For Individuals

Dealing with Burnout: Signs to Watch For and What to Do About It

May 14, 2025

Dealing with Burnout: Signs to Watch For and What to Do About It

You used to love your job—or at least like it. Now, even the smallest task feels overwhelming, your motivation is at an all-time low, and weekends never feel long enough to recover.

You might not just be tired. You could be burnt out.

Burnout isn’t about being “weak” or “not coping.” It’s a very real response to prolonged stress—and in today’s always-on, high-pressure work culture, it’s more common than we like to admit. The good news is, burnout can be managed and even prevented, if you know what to look out for.

What Is Burnout, Really?

Burnout is a state of emotional, physical, and mental exhaustion caused by long-term exposure to stress. It’s often work-related, but it can also be triggered by life pressures, a lack of boundaries, or emotional overload.

The World Health Organization defines burnout as an “occupational phenomenon,” and it’s characterised by:

Exhaustion
Increased mental distance from your job
Reduced professional efficacy

Signs You Might Be Burnt Out

Burnout doesn’t happen overnight. It creeps in gradually. Here are some common warning signs:

1. Chronic Fatigue
You feel drained—mentally and physically—no matter how much you sleep or rest.

2. Detachment or Cynicism
You start feeling numb about work. You’ve lost the passion or drive you once had. You may feel more irritable, negative, or withdrawn.

3. Reduced Performance Even basic tasks feel harder. You struggle to focus, miss deadlines, or feel like you’re constantly behind.

4. Physical Symptoms
Headaches, digestive issues, muscle tension, frequent illness—your body may be telling you something your brain is ignoring.

5. Disrupted Sleep
Either you can’t sleep, or you sleep too much and still feel unrefreshed.

What to Do About It

If you’re noticing these signs, the first step is simple but powerful: Acknowledge them. Burnout isn’t a failure. It’s feedback.

Here’s how you can start managing (and recovering from) burnout:

1. Take a Step Back
Burnout often comes from chronic overextension. Where can you pull back—even slightly? Can you delegate, decline, or defer tasks?

You may not be able to disappear on a 2-week holiday, but even small adjustments to your workload or schedule can help.

2. Set Boundaries—And Stick to Them
It’s okay to log off at 5pm. It’s okay to say no. Boundaries aren’t selfish—they’re survival tools. Decide what’s non-negotiable for your wellbeing and protect it.

3. Prioritise Recovery (Not Just Rest)
Burnout recovery isn’t just sleep—it’s active restoration. This includes:

Getting outside
Moving your body
Laughing
Reconnecting with hobbies or people who lift you up

Ask yourself: What makes me feel like me again?

4. Talk to Someone
You don’t have to figure this out alone. Speak to a friend, a manager you trust, or a mental health professional. Sometimes even saying “I think I might be burnt out” is enough to open up support.

5. Reflect on the Bigger Picture
Is your burnout circumstantial—or a sign that something deeper needs to change? Is it the workload… or the workplace?

This might be the moment to reconsider whether your role, environment, or expectations are still aligned with your values.

Final Thoughts

Burnout doesn’t mean you’re not strong. It means you’ve been strong for too long without enough support. Recognising the signs is an act of courage—and taking steps to reset is a long-term investment in your career, your health, and your happiness.

You deserve to feel like yourself again.