We all have those days when we are exhausted, overwhelmed, and just running on empty. But when that feeling sticks around for days, or even months, and starts affecting every corner of your life, you might be dealing with something deeper— burnout.
Let’s take a closer look at what burnout really is, what are its common symptoms and causes, how it is different from stress, and most importantly how you can recover from it.
What Is Burnout?
Burnout is more than just feeling tired. It’s a state of mental, physical, and emotional exhaustion caused by prolonged stress— often related to work, but not always.
The World Health Organisation (WHO) actually classifies burnout as an “occupational phenomenon”. It’s not about being weak or lazy, it’s about chronic stress and not having enough support or time to manage it.
Signs and Symptoms of Burnout:
Burnout doesn’t happen overnight, it develops gradually and its symptoms can sneak up on you.
Here are some common signs and symptoms of burnout:
- Physical exhaustion and fatigue
- Stomach problems
- Sleep disturbances
- Frequent headaches
- Muscle or joint pain
- Feeling helpless, trapped, or defeated
- Irritability
- Anger
- Isolation and social withdrawal
- Difficulty concentrating or brain fog
- Negative thoughts about future
- Feeling detached and alone in the world
- Feeling overwhelmed
- Lack of motivation
- Poor performance at work
- Inability to experience joy, both personally and professionally
What Causes Burnout?
There is no single cause, but normally burnout comes from a mix of stressors piling up without enough time or space to recover.
Some of the most common causes include:
- Work overload: Unrealistic deadlines, too many tasks, or constantly being expected to go “above and beyond”.
- Lack of control: Feeling like you have no control or say in your workload, schedules, or decisions.
- Poor work-life balance: If your job consumes your evenings and weekends, you don’t get enough time to recharge.
- Lack of communication or support: Whether it’s your boss, colleagues, family, or friends— a lack of support or meaningful relationships make burnouts more likely.
- Unclear expectations: Not knowing what’s expected of you or constantly shifting your goals can be exhausting.
- Perfectionism or high self pressure: Holding yourself to impossible standards is a fast track to burnout.
Burnout Isn’t Just a Work Problem:
While burnout is often talked about in a professional context, it can happen in other areas of life as well. Caregivers, for example, often experience it due to the emotional and physical toll of looking after someone. Students can burn out due to academic pressures. Even parenting, especially without support, can lead to burnout.
Burnout vs Stress:
While burnout is often linked to stress, the two aren’t exactly the same. Stress is usually temporary— it might drain your energy, disturb your sleep, and make you feel overwhelmed, but you can typically push through and stay engaged with what’s stressing you out. Burnout on the other hand runs deeper. It makes you feel emotionally and mentally numb and so unmotivated that even basic tasks feel impossible.
How to Recover From Burnout?
Burnout doesn’t go away on its own. Ignoring it can make things even worse. But with the right approach, you can begin to heal and feel like yourself again. Here’s how you can start:
1. Recognise and Accept It:
The first step is acknowledging you’re burned out. It’s okay to accept that you’re struggling— it’s not a sign of weakness. It’s a signal that your body and mind needs care.
2. Set Healthy Boundaries:
Learn to say “no” to things that drain you. Limit overtime. Reclaim your time, even if it’s in small ways at first.
3. Prioritise Rest and Recovery:
Burnout recovery requires rest— not just sleep, but deep restorative time for your mind and body. That might mean reading, walking, naping, or simply doing nothing without guilt.
4. Reconnect to Joy:
When everything feels heavy, finding little moments of joy can make a big difference. Take time to do things you love, whether it be enjoying a hobby, meeting and talking to your loved ones, or exploring something new— anything that makes you feel good again.
5. Talk to Someone:
Don’t carry the weight alone. Talk to a friend, family member, or a therapist. Sometimes just being heard can be a relief. Professional guidance can also help you navigate your next steps.
6. Reassess Your Environment:
Sometimes the source of burnout isn’t fixable without bigger changes. That might mean changing roles or adjusting your workload. If your environment isn’t sustainable, no amount of self-care will be enough.
Learn here about how to manage stress at the workplace.
How to Prevent Burnout:
Once you’re on the road to recovery, think about what you can do to protect your energies moving forward.
Here are a few tips that may help prevent burnout in the future:
- Take breaks in your day, even if they’re short.
- Practice saying “no” without apologising.
- Create space in your life that’s just for you.
- Surround yourself with people who understand and support you.
- Take some time out to do something you enjoy, to break that monotonous routine.
- Practice relaxation techniques like deep breathing, meditation, and yoga. These can help reduce your stress.
- Don’t ignore early warning signs, listen to them next time.
Final Thoughts:
Burnout doesn’t mean you’re broken. It means you have been strong for too long without enough support. The good news? Recovery is possible. It might take some time, but with the right steps and support you can move from burnout to balance— and feel better again.
If you feel overwhelmed and unable to manage it alone, don’t hesitate to seek social and professional help.
Remember you’re not alone— help is always available!
