Understanding Burnout

Burnout isn’t just feeling a bit tired after a busy week or wanting to hide under a duvet after a stressful day. It’s a deep, all-consuming state of physical, mental, and emotional exhaustion that feels like your inner battery is at 0%—with no charger in sight.

Think of burnout as your body and mind waving a big red flag, screaming, “Something’s got to give!” But here’s the tricky bit: burnout often tiptoes into your life in a way that’s so sneaky you don’t even realize it’s there.

Why Burnout Often Goes Unnoticed

Burnout has a knack for wearing disguises. It doesn’t always show up as the stereotypical “I hate my job” meltdown. For many, it’s quieter, sneakier—like a tiredness you just can’t shake or a nagging sense of blah that you dismiss because, well, “everyone’s stressed these days.”

Society doesn’t help much, either. We’re conditioned to push through, prioritize everyone else, and wear busyness like a badge of honor. How often have you thought: “I can’t be burnt out. I’m just busy, right?” Spoiler: that’s burnout whispering in your ear.

Burnout Isn’t Just at Work

When people hear “burnout,” they picture someone staring blankly at their laptop with 1,000 unread emails. But burnout doesn’t clock out when you leave the office.

• At home: Maybe you’re a mum trying to juggle kids, meals, laundry, and remembering that you exist too.
• In relationships: You might be giving so much emotionally to a partner that you’re running on empty.
• As a caregiver: Supporting a loved one can be deeply meaningful but also completely draining.

Burnout can creep into any corner of life where the balance between giving and replenishing is way off-kilter.

Questions to Ask Yourself to Identify Burnout

• Do I feel constantly drained, no matter how much rest I get?
• Am I more irritable or emotionally sensitive than usual?
• Do small tasks feel overwhelming, like climbing Mount Everest?
• Do I feel disconnected from things I once loved or cared about?
• Is my body trying to get my attention with headaches, tension, or that heavy feeling in my chest?

If you’re nodding along to these, burnout might be on your radar.

Signs and Symptoms of Burnout in Work or Life

Physical Symptoms

• Chronic fatigue or lack of energy
• Frequent headaches or muscle tension
• Trouble sleeping (too much or too little)

Emotional Symptoms

• Feeling cynical, detached, or resentful
• Struggling to feel joy or excitement
• Emotional outbursts or crying for no apparent reason

Behavioral Symptoms

• Avoiding responsibilities (hello, procrastination)
• Overeating, under-eating, or leaning on alcohol and caffeine to cope
• Snapping at loved ones over the smallest things

Five Things to Do Immediately If You’re Suffering from Burnout

1. Educate Yourself: Understand What Got You Here

Burnout doesn’t just happen overnight—it’s often the result of patterns, beliefs, and habits that have been running in the background for years. Take time to reflect on what brought you to this point.

2. Nurture Yourself: Rebuild Your Inner Battery

Start a “Battery Check” journal where you list things that energize you versus things that drain you.

3. Learn the Skill of Saying No

Saying no isn’t something most of us were taught—it’s a skill you have to practice.

4. Reconnect with Your Body

Burnout disconnects you from your own needs, especially in your body. Simple practices like gentle stretching or dancing to your favorite song can help.

5. Build Your Support System

Reach out to friends, family, or a community that understands what you’re going through.