Seven Clear Signs You've Burned Out (And How to Take The Stress Down A Notch)

Posted on January 13, 2024 by Kayla M. Sweet, One of Thousands of Life Coaches on Noomii.

Burnout is an all-too-common phenomenon in the modern world. With more and more people working longer hours, taking on extra responsibilities, and dealing with increased stress levels, it’s no wonder that burnout is becoming a common topic of conversation. Most of us know intuitively what burnout feels like.

Burnout is a syndrome resulting from chronic workplace stress. A syndrome that many of us have experienced personally, including me. If I’m not working intentionally toward balance in my life, I’m usually not far from burning out. The demands of daily life and work continue to increase, and additional stressors of finances and family caregiving add to the stress we have to manage.

Before we dive into the signs of burnout and suggestions on managing your stress, it’s important to note that this game is rigged (Nagoski & Nagoski, 2020). Western culture glamorizes working to the point of exhaustion, and many workplaces reward overworking while subtly (or not so subtly) shaming healthy boundaries with work. It will feel like you are swimming against the current when you start taking back control of your time, life, and stress – because you are.

I firmly believe that individual leaders AND organizational systems as a whole HAVE to change to shift these dynamics. Employee health and well-being should be prioritized to the point that other organizational decisions are made with these things in mind. This is not only the right thing to do – to care for and prioritize the health of people spending most of their time committing to the organizational mission – it also makes people more effective in their work when they are well cared for, valued, and appreciated.

However, the entire hustle culture we live in isn’t going to dissolve overnight. And in the meantime, we need to increase our awareness of where we are on the stress spectrum and know how to take our health, well-being, and time back into our own hands. That’s what this blog post is about. It won’t be easy, but it will be worth it.

So, what are the signs that you’re actually burned out? How do you know when enough is enough? In this blog post, we’ll look at seven clear signs that indicate you’ve reached your breaking point – and how to take the stress down a notch so you can begin to recover from burnout. You will likely need support with this process, so don’t feel like you have to face it alone. If you’re feeling overwhelmed or exhausted by life’s demands, read on for some valuable tips on recognizing your warning signals before it’s too late.

1. Exhaustion:

One of the key signs of burnout is complete and utter exhaustion that doesn’t seem to go away, no matter how much rest you get. If you’re unable to manage your normal daily tasks without feeling completely drained and lethargic, it’s time to take a step back and assess your stress levels.

The emotional exhaustion component of burnout is most strongly associated with negative consequences. People helping other people are especially vulnerable to burnout due to this (Nagoski & Nagoski, 2020). So, if you work in a helping profession or a leadership position, you are vulnerable to developing this emotional exhaustion because you support others all day.

Exhaustion sounds like it would be obvious, but if you’ve been living with chronic exhaustion for some time, it might be harder to spot than you might think. Consider how much caffeine you need to function for the day or if you rely on sugar to give you a temporary boost. When was the last time you felt truly energized?

2. Lack of Motivation:

A once enthusiastic attitude towards your job or life, in general, may suddenly start to wane, replaced by a feeling of apathy and disinterest in the things that used to bring you joy. Depersonalization is another key indicator of burnout. We lose motivation and start to become checked out and mentally distanced from our daily work. If you cannot get motivated, it’s time to look seriously at the amount of stress you are carrying in your life.

I like to consider myself an energetic and motivated person. I like having dreams to chase and taking on new adventures in life. So, when I burned out and noticed that I no longer had that energetic fire and motivation and was just trying to survive from one day to the next, this was a huge indicator that things had to change.

Lack of motivation isn’t necessarily about not wanting more or having dreams – rather it’s about feeling like taking steps toward these dreams is entirely out of the question. We don’t know where to start, what it would look like, or where in the world we would find the energy to start progressing toward our goals.

3. Sleep problems:

Burnout can manifest itself as insomnia, difficulty staying asleep, or even sleeping too much to cope with the stress. If you’re suddenly having trouble getting a good night’s rest and feeling constantly exhausted, it’s time to reassess your workload and look for ways to reduce your stress.

This is a big one because if you are chronically sleep-deprived, on top of being chronically stressed, you are setting your body up for a complete and total shutdown. Eventually, our body won’t allow us to continue down this path without making changes. I need 7-9 hours of good quality sleep to function at my best and feel my best. So, no matter how busy life gets, I’ve learned to prioritize this.

4. Difficulties concentrating:

If you find yourself struggling to focus and complete tasks, then you may be experiencing burnout. The constant mental fatigue caused by high-stress levels can make it hard to concentrate on anything for more than a few minutes at a time, leading to decreased productivity and more stress.

This one is frustrating because even when you have good intentions to complete tasks at a given time, your brain fog is so heavy you just can’t. This can make you question yourself and your professional capabilities. The consequences of chronic stress become debilitating over time. Reduced professional efficacy is another indicator of burnout and difficulty concentrating is one of the ways this shows up in our lives.

5. Physical ailments:

Stress can manifest itself in a variety of physical symptoms, such as headaches, stomach aches, and fatigue. If you’re experiencing these types of issues without any obvious cause, it may be time to take a step back and assess your lifestyle and stress levels. If you leave burnout unaddressed, the physical consequences can increase.

One study found that burnout was a predictor of various physical ailments, from heart disease to respiratory problems. It’s not uncommon for chronic burnout that’s left unaddressed to lead to a physical leave of absence from work due to the complications of ongoing stress.

It’s important to understand that stress isn’t just in our minds or emotions – it’s a physiological response to our stressors. When stress is chronic and unmanaged, the toll on our physical bodies is serious and dangerous.

6. Emotional Outbursts:

Feeling easily and inexplicably angry, sad, or irritable can signify burnout. If you find yourself snapping at friends and family or breaking down in tears over seemingly small things, it’s time to take stock and make sure you’re not pushing yourself too far.

This one is always a good indicator for me. I have learned to embrace my emotions and feel them as they arise, but when my emotional states start to shift more rapidly, and I’m less conscious of my actions and reactions to my emotional experiences – it’s usually a sign that I’m slacking on my self-care or just carrying more stress than I realize.

7. Social Isolation:

Burnout can cause us to withdraw from our social circles and distance ourselves from people who can offer support. If you find yourself avoiding events or activities, it’s time to take stock of your stress levels.

When burned out, everything can feel like a huge effort is required. So, social isolation might feel helpful initially. It’s important to differentiate between healthy alone time to rest and restore and self-isolation due to complete overwhelm. We are social creatures, so even the most introverted among us need some level of healthy socialization. When we do not get socialization and support, our stress can actually increase.

Burnout is a serious issue; if left unchecked, it can lead to mental health issues, physical health conditions, and decreased overall quality of life. If you recognize any of these signs in yourself, taking care of your mental and physical health by making changes to reduce your stress levels is essential.

I’m Burned Out, Now What?

If a few too many of these indicators of burnout hits close to home – it’s time to make some changes. Depending on the severity and duration of your symptoms, you may need the experienced support of a mental health therapist, life coach, or other professional support.

If you are still early in your burnout progression, there are things you can do right now to help you rebalance your life.

Here are a few places to start your burnout recovery journey:

Get Clear On the Causes and Signs

Understanding what led you personally to burnout is important in your burnout recovery journey. You also want to say in touch with your signs, symptoms, and indicators of stress buildup so that you can respond appropriately when you notice you’ve pushed yourself too far.

Ask yourself:

What aspects of work and life most strongly contribute to my stress?

What of these stressors are in my control?

What behaviors am I engaging in that contribute to my stress and exhaustion? (Ex. working lots of overtime, saying yes when already overcommitted, deprioritizing self-care, staying up late and waking up early)

What thoughts contribute to my stress?

What do I ruminate on?

Once you get clear on the problematic behaviors, you can begin to make healthy shifts.

Complete the Stress Cycle

As I mentioned earlier, stress lives in the body and has a natural rhythm that it moves through. Unfortunately, our modern world has hijacked this system and made it hard for our bodies to know what is going on (Nagoski & Nagoski, 2020).

Stress, the physiological response in our bodies, doesn’t go away when our stressors are removed. Instead, it continues to impact our physiology until we do something to signify to our bodies that the world is a safe place (Nagoski & Nagoski, 2020).

This means when we are dealing with stressor after stressor and never completing the cycle and giving our bodies permission to reset – we are just stewing in stress hormones most of the time (Nagoski & Nagoski, 2020).

You can do some things to complete the stress cycle and give your body a chance to reset. The actions below are from the book Burnout: The Secret to Unlocking the Stress Cycle (Nagoski & Nagoski, 2020). These need to be done on a regular basis because our stress occurs on a regular basis, but here they are:

Physical Activity – The single most effective method

Breathing

Positive Social Interaction

Laughter

Affection

A Good Cry

Creative expression

For more on this, read the book Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMA. The information contained here about the stress cycle is all from this amazing book.

Set Boundaries

I know. We hear about the importance of this a lot, and it’s easier said than done, but it’s so important in burnout recovery to set boundaries. Set boundaries around your work and in your relationships. According to Brene Brown, boundaries don’t have to be complicated – they simply state what’s okay and what’s not okay. So, get clear on where you’ve allowed things that aren’t really okay with you into your life and start embracing the word “no.” You have the right to choose where your energy goes. You have the right to set aside time for yourself, your relationships, and the things you enjoy.

For more information on what this looks like or how to begin to draw healthy boundaries in your life, I recommend anything and everything Brene Brown has written. There is also a book written from a Christian perspective called Boundaries by Cloud and Townsend that has been really helpful for many people.

Create Space for Self-Care

Self-care isn’t meant to be reactive. True self-care is proactive. Self-care is about intentionally doing things consistently that are good for your health and well-being in a variety of ways.

Self-care includes caring for yourself in ALL of the following categories:

Physical Health

Psychological Health

Emotional Wellbeing

Spiritual Connection

Relational/Interpersonal Health

Professional/Educational Health

Try to think of one thing you do to care for yourself in each of these categories. Are these things built into your daily/weekly/monthly schedule? If not – it’s time to pull out your planner and make time for the things that matter.

Ask for Help

Being vulnerable is part of the burnout recovery process. You don’t get the support you don’t ask for. Maybe this means looking for a therapist or life coach to support you on your journey. Perhaps it means talking to your supervisor about what can be taken off your plate. Maybe it means being honest with your friends, family, or spouse about the challenges you are dealing with and letting them know what support looks like for you.

Just remember – you didn’t burn out in isolation, and you need support on your journey to recovery. So, ask for help when you need it.

If your burnout has reached the level of crisis or if you have pre-existing mental health diagnoses, you may need the support of a licensed therapist on your journey.

Regardless, burnout doesn’t have to be permanent – with the right help, you can bounce back and feel energized again.

Taking care of your mental and physical health is essential to avoiding burnout and living a healthy, balanced life.

So, take some time to care for yourself today and every day.

Warmly,

-Kayla

Schedule a free discovery call with me today to see if you are a good fit for my Burnout to Balance coaching program. You will leave the call with clarity about where you are in the burnout cycle and what steps you need to take to reclaim your life.