5 Signs of Burnout and How to Recover

Burnout can sneak up on anyone, particularly in today’s fast-paced, always-on world. It can affect you physically, mentally, and emotionally, sapping your energy and leaving you feeling unmotivated and overwhelmed. Here, we’ll go over five common signs of burnout and provide actionable steps for recovery.

Signs of Burnout

1. Low Emotional Capacity / Short Fuse

One of the first signs of burnout is a decreased tolerance for stress. When people are burnt out, they tend to react strongly, even angrily, to small inconveniences or demands. Imagine carrying a heavy load, and then someone asks you to hold just one more thing—it can feel impossible. This emotional exhaustion leads to a short fuse, as your capacity to manage even minor stressors is greatly diminished.

This lack of patience is often the result of feeling like you’re already carrying too much. Even the slightest request can seem overwhelming and unacceptable, triggering an outburst. If you find yourself constantly frustrated or irritable with people, you may be experiencing burnout.

2. Increased Prevalence of Quick, Unhealthy Choices

When we’re burned out, our need for instant relief often leads us to make quick, unhealthy choices. These can be anything from overeating comfort foods to smoking, drinking, or scrolling endlessly on social media. These habits may offer short-term comfort but often come with long-term consequences.

Think about it: after a tough day, reaching for a plate of brownies or staying up late watching TV might provide a temporary escape, but it doesn’t address the underlying issues. Instead, it can lead to a cycle of burnout where you continue to feel drained and unwell, both physically and emotionally.

3. Lack of Desire to Be Productive

Burnout robs us of our intrinsic motivation. Generally, people feel a natural urge to be productive and accomplish things. But when burnout hits, the drive to achieve is replaced by an overwhelming desire for rest. Tasks that used to feel meaningful or fulfilling can suddenly feel like insurmountable obstacles.

If you notice that you’re consistently avoiding work, household chores, or even hobbies you once enjoyed, this lack of motivation could be a sign of burnout. The focus on getting through the day with minimal effort is a clear indicator that your body and mind are craving a break.

4. Frequent Small Mistakes

Burnout impairs concentration, which leads to an increase in small errors. When we’re overwhelmed, we may not sleep well, which affects our focus and cognitive functions. Simple tasks that used to come naturally can suddenly feel more challenging, resulting in minor mistakes.

These mistakes often accumulate over time, contributing to feelings of inadequacy or frustration. For example, you might forget an appointment, misspell common words, or overlook important details at work. These errors are typically a sign that your mind is stretched too thin, and you’re not giving any one area the focus it needs.

5. Lack of Joy

Joy is a profound sense of contentment, often experienced when we’re fully present and connected to the moment. When you’re burnt out, it becomes difficult to find joy in even the most enjoyable activities. It’s as if a filter has been placed over your life, muting colors, sounds, and experiences.

Burnout makes it hard to slow down enough to appreciate the simple pleasures in life. Instead of finding satisfaction in a favorite hobby or spending time with loved ones, you may feel indifferent or even apathetic. This lack of joy can be one of the most distressing signs of burnout, as it often signals that your emotional reserves are running on empty.

How to Recover from Burnout

Recovering from burnout requires a multi-faceted approach. The following strategies can help restore your emotional and physical well-being, allowing you to regain your sense of purpose and joy.

1. Set Boundaries

Boundaries are essential for preventing burnout. They help create clear lines between work, relationships, and personal time. Without boundaries, it’s easy for one area of life to bleed into another, making it difficult to recharge.

Start by identifying where your boundaries are currently weak or nonexistent. For example, are you answering work emails late at night or allowing others to monopolize your time? Once you’ve pinpointed these areas, set clear boundaries to protect your energy. Communicate these boundaries to others when necessary, and remember that saying “no” is a powerful tool for preserving your well-being.

2. Make Time for Rest

True rest is more than just taking a nap or watching TV—it involves intentional, restorative activities that allow you to recharge. Studies have shown that it takes around 48 hours to experience the full benefits of a vacation, likely due to the time it takes to unwind from the demands of daily life.

While taking a full vacation may not always be feasible, try to incorporate small pockets of rest into your routine. Whether it’s a weekend getaway, a peaceful walk in nature, or simply an hour spent reading, prioritizing rest is essential for reducing burnout.

3. Seek Out Supportive Relationships

Isolation can intensify feelings of burnout. Humans are social creatures, and having people to confide in can make a significant difference. Try to cultivate relationships with people who genuinely care about your well-being and can offer support.

This isn’t about venting your frustrations but sharing your experiences and receiving empathy and encouragement. Consider reaching out to friends, family, or even a therapist. Talking through your feelings with someone who listens without judgment can be incredibly healing and help you process what you’re going through.

4. Practice Emotional Processing

Take time to sit with your emotions, rather than suppressing them. Emotional processing involves acknowledging and exploring your feelings, which can help you better understand the root causes of your burnout.

Set aside a few minutes each day to journal or meditate, focusing on what you’re feeling and why. By allowing yourself to experience and explore these emotions, you reduce their hold over you. Emotional processing can also help you gain perspective on your situation and develop a clearer sense of what changes you need to make.

5. Prioritize Tasks

Burnout often results from feeling overwhelmed by a seemingly endless to-do list. To combat this, try breaking down tasks into smaller, manageable steps. Begin by listing out everything you need to accomplish, then prioritize the items based on their importance and deadlines.

Once you have a clear idea of your priorities, tackle each task one at a time. Avoid multitasking, as it can lead to more mistakes and increased stress. By taking things step-by-step, you’ll feel more in control and less overwhelmed, which can alleviate burnout.

6. Focus on Accomplishing What You Can and Letting Go of What You Can’t

A crucial part of recovering from burnout is recognizing what you can and cannot control. There will always be things beyond your influence, and dwelling on them only drains your energy. Focus on the aspects of your life you can change and take small steps to improve those areas.

For example, if your workload is unmanageable, consider discussing it with your manager. If certain personal relationships are adding stress, evaluate whether adjustments need to be made. Letting go of things you can’t control isn’t about giving up—it’s about preserving your energy for the things you can influence.

Final Thoughts

Burnout is a challenging experience, but it doesn’t have to be permanent. By recognizing the signs and implementing strategies for recovery, you can regain your energy, motivation, and joy. Remember, burnout is a signal that something in your life needs attention. Lean in!