Burnout 101: How to Recognize It and What to Do About It
Welcome to Burnout 101. In this class, we’ll explore a common experience that affects us all and offer practical tools to help you move beyond it.
A question I often hear in my therapy practice is, “What’s wrong with me? I have no motivation, I’m tired, lazy, and can’t enjoy the things I used to.” After some assessment, it typically becomes clear that this person has been running on the hamster wheel of life, unable to get off and feeling hopeless. Many people miss or misinterpret the signs of burnout, attributing them to depression or personal failings. In reality, burnout can affect all aspects of life. Here are some signs to look out for:
Emotional Symptoms
Feeling emotionally drained and exhausted, as if you’ve given all you have.
A decrease in motivation or enthusiasm—things that used to bring joy now feel like a chore.
Increased cynicism or detachment, feeling disconnected from people and things that once mattered.
Mood swings, irritability, or a short fuse that surprises you.
Overwhelm and helplessness—feeling stuck in a never-ending cycle.
Physical Symptoms
Persistent fatigue, no matter how much rest you get.
Sleep disturbances—tossing and turning, or waking up feeling unrested.
Constant headaches or muscle aches that just won’t go away.
Digestive issues—nausea, indigestion, or simply feeling “off.”
A weakened immune system, making you more susceptible to illness.
Cognitive Symptoms
Difficulty concentrating or staying focused—your mind keeps wandering.
Forgetfulness or memory lapses, feeling like you’re not quite yourself.
Procrastination or indecision that makes it hard to move forward.
Reduced problem-solving ability—small issues feel like big obstacles.
A nagging feeling of failure or self-doubt, questioning if you’re doing enough.
Behavioral Symptoms
Turning to substances like alcohol or caffeine to cope.
Withdrawing from social events or activities you once enjoyed.
Neglecting self-care—forgetting to do the things that nourish you.
Decreased productivity at work, home, or both.
Increased irritability or angry outbursts that feel out of character.
Identifying the Source of Burnout
Now that we’ve identified burnout, let’s look at how we can address it. Burnout doesn’t just stem from being overworked. Many people work long, strenuous hours and avoid burnout. So, what makes the difference? It's not the work itself, but how we feel within our environment and about the future. When our lives are consumed by stress, toxicity, hopelessness, or helplessness, we’re unable to care for ourselves in ways that promote long-term well-being.
To address burnout, it’s important to pinpoint the cause. Here are some questions to help identify your sources:
Do you feel constantly overwhelmed by your workload?
Do you have enough autonomy in your role, or do you feel micromanaged?
Do you feel your contributions are underappreciated by your manager?
Are there conflicts within your team or with colleagues?
Have recent changes at work significantly increased your stress levels?
How often do you feel like you can’t fully disconnect from work outside of work hours?
Are you neglecting personal hobbies or relationships due to work demands?
Do you struggle to maintain a healthy sleep schedule due to work stress?
Do you feel supported by your manager and colleagues?
Do you feel comfortable asking for help when needed?
Are there personal factors outside of work contributing to your burnout?
Note: “Work” doesn’t only refer to your job. It can include caregiving, personal relationships, or any other aspect of life that feels like work. Don’t limit your answers to just professional concerns.How to Remedy Burnout
Once we’ve identified the source of stress, we can begin to address it.
Step 1: Focus on You
What do you need? How are you caring for the most important person in your world—you? The answer is likely: not very well. Start with your non-negotiables—the daily activities that help you feel good, better, or just cared for. This could be showering, making a cup of coffee, taking your medications, hydrating, and making sure you eat enough. No one will take care of you like you can, so make yourself a priority.
Step 2: Incorporate Stress-Relieving Activities
Find simple ways to destress. Practice breathing at red lights, add a morning stretch while your coffee brews, or turn off electronics 30 minutes before bed to journal or read. These small changes can create significant relief without feeling overwhelming.
Step 3: Set Boundaries
While you can’t always leave a stressful job, you can make healthy choices within it. Identify who you feel safe with at work and who creates toxic environments. Prepare yourself to engage with them in ways that protect your energy—such as having a conversation with a trusted boss, using emails instead of phone calls, or setting strict boundaries for when you’re “in” and “out” of work. Remember, boundaries also apply to how you talk to yourself in stressful situations. Focusing on negativity got you to burnout, so let’s focus on what you can control, practice gratitude, and look for the good where you can.
Step 4: Find Joy
Finding things in life that make you excited to get out of bed is key to banishing burnout. The only way to get off that hamster wheel is to be drawn off of it. Schedule dates with your partner, friends, or family; plan that much-needed vacation; or sign up for a weekly adult volleyball league. Having something to look forward to—something that sparks joy—will lead you out of the darkness and into the light. These moments of excitement are your motivation to break free from the cycle of burnout.
As you begin to reconnect with the joy in life, remember that burnout isn’t a destination—it’s a sign that something needs to change. By nurturing your well-being, setting boundaries, and prioritizing activities that bring you joy, you’re actively taking steps to restore balance and protect your mental health. Embrace the small, consistent actions that will lead you toward a healthier, more fulfilling life. Your journey out of burnout may take time, but each step forward is a victory.
If you're still feeling unsure about burnout, have lingering questions, or think this describes your current experience, don’t hesitate to reach out. Together, we can tackle burnout in therapy and start your journey toward healing.
Contact me today for a free consultation!
