The signs of burnout & how to recover
What is burnout?
Burnout is more than just stress; it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress or overwork.
Unlike regular stress, burnout can leave you feeling completely drained, detached, and unmotivated. This can manifest in physical, emotional & behavioural symptoms including a weakened immune system, persistent self-doubt & social withdrawal.
The good news? Recovery is possible. This journal will help you recognize the signs of burnout and guide you through effective ways to heal and regain balance in your life.
The Science Behind Burnout
Burnout happens when the body experiences chronic stress without enough recovery time.
When we encounter stress, our bodies activate the "fight-or-flight" response, releasing hormones like cortisol and adrenaline to prepare for immediate action.
While this response is beneficial in short-term situations, prolonged activation due to chronic stress can lead to various health issues.
Over time, repeated activation of the stress response takes a toll on the body, contributing to high blood pressure, promoting the formation of artery-clogging deposits, and causing brain changes that may contribute to anxiety, depression, and addiction.
Learn more about Understanding the Stress Response from Harvard Health Publishing.
Common burnout symptoms
Burnout can manifest in different ways, affecting both the mind and body. Here are the key warning signs:
Physical Symptoms
Constant fatigue and low energy, even after rest.
Frequent headaches, muscle tension, or digestive issues.
Lowered immune system (getting sick more often).
Emotional Symptoms
Feeling detached, unmotivated, or emotionally drained.
Increased irritability, frustration, or cynicism.
A sense of helplessness or lack of accomplishment.
Behavioral Symptoms
Procrastination and declining productivity.
Withdrawal from social activities or relationships.
Increased use of unhealthy coping mechanisms (overeating, alcohol, or excessive screen time).
What causes burnout?
Burnout typically develops when prolonged stress goes unmanaged, leading to physical, emotional, and mental exhaustion. It often begins with high expectations and overcommitment, whether in work, caregiving, or personal responsibilities.
“It often begins with high expectations and overcommitment, whether in work, caregiving, or personal responsibilities.”
Over time, constant pressure, lack of rest, and insufficient coping mechanisms drain energy levels, causing chronic fatigue, cynicism, and decreased motivation. Factors like unrealistic workloads, poor work-life balance, lack of control, and emotional stressors contribute to burnout, gradually wearing down resilience.
Without intervention, this cycle continues, leading to disengagement, health problems, and impaired cognitive function. Recognizing early warning signs is key to preventing full-blown burnout.
How to Recover from Burnout
Burnout recovery isn’t about a quick fix — it’s about making lasting changes to protect your well-being.
Here are five steps to start recovery & gain back your confidence, motivation & happiness:
1. Acknowledge and Accept It
Many people push through burnout, thinking they just need to “try harder.” The first step to recovery is recognizing that burnout is real and that it’s okay to slow down and seek help.
2. Prioritize Rest and Recovery
Sleep: Aim for 7-9 hours of quality sleep per night. Check out our journal post on how to “Get in Touch with your Circadian Rhythm” for sleep support.
Breaks: Take short breaks throughout the day to reset your mind.
Relaxing Activities: Try meditation, yoga, journaling, or spending time in nature to recharge.
3. Set Healthy Boundaries
At Work: Avoid taking on too many tasks and learn to say no.
With People: Limit time with negative or draining relationships.
With Technology: Reduce screen time and unplug from work emails after hours.
4. Seek Support
Talk to a trusted friend, mentor, or therapist. We offer free 1:1 consultations with every enquiry. Get in touch to book yours.
Share your concerns with your employer or manager if work is a major stressor.
Join a social support group or online community for encouragement.
5. Re-evaluate Priorities and Workload
Identify tasks that drain you and see if they can be adjusted or delegated.
Make a list of activities that bring you joy and schedule time for them.
Shift focus from perfectionism to progress—no one can do everything perfectly.
Preventing Burnout in the Future
Preventing burnout in the future requires ongoing self-awareness and intentional habits.
Prioritizing daily self-care through activities like exercise, hobbies, or mindfulness helps maintain overall well-being. Establishing a healthy work-life balance by setting clear boundaries between professional and personal time is essential to avoid overcommitment. Additionally, regularly checking in with yourself to assess stress levels and making necessary adjustments can prevent stress from escalating into burnout.
By consistently implementing these strategies, you can sustain long-term mental and physical health while maintaining productivity and fulfillment.
Burnout doesn’t go away overnight, but with the right steps, you can regain your energy, motivation, and sense of purpose. Be kind to yourself during the process—healing takes time.