10 Warning Signs of Burnout You Shouldn’t Ignore
“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott
We all have those days when we feel completely drained, but when those days turn into weeks (or even months), it might be a sign of something more serious—burnout. Burnout isn’t just about being tired; it’s a state of emotional, physical, and mental exhaustion that can leave you feeling stuck, unmotivated, and disconnected.
In this post, we’ll go over the common signs of burnout and, more importantly, some easy remedies you can start using today to feel better. Taking care of yourself doesn’t mean me first, it means me too.
Let’s dive in!
Here’s a list of burnout warning signs along with remedies for each:
Chronic Fatigue and Exhaustion - You feel physically and emotionally drained all the time, even after resting. Simple tasks feel overwhelming.
Prioritize rest and recovery. Take regular breaks during work, practice good sleep hygiene, and incorporate relaxing activities like meditation or light exercise.
Reduced Performance -You start to notice a decline in your work performance or ability to concentrate. Tasks that used to be easy feel difficult and take longer to complete.
Set realistic goals and break down large tasks into smaller, manageable chunks. Focus on completing one task at a time and avoid multitasking.
Detachment and Cynicism - You feel emotionally disconnected from work, colleagues, or even your personal life. There’s a growing sense of negativity and cynicism.
Reconnect with your purpose by identifying the aspects of work or life that used to give you fulfillment. Also, engage in meaningful social activities with friends or family outside of work.
Lack of Motivation - You no longer feel motivated to achieve goals, and even tasks you once enjoyed now feel like a burden.
Focus on intrinsic rewards. Instead of chasing external validation, rediscover why the task is meaningful to you. If possible, take on new projects or responsibilities that excite you.
Sleep Problems - You may struggle to fall asleep or wake up frequently during the night, which worsens fatigue.
Create a bedtime routine that includes activities like reading, stretching, or listening to calming music. Avoid screen time before bed, and aim for consistent sleep patterns.
Irritability and Emotional Volatility - You may become easily frustrated or irritated, even with minor issues, and your emotional reactions may seem disproportionate.
Practice stress management techniques like deep breathing, mindfulness, or journaling to better handle emotional triggers. Try to identify what specifically is causing irritability and address it directly.
Frequent Illness - Burnout can weaken your immune system, leading to frequent colds, headaches, or stomach issues.
Prioritize self-care and well-being. Regular exercise, a balanced diet, and staying hydrated can help strengthen your immune system. Also, set boundaries to ensure you’re not overworking yourself.
Isolation - You might withdraw from social interactions and feel detached from colleagues, friends, or family, either because of exhaustion or because you feel they don’t understand your stress.
Rebuild your support network. Make an effort to reach out to friends or coworkers for casual conversations or support. Joining support groups or talking to a life coach or therapist can also help.
Decreased Satisfaction - You feel less satisfied with your achievements or day-to-day activities, and you begin questioning the value of your work or life purpose.
Focus on gratitude and small wins. Keep a gratitude journal to remind yourself of positive experiences, no matter how small, and celebrate the little victories along the way.
Physical Symptoms (Headaches, Muscle Tension) - Physical symptoms like headaches, back pain, or muscle tension may develop due to chronic stress.
Incorporate physical self-care, such as stretching, yoga, or regular movement throughout the day to alleviate physical tension. A massage or warm bath can also help relax muscles.
Burnout is tough, but the good news is that you don’t have to stay stuck in it. Recognizing the signs early and taking small, positive steps can help you recharge and regain your balance.
Remember, taking care of yourself isn’t selfish—it’s necessary. So, whether it’s through rest, reconnecting with loved ones, or practicing mindfulness, find what works for you and make it a priority.
You’ve got this!
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What burnout sign resonates with you the most?
Have you ever felt burned out before? How did you handle it?
Drop a comment below! 👇 Let’s share tips and support each other. 💬💙
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Remember, happiness starts within you.
Jen
Jennifer Richardson | Certified Life Coach, Stress Management Coach | Rediscover Happiness
By reading my blog, you acknowledge that the coaching information presented here is in no way to be construed or substituted as psychological counselling or any other type of therapy or medical advice. My comments are expressions of opinion only and therefore I cannot make any guarantees.
