Signs of Burnout & How to Cope
How Are You Really Doing?
In our society, we often answer this question with one simple word: “Fine.”
However, many of us are far from fine.
We may be trying to build a life that no longer feels authentic. We may be working toward goals that feel unachievable or climbing corporate ladders that never quite seem to take us where we want to go.
Many people are raising kids, working full-time jobs, caregiving for aging parents or spouses, and trying to keep up with an endless to-do list. At some point, it can begin to feel like a lost cause.
After running a marathon at a sprint pace for too long, our minds and bodies eventually reach a point where they can no longer keep running. Our legs begin to feel like blocks of cement.
When this happens, we become fatigued. We feel like we cannot possibly finish the race we set out to run. We may put off even the simplest tasks, become irritable with people who are genuinely trying to help us, or feel easily overwhelmed by responsibilities that once felt manageable.
These can all be signs of burnout.
Burnout Can Be Easy to Miss
Burnout can slowly build when stress continues without enough opportunities for rest and recovery. Over time, it may contribute to symptoms of anxiety, depression, exhaustion, irritability, and feeling emotionally disconnected.
It can also be very easy to miss.
High achievers often continue pressing forward despite overwhelming levels of stress. Professionals may keep pushing themselves because they want to perform well, feel personally satisfied with their work, or meet the expectations of people around them.
Caregivers may feel constant pressure to manage doctor appointments, prepare meals, check in on loved ones, manage medications, or simply make sure everyone else is okay.
The stress can feel like it never ends.
So, how do we cope when burnout begins to take over?
Often, reducing burnout means intentionally engaging in parts of life outside of the stress that is consuming so much of our time and energy.
Practical Strategies for Coping With Burnout
Take Actual Breaks
People experiencing burnout often work through lunch, continue managing responsibilities late into the evening, or spend their nights and weekends trying to catch up.
But we cannot sprint through an entire race and expect to feel okay at the finish line.
Sometimes, we need to intentionally slow down and “smell the roses,” so to speak. Even short periods of rest can give our minds and bodies an opportunity to recover.
Protect Your Sleep
When you are experiencing burnout, getting enough quality sleep can make a significant difference in how you feel and how manageable your responsibilities seem.
Good sleep habits may include:
Taking a break from screens about an hour before bed
Limiting caffeine later in the day
Practicing relaxation or mindfulness before bedtime
Journaling about your day to help release some of the stress from your mind
If sleep difficulties continue, consider talking with your medical provider to rule out any underlying medical concerns.
Set Boundaries
Try to only accept responsibilities that you realistically have the time and energy to complete.
Many of us take on more than we can manage because we do not want to disappoint or upset other people. However, constantly saying yes can come at a significant cost to our own well-being.
Other people may feel disappointed when you need to say “no,” and that can be uncomfortable. But you are not responsible for managing everyone else’s emotions.
Ask for Help
Is there someone in your life who could help with even one small task?
We are meant to live in community and support one another. Asking someone to help with meals, errands, childcare, appointments, or another responsibility can make a meaningful difference.
If you do not currently have people you feel comfortable asking for help, consider looking for ways to build connection and community around you. Additionally, reaching out to a mental health professional can help you process what you are dealing with and give you a fresh perspective on how to manage burnout.
Move Your Body
Physical activity can be a helpful tool for managing stress, anxiety, and low mood.
Try to find a form of exercise or movement that you genuinely enjoy. This could be walking, strength training, yoga, biking, swimming, dancing, or simply getting outside.
Consistent movement can help your body release stress and give your mind a break from everything it is trying to manage.
Do Something Enjoyable That Is Not Productive
Not everything you do needs to accomplish something. In a world of “side hustles”, that is not sustainable for every person. Especially when high levels of stress are involved.
Gardening, crocheting, doing puzzles, diamond art, playing board games or video games, reading, writing, baking, or spending time outside can all give your brain something different to focus on.
When we allow ourselves to engage in something simply because we enjoy it, our minds get a break from everything we feel like we “should” be doing. Sometimes, that space allows us to return to our problems with a different perspective.
Break Tasks Into Smaller Steps
You may have heard the saying, “How do you eat an elephant? One bite at a time.”
You do not need to accomplish an entire task in one sitting—or even in one day.
Instead, ask yourself:
What is the next small step I can take?
When everything feels overwhelming, focusing only on the next manageable step can make the task feel less impossible.
You Are Not Immune to Burnout
No one is truly immune to burnout.
Most of us will experience seasons of life when everything feels like too much or when we feel like we are trying to accomplish the impossible.
During those seasons, take a deep breath. Slow down where you can. Ask for help when you need it. Give yourself permission to rest.
And remember: you can accomplish hard things, but you do not have to accomplish everything all at once.