No one really tells you what burnout feels like until you’re well within it. You could be seen as tired, stressed and busy until one day the things that perhaps used to make you happy have the opposite effect and you realise that you don’t take time to see the people that matter most to you. I’ve recently experienced this, and it’s utterly heartbreaking when you have the realisation that you’re burnt out with no idea of how to get out of the rut.
How to Know If You’re Burnt Out
Burnout shows up differently for everyone, but these are the most common signs that your mind and body are constantly exhausted:
- Constant exhaustion – You wake up tired, no matter how much sleep you get. You feel like you haven’t slept all night and are compensating for this by drinking too much coffee.
- Loss of motivation – Many tasks that once felt easy now feel heavy and you then find yourself not finding the energy to complete these.
- Emotional numbness – You don’t feel joy, excitement, or even frustration, just nothing.
- Irritability and detachment – You find yourself snapping at loved ones, causing arguments or avoiding people altogether.
- Declining focus and performance – It’s hard to concentrate, make decisions, or care about deadlines.
- Physical symptoms – You might experience headaches, stomach issues, or tension. These are common signs your body is under chronic stress and is in fight or flight mode.
If several of these sound familiar, you might not just be “tired”, you might be burnt out.
Why Burnout Happens
We live in a culture that rewards being busy. We’re often told that hustle and hard work equal success, and if not, it can be a sign of weakness. However, what this results in, is a generation of people pushing past their limits just to keep up with peers. You can love your job, your family, your life and still burn out if you never give yourself space to rest.
How to Overcome Burnout
Burnout recovery isn’t about quick fixes. It’s about creating small, sustainable changes that bring you back to yourself.
1. Acknowledge It
The first step is admitting you’re burnt out, which is often the most difficult step to overcome, as it can sometimes be hard to recognise the signs.
2. Rest, and I mean truly rest
Take real breaks. Step away from constant stimulation and, most importantly, your phone. Sleep, walk, nap, or simply be. Your body needs recovery time as much as your mind.
3. Set Boundaries
It’s okay to say “no” more often. Protect your time and energy from things that drain you.
4. Reconnect With What Fills You
Revisit what genuinely brings you peace. Think hobbies, time outdoors, journaling, and laughter. The point I most want to get across is step away from screens – whether that be TV, your mobile or your laptop.
5. Ask for Support
Talk to a friend, mentor, or therapist. Burnout thrives in silence, but it loses power when you share it and a problem shared is a problem halved.
Moving Forward
Burnout doesn’t mean you’re weak, it means you’ve been strong for too long. It’s your body and mind asking for compassion and a time out, not criticism.
The good news is that burnout is reversible. With rest, boundaries, and balance, you can rebuild your energy and rediscover the parts of life that feel good again.