12 Signs You’re Burnt Out and Simple Ideas to Deal with the Symptoms

In today’s age, everything moves fast: technological developments, reels on our phones – even our morning routine seems to fly by. We’re expected to be online 24/7, reply to messages instantly, work a full-time job, do all household chores, care for any kids or pets, and stay fit while also having a personal life. It’s no wonder so many people are burnt out.

The American Psychological Association states that the main components of burnout are overwhelming exhaustion, cynicism and detachment, and a sense of ineffectiveness and lack of accomplishment.

Here are the most common symptoms to watch for and a few ideas about how to handle them.

You Feel Tired

The most obvious sign of burnout is feeling physically, mentally, or emotionally drained. Your mind may feel foggy or blank, like you’re just not up for the task—whatever the task may be.

In such a situation, oftentimes the best thing you can do is get some rest. Piling on more activities is just an additional mental load. Rest won't make stressors disappear, but if you can get a good night's sleep it helps you handle the stress with more clarity and less of a toll on our body. 

You’re Dissociated

People can dissociate from a situation if they don’t feel safe or simply lack the physical or mental energy to focus on it. If you find yourself repeatedly spacing out in the middle of a conversation or party, it might be time to call it a day and decompress at home a bit.

The Mental Load Is Too Much

Another symptom of burnout is when trivial daily tasks seem complicated and tedious. For instance, when you’re feeling refreshed, your entire morning routine is just having breakfast, getting dressed, and driving to work.

But when you’re burnt out, those three tasks can feel like they’re splintered into a hundred little tasks that are too much: get out of bed, make bed, brush teeth, the list goes on. In other words, on some days the mental load – any load at all – can feel like too much. It's ok to give yourself a break and allow yourself to do just the minimum to get by while you regather your energy reserves.

You’re Overwhelmed

When the mental load is too much, we might still complete tasks, but at a slower rate. But when you’re overwhelmed, everything can feel harder than usual.

Remember that it’s okay to feel overwhelmed! Life is complicated, and there’s no off switch. But what you can do for the time is put away your phone, close your eyes, and remind yourself that it will be okay. You don't have to be perfect. You don’t have to do everything right now, or even today. The whole world will still be there tomorrow.

You Lack Inspiration

When you’re burnt out, you might lack the creative flow for new ideas. If that’s the case, don’t fret. Overthinking and trying to force ideas and solutions only add to the stress, further removing you from your more creative, possibility-filled way of thinking.

If possible, take a couple of days off. Rest, watch some movies, cuddle with your cat, and recharge your batteries.

Sometimes, there's no way to take time off, but it's useful to give yourself mini-breaks while you work. Even a 10-minute break to do something playful, calming, or restorative, like walking outside, can help. The ideas will soon return.

You Feel Numb

Apathy is another common symptom of burnout. When everything feels like too much, the natural coping mechanism of the mind is to simply detach a bit until it recovers. It’s okay to feel numb, sometimes we need this way of coping to make it through intensely stressful times.

However, if you notice that apathy and numbness are becoming your constant state, it may be time to listen to this signal and investigate what's underneath it. Talking with a therapist, coach or wise friend may help you see possibilities for manageable steps to take to make a change.

You Get Headaches

According to Dr. Adam Borland, headaches are common among patients who feel burnt out. If this happens to you, try to put aside any tasks for the day and prioritize some relaxation or self-care time. A quick nap or various teas, such as chamomile, mint, ginger, or green tea, might help with headaches.

You Have Trouble Sleeping

When you have trouble sleeping, it can affect your mood and performance the next day. Likewise, if you’re burnt out, this can lead to anxiety and restlessness, which disrupts sleep, making it harder to function. This can cause a vicious cycle.

A few ideas for improving sleep are relaxing tea before bed, dim lighting, soothing music, and avoiding screens 1-2 hours before sleep.

It’s Hard to Focus

Following up on sleep troubles, burnout might also interfere with optimal focus throughout the day. Coffee or black tea can help boost your energy, but if you’re feeling really drained, it might cause irritability and start adding to the stress.

Instead, try not to be hard on yourself, go with the flow, and remember that even if 10% is your best today, it’s more than enough. There will be better days.

Shortness of Breath

Feeling tense and on edge from burnout can cause us to take short, shallow breaths. This shortness of breath is part of the natural stress response.

If this is the case, taking deep, slow breaths can calm your nervous system and gently pull you into the present moment.

You Feel Irritable

When our natural reserves of energy, inspiration, and patience are depleted, it can be tricky to be our best selves. Every trivial thing can set us off.

If you’re feeling irritable, it can help to minimize exposure to noise, crowds, or a busy schedule. You can also try taking the day off or meditating for five minutes if you’re in a time crunch.

Pessimism or Negative Feelings

If you’re burnt out over an extended timeframe, it’s common to sink into negative thought patterns. You might notice yourself feeling like everything is a problem, everything is bad.

Be gentle with yourself. It's hard to gain perspective when you're seeing everything through the lens of burnout. Try doing activities that help you relax or decompress, like your favorite TV show or a bubble bath. Before you know it, you’ll feel better.

Individualized Self Care

There isn't a one-size-fits-all solution for preventing or treating burnout. What works for you might not work for someone else. The American Psychological Association recommends assessing the self-care resources you have in your life to figure out what might work for you.

• What supports such as do you have available?
• What supports have helped you in the past?
• Then evaluate how well you're caring for yourself in different areas, such as at work, at home, physically, socially, and mentally. This may help you see ways you can adjust routines.

Evidence-Based Self Care

Self-care doesn't have to be expensive or time-consuming. Small, repeated acts of self-care can be more effective than occasional big events. The following practices are backed by research and are effective for stress reduction:

• Mindfulness: Incorporate mindfulness into your day-to-day life, even through short “micro” breaks, to replenish energy and prevent compassion fatigue.
• Cognitive Strategies: Adopting helpful cognitive strategies, such as reflecting on positive work experiences and maintaining perspective, can mitigate burnout.
• Physical Activity: Both cardiovascular exercise and resistance training have been shown to be effective in reducing burnout. Prioritize physical activity, especially during stressful times.
• Social Support: Regularly check in with mentors, colleagues, and friends for support. Building a strong support network can help prevent burnout.
• Political Engagement: Advocating for causes you believe in can be a form of self-care and a way to combat burnout.
• Unplugging: Take breaks from work-related thoughts and activities during non-work hours to prevent burnout. Leisure time is important for restoration.

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