Recognizing Burnout: What It Is and How You Can Take Action

Do you ever feel like no matter how hard you work; you are running on empty? You are more irritable with coworkers, or it takes longer to complete tasks that used to be second nature. If this sounds familiar, you might be experiencing burnout. And let me tell you—burnout is not a sign of weakness. It is a signal from your body and mind that something needs to change. 

Burnout is more than feeling tired after a long day. It is a state of physical, emotional, and mental exhaustion caused by prolonged stress at work. Left unchecked, it can impact your performance, relationships, and health. But the good news is that burnout is manageable—and preventable. Let us dive into what you need to know. 

What Does Burnout Look Like? 

Burnout does not always hit you all at once. It can creep in slowly until you are deep in it without realizing. Here are some common signs to watch for: 

• Emotional Symptoms: You feel detached, unmotivated, or cynical about your work. Tasks you once enjoyed might now feel draining. 

• Physical Symptoms: Chronic fatigue, headaches, or difficulty sleeping are common indicators that stress is wearing you down. 

• Cognitive Symptoms: You might notice trouble concentrating, making decisions or feel like you are not performing as well as you usually do. 

"Burnout often feels like you're living in survival mode," says Steven Shampain, a licensed therapist specializing in workplace wellness. "It’s not just about stress—it’s about prolonged stress without adequate recovery." 

Why Does Burnout Happen? 

Burnout is often the result of chronic workplace stress. Factors like unrealistic workloads, lack of support, or unclear expectations can all contribute. But it is not just about what is happening at work—it is about how we respond to it. Ignoring stress or pushing through without rest can compound the problem. 

In small businesses, burnout can be especially prevalent. With smaller teams, it is common to wear multiple hats and take on heavier workloads. If you are constantly feeling stretched thin, it is time to pause and reassess. 

What Can You Do About Burnout? 

The first step is recognizing that you are experiencing burnout. Once you have identified it, here are actionable steps you can take to address it: 

1. Talk to Someone 
   Reach out to a trusted coworker, friend, or manager about how you are feeling. If your workplace offers mental health resources or an Employee Assistance Program (EAP), take advantage of them. Sometimes, just verbalizing your struggles can bring clarity. 

Sarah suggests, "Don’t wait until you’re at your breaking point to seek help. Burnout thrives in isolation, so connecting with others is a powerful first step." 

1. Set Boundaries 
   If you are constantly checking emails after hours or taking on extra responsibilities, it is time to establish some boundaries. Communicate with your manager about your workload and what is realistic for you to accomplish. Saying “no” when necessary is not selfish—it is essential. 

1. Prioritize Self-Care 
   This is not just about bubble baths or spa days (though those are great, too). True self-care means listening to your needs. Are you eating regularly? Getting enough sleep? Taking breaks during the day? Build small habits that support your well-being. 

1. Taking Breaks and Use Your PTO 
   Burnout can make you feel like you cannot afford to step away, but taking time off is one of the most effective ways to recharge. Even a quick 10-minute break during your day can help reset your mind. 

1. Reevaluate Your Work Style 
   If you tend to overcommit, perfectionism might be playing a role. Focus on progress, not perfection. Break larger tasks into smaller, manageable steps to reduce feeling overwhelmed. 

When to Seek Professional Help 

Sometimes, burnout overlaps with more serious mental health concerns like anxiety or depression. If your feelings of exhaustion, hopelessness, or detachment persist even after making changes, it is important to talk to a professional. 

"Burnout is your body’s way of saying, ‘I need something to change,’" Steven says. "Working with a therapist can help you identify what that change looks like and how to take the first step." 

You Deserve to Thrive 

Burnout is challenging, but it is also a call to action. It is a reminder that you cannot pour from an empty cup and that prioritizing your well-being is not just okay—it is necessary. 

By recognizing the signs, taking steps to address it, and seeking support, you can overcome burnout and create a healthier, more sustainable approach to work. Remember: thriving is not about doing everything perfectly. It is about finding balance, setting boundaries, and showing up for yourself every day. 

You got this—and you are not alone.