s important to combat the stress of trying to do it all or putting others first, it’s also important to recognize that burnout doesn’t mean you did anything wrong. Rather, burnout can be a reflection of an environment with ever-increasing demands, but diminishing support.
Thus, asking for help and taking steps to restore your balance and well-being is not only okay, but is brave and a testament to your resiliency
Let’s talk about burnout at work
Burnout in the workplace is an increasingly common topic with more access to texts, emails, and calls outside of the traditional 9-5 hours.
SHRM’s Employee Mental Health in 2024 Research Series found that:
44% of employees reported feeling burnt out at work
45% of employees reported feeling “emotionally drained” from work
51% of employees reported feeling “used up” by the end of the workday.
If you can relate to these sentiments, you’re not alone. It’s really hard to feel like even when you want to give more, your tank is empty. We’re happy to see that as more research about the prevalence of burnout in the workplace becomes available, employees have more resources to help them navigate it. In 2024, 94% of employers in one study acknowledged how important mental health benefits are to employees, which is a nearly triple increase from just one year ago.
-> Learn more about managing working relationships and conflict at work.
Types of burnout
Burnout has a unique look and feel for each individual experiencing it. When we think about the types of burnout, the following categories should be considered a general overview of what’s commonly seen.
Emotional exhaustion can feel like a drain or depletion, overwhelm, or fatigue, and just one additional demand could cause someone to crumble. This type of burnout usually comes with a forced pause at a certain point to bring what the body and mind need into focus.
Detachment can feel like separation from work, friends, and family with a negative perspective and a cynical point of view about obligations. This type of burnout can cause someone to seem impersonal, disinterested, or lacking in emotion.
Reduced personal accomplishment can feel like, despite how much work is being put in, there's a lack of achievement or productivity. This type of burnout causes self-doubt and more awareness of what someone can't do while in a state of fatigue that just won't go away.
Parental burnout may happen when the stress of taking care of everyone else at home and in family compounds with other stressors in life. It can feel just as difficult to navigate as the burnout someone might experience at work.
Each burnout type can happen individually, but connecting with feelings that blend multiple or all of them is common. As you look within and get to know your unique experience, remember that no one fits in a specific box of burnout. The more you can keep a curious lens on what it means for you, the more information you can gain about what relief or prevention may look like.
Causes of burnout
So, what causes burnout? Why do some people experience it? Others seem like they can totally get into the hustle without a hitch. How can we prevent it from affecting so many people if it's so common?
These are all great questions. This curious approach is the first step to starting important conversations. Burnout strikes without warning, catching busy professionals off guard. Yet, it usually builds up over time. Many small factors at work, home, relationships, and the world can create pressure. It grows until the body screams for a non-negotiable break (enter burnout).
We can be honest with ourselves about anything that's adding stress or not aligned with our values. Then, we can make a self-care plan. Some activities that cause burnout are obvious (e.g., answering emails at midnight). But often, there are parts of life or activities that you never realized add to the cumulative stress that creates burnout. Let’s explore some common causes of burnout below. 1. Workload
An overflowing task list is hard for anyone to manage. It may be temporary to meet a deadline, prepare for a timeout, or complete a timely project. Still, when you feel the load grow, it can make everything else feel much heavier.
1. Workload
An overflowing task list is hard for anyone to manage. It may be temporary to meet a deadline, prepare for a vacation, adjust to a new job, or complete a timely project. Still, when you feel the load grow, it can make everything else feel much heavier.
2. Lack of time
Working long hours, a relentless schedule and many commitments can heighten stress. They can also leave you grasping for free time. We need time to recharge, and when that's feeling out of reach, we can only power through for so long.
3. Lack of control
You don't need to be over-controlling to feel overwhelmed by uncertainty or life factors you can't do anything about. Feeling helpless or powerless increases feelings of frustration and stress for many people.
4. Lack of assurance
A lack of acknowledgment or appreciation for hard work can sometimes feel even worse than the strain of the work itself. It’s normal to want others to see your efforts and express gratitude.
5. Unclear expectations
Clarity feels grounding. So, ambiguity about a project, role, or expectations causes unsettled emotions. Anxiety can increase, and confidence can take a hit.
6. Poor work-life balance
Work demands can threaten personal time, alone time, or home obligations. This can cause resentment. It's important to find balance, yet so many careers can ask more of people and leave them feeling drained in other areas of life.
7. Isolation
Prolonged time alone or keeping stress inside without anyone to talk to heightens the impact. A moment to release or spend time with others to shift out of work or stress mode can be incredibly stress-relieving and normalizing. When we can’t find that, we may feel the weight of burnout even more.
9. Perfectionism
High achievers want to do well, but sometimes, the high standards we set for ourselves can cause too much pressure to be perfect. It may also lead to critiquing yourself or feeling like you're never doing enough. This feeling can lead to burnout in all areas of life.
A moment to tune in
Reading about the causes of burnout may bring new realizations about your lifestyle and how it impacts your mood, emotions, energy, and stress levels. We encourage you to take a moment and see if you resonate with any of these aspects of modern-day life. You are the expert in your life, and you may see some that don’t resonate with this season of your life. Similarly, you may see an area that points to an opportunity to create more balance.
Either way, this moment of reflection can be met with grace for all you're doing. It’s unlikely that you will meet someone who has never encountered burnout or at least has gotten close to it. Instead of questioning or feeling like you need to change, there's an opportunity to stay open. Below, we'll talk about identifying burnout within you and intentional activities that add recharge time to counteract any drains.
-> Learn more about supporting yourself with a mind body grounding session.
Signs of burnout
Understanding the effects of burnout and how it may impact everyday tasks will guide you to self care approaches that can intercept the risk of burnout. Many aspects of your life from your physical health to your social life and home demands can influence these symptoms. When burnout approaches, an individual may feel some or all of the following warning signs that a slow down is needed:
Mental burnout symptoms
Exhaustion: Emotional drain even with enough sleep
Decline in productivity: Overwhelm and difficulty around tasks that once felt manageable
Mental indifference: Lack of motivation, emotional response, joy, or sadness
Isolation: Wanting to be alone more, feeling resentful of plans with others
Change in personality traits: People around you noticing you’re acting unusual
Physical burnout symptoms
Headaches: Migraines, minor headaches, and tension within the forehead and temples
Stomach issues: Digestive challenges, bloating, lack of or increased appetite
Sugar and caffeine cravings: An increased need to "get through the day" with coffee, energy drinks, and sugary drinks or snacks
Sleep issues: Trouble sleeping, insomnia, and restless nights
Low energy: Physical exhaustion
Emotional signs of burnout
Emotional drain: Inability to express full emotions
IIrritability: Frustration at work and personal life, annoyance with small things
Detachment: Pulling away from anything, good or bad
Lack of motivation: Zero desire to do anything more than baseline
Pessimism: An outlook that focuses on the negative or challenging
Health risks associated with burnout
Burnout can lead to severe health risks, impacting both mental and physical well-being. Prolonged burnout may increase the risk of high blood pressure, heart disease, and other serious conditions. The negative effects of burnout live within our bodies and can worsen in time if not addressed.
Chronic stress from burnout can weaken the immune system, making individuals more susceptible to illnesses. In extreme cases, burnout can escalate to mental health conditions like depression or anxiety disorders, posing a danger to overall health. Recognizing and addressing burnout symptoms promptly is crucial to prevent these health risks from escalating.
The Difference Between Burnout and Depression
Burnout and depression share similarities but are distinct. While burnout stems from work-related stress, depression is a broader mental health condition. Burnout is usually linked to job dissatisfaction and exhaustion, affecting daily functioning but typically improves with lifestyle changes.
Depression, on the other hand, is a more prolonged feeling of negative emotions, irritability, anger, or shutting down which looks different for everyone. You may also notice that depression symptoms progress through a gradual process, whereas burnout typically is related to a key event or period of time when stress is too high to manage.
Understanding these differences can help you support yourself, and become clear about how you can proactively support your mental and emotional health with burnout prevention tips.
5 burnout prevention tips
While immediate relief of burnout is more challenging to find, you can absolutely take preventative approaches that support you before you ever have symptoms or when they’re more subtle. There are various ways to prevent burnout and introduce stress relief, but these will help you bring supportive measures into daily life.
Give yourself grace and compassion
Remember to acknowledge everything you're doing and permit yourself to rest. When demands for your time and energy are high, it's easy to continue on autopilot or push through early symptoms of burnout. At the same time, these are the moments it's so important to incorporate time to recharge and proactively slow the pace of life, even if you’re feeling guilt or worry about what others might think.
Intentional rest in a busy period could look like this:
5-minute breaks in between meetings
Mindfulness activities and a focus on breathwork
Putting your phone on do not disturb during car rides to be present
Scheduling connection time with friends or family
Building a reflection and pause into a daily shower routine
Releasing into a journal to dump any thoughts that need space
Know your limits
As life gets busier or more stressful, it's important to recognize when your limits are being reached. This requires connecting to yourself and your needs, a skill you can strengthen over time.
Maybe you ask yourself:
Is there a boundary I set that’s not being honored?
What am I willing to tolerate to ensure this boundary is honored (e.g., uncomfortable conversations, my fears that others may be upset with me)?
Is there a value of mine that’s feeling misaligned?
At what point do I put my foot down?
What are the signs within me that I need to pause?
Create a plan for managing burnout in the workplace
When we look at work burnout specifically, or the role work plays in your overall mental well-being, it's important to create a plan of action.
Here are some elements of work to think about:
The relationship you have with your manager or boss
The process to reduce your workload or take time to slow down
Flexibility to work from home or in the office
Co-workers who feel safe and regulated and those who do not
Tasks that feel particularly stressful and lead to burnout symptoms
Work-life balance
Mental health benefits offered in your workplace or through your insurance
-> Gain support with boundary setting through the loving support of a coach.
Attune to your basic needs
Any time we can’t meet our foundational health needs like sleep, nutrition, and movement, burnout can quickly follow. Feeling good about proactive self-care and wellness habits makes your body and mind more resilient against any incoming stressors and prepared to handle more.
We’re not saying you should be running daily or cutting out foods you enjoy here. It’s all about creating a balance and giving your body what it’s asking to operate daily in a way you feel good about.
Attuning to your basic needs may look like:
Maintaining a healthy diet
Practicing mindfulness techniques
Building a circle of social support
Deep breathing
Taking sick days even without health problems (self care days)
Paying attention to your emotional reserves
Building pause into a daily routine
Talk to others
Stress that builds up inside without anyone to confide in or release can feel heavier. Preventing burnout is about finding safe people and outlets to release proactively.
Stressful moments around you may feel out of control, but the more you can share them and how you feel with others, the less you have to carry alone. Don’t hesitate to reach out to friends or family members when things are piling up, even if they don’t have a solution to the problem.
Even a quick chat with people who understand you can feel like the connection that our nervous systems love.
How to recover from burnout
If you’re in the thick of burnout, there are still many ways you can support yourself. Even though the last thing you may want to do is slow down (or maybe work and family obligations won’t allow you to), rest and rejuvenation are key.
Some important steps you can take depending on what’s accessible include:
Taking time off from work for a long enough period to regain connection with your body and mind, and feel grounded
Practicing nervous system regulation with as little distraction as possible, even if it means canceling plans and rescheduling commitments
Establishing strong boundaries with those around you
Managing your health with professionals and doctors to protect yourself against health risks associated with burnout
Exploring what behavioral changes you can implement to make sure this doesn’t repeat itself
Give yourself all the compassion, and never judge yourself for burnout, speaking kindly to yourself when you are in the healing phase
How to help someone with burnout
Connection is an amazing way to support those navigating burnout. When you notice a coworker, friend, or family member exhibiting symptoms of burnout, the best thing you can offer is understanding and unwavering support.
Start by acknowledging their feelings and validating their experiences without judgment. Listen actively and with empathy, asking what it feels like to be in this experience and remembering that you don't need to have the solution. Create a safe space for them to express their emotions and frustrations.
If they're open to it, you can encourage them to take breaks and prioritize self-care with some suggestions that feel easy to start with even if things are busy. Remind them they're not alone, whether it's with you or with the support of a professional coach or therapist.
Sometimes, knowing someone is there and truly cares can make a big difference. Your compassion and support can provide a beacon of hope and a path to recovery, changing someone's life.
Modern Therapy is always here to help
We love working with high-functioning professionals navigating this thing we call life… and burnout is a HUGE part of that. Our passionately committed, savvy, highly trained, down-to-earth Houston therapists, counselors, and coaches are here to help you feel seen and connected to what you’re really needing most.
We offer a unique space tailored to the motivated person with a sometimes chaotic schedule to gain insight into life experiences and deepen their full capacity. We can’t wait to meet you!
Meet our therapists specializing in work stress
