Burnout is debilitating and scary. Wondering if you are heading for burnout is also debilitating and scary. It is really important to understand the signs and make step changes to your lifestyle.

What is burnout?

Burnout is a state of emotional, mental, and physical exhaustion, caused by prolonged or excessive stress. It is often associated with “workplace” challenges, but we all know that stresses in our lives come from many different challenges, it’s the intensity, and the length of time these challenges are affecting us that is important to be aware of.

Feeling overwhelmed, emotionally drained, and unable to meet constant demands lowers our ability to manage and juggle everything in our lives.  The constant stress reduces our motivation, energy and overall effectiveness, which we may not necessarily be noticing, because life is non-stop.  It really can creep up on you, as it did me.

Left unaddressed, burnout can lead to further challenges such as depression, anxiety, or even a complete mental and physical breakdown.  Burnout doesn’t mean you’re failing—it’s a sign that something needs to change. And with the right support, change is possible.

How can I recognise burnout then?

Burnout is a gradual process over time, and can often be overlooked as stress, depression or anxiety.  Symptoms to look for in yourself, and others, include:

Emotional exhaustion

Feeling drained, overwhelmed, and unable to cope. 

Self doubt, feeling worthless or like a failure.

Being more cynical and having a negative outlook.

Lacking a sense of achievement or satisfaction.

Feelings of dread, worry and anxiety, persistently.

Irritability and mood swings. 

Withdrawal from social interactions and loss of enjoyment in activities

Mental exhaustion

Becoming cynical, detached, or indifferent towards work or personal relationships. 

Increased misunderstandings and frustration with loved ones.

Feeling stuck, helpless or undervalued.

No longer finding pleasure in things that used to.  A loss of your sense of self.

Being able to cope with less than used to be able to.

Becoming more reliant on food, drugs, or alcohol to cope.

Being late for work or taking more sick days.

Physical exhaustion

Constant exhaustion, even after sleep. 

Reduced productivity and difficulty concentrating.

Feeling sick or loss of appetite.

Issues breathing.

Muscle or joint pain.

What causes burnout?

Burnout is our body’s way of telling us that something needs to change. It may stem from:

• An excessive workload with unrealistic expectations
• Unhealthy relationships at work or home that cause additional stress
• Feeling trapped in a situation with no clear solution
• Neglecting self-care and feeling undervalued – parents and carers for example

Many people experiencing burnout feel isolated, as if they are failing while others seem to be managing just fine. This misunderstanding can prevent individuals from seeking the support they need.

My own experience with burnout

I recognise now that I was on the brink of burnout when I first went to see a counsellor.  Work was very difficult at the time, a big project with huge responsibilities.  Added to this, we were having an extension built at home, so I was juggling to huge responsibilities.

At the time, whilst I had experienced physical symptoms (including collapsing, feeling “out of my body” and just not myself) I didn’t realise, or acknowledge what this might be.  I tried to push through.  I didn’t give myself the time and space to notice just how overwhelmed I had become. I was exhausted, mentally drained, and trapped in a cycle of overwork and stress. Looking back, I am sure that counselling was the difference between needing to take three weeks off work (and even then, I returned too soon because I thought I was indispensable) and needing to take six months off due to complete burnout.

Having a safe space to talk and start to lift the burden was transformative – this might sound like a cliche, but it started to change the way I thought about myself and others. The exhaustion of constantly pushing myself, the overworked and busy mind—it all felt relentless. But in counselling, I learned to slow down, set boundaries, and understand that self-care wasn’t a luxury; it was a necessity.  I also learnt so much about the impact our childhood can have on us, and how as adults we can take responsibility and change our behaviours, our responses to life events, day to day.  This realisation changed the course of my life, ultimately leading me to retrain as a counsellor so that I could support others who feel the same way I once did.

How to overcome burnout

Recovering from burnout requires conscious effort to prioritise wellbeing. Some key strategies include:

• Taking Breaks: Short, regular breaks throughout the day prevent overwhelm.
• Saying No:  Learning to say no, and not automatically yes to every ask of you.
• Staying Active: Physical movement, even a short walk, can boost mood and reduce stress.
• Prioritising Sleep: Quality sleep is essential for recovery.
• Practicing Relaxation Techniques: Mindfulness, meditation, and deep breathing can help regulate stress.
• Journalling: Writing thoughts down can offer clarity and relief.
• Spending Time in Nature: Fresh air and green spaces have proven mental health benefits.
• Connecting with Others: Social support is vital.  Talking to friends, family, or a professional can make a huge difference.

Seeking professional support

Sometimes, self-help strategies aren’t enough. Speaking with a counsellor can provide the guidance needed to navigate burnout effectively. A therapist can help identify root causes, explore thoughts and emotions, and develop coping strategies tailored to your needs.

If left unaddressed, burnout can lead to a complete breakdown. It slowly chips away at your emotional and physical reserves until there’s nothing left to give. For many, reaching this crisis point is what finally prompts them to seek support.

I know from personal experience how difficult it can be to acknowledge burnout. But I also know the difference that speaking to someone can make. You don’t have to wait until you reach breaking point—help is available now.

If you need support

If you’re struggling with burnout, stress, or anxiety, speaking to a trained professional can be life-changing. You don’t have to do this alone. Take the first step towards regaining control by reaching out for support today.