Recognizing Burnout: Signs, Symptoms, and How to Address It

June 2, 2025 | Barbara Ann Sharon

Feeling burnout?  What does that even mean? 

Burnout is more than just feeling tired or overwhelmed from time to time. It's a serious condition that can affect both your mental and physical well-being, and recognizing the signs early is crucial to taking steps toward recovery.  Notice how I didn’t say stop the burnout?   Whether you’re in a high-stress job, managing a busy family life, or juggling multiple responsibilities, understanding the signs of burnout can help prevent it from taking a bigger toll on your health.  It’s really a matter of recognizing burnout, being able to control it, and minimizing the impact of burnout. 

So, What Is Burnout?

Burnout is a state of emotional, physical, and mental exhaustion caused by stress, burnout, or strain. It often occurs when you're overwhelmed and unable to meet constant demands, and it can result from work, personal responsibilities, or any environment that requires significant energy or commitment.

What are the Signs and Symptoms of Burnout?

Recognizing burnout in its early stages is important towards addressing burnout effectively.

How to Tell If You're Burning Out: Key Signs to Look For

Burnout can sneak up on you, and before you know it, you’re running on empty. So, how do you know if you’re heading down that path? Here are some signs to keep an eye out for:

1. You're Constantly Exhausted

   • You feel drained, even after a full night’s sleep. No matter how much rest you get, you just can't seem to recharge.

   • You might also start noticing physical signs, like headaches, stomach problems, or getting sick more often. It's your body trying to tell you something.
     

2. You're Feeling More Irritable and Cynical

   • Emotionally, you might feel like you're just checked out. Everything—your work, your relationships, even life itself—feels distant or detached.

   • You start questioning everything and might get frustrated over little things, snapping at people or feeling impatient. It’s like you can’t catch a break, even if things aren’t that bad.
     

3. Your Motivation Is Gone

   • Tasks that used to excite you now feel like a chore. You may notice a drop in your energy or performance at work or in your personal life, even though you once had high standards.

   • Procrastination starts creeping in, and suddenly everything feels like a burden. The enthusiasm you once had for certain tasks just isn’t there anymore.
     

4. You’re Doubting Yourself

   • You may start feeling like you're not good enough or like you’re constantly failing. That voice in your head keeps telling you you’re not measuring up.

   • Along with this, feelings of guilt, inadequacy, or self-doubt can make you question your abilities, leaving you feeling less confident and low on energy.
     

5. You're Pulling Away from Others

   • Social interactions might start to feel like a drag. You find yourself avoiding friends, family, or colleagues, even if you used to enjoy spending time with them.

   • Hobbies or activities you once loved may no longer spark joy, leading you to isolate yourself more and more.
     

6. Sleep Is Mysterious

   • When you're burnt out, sleep becomes a struggle. You might have trouble falling asleep, staying asleep, or waking up feeling like you never got a good rest.

   • At night, your mind races, and you just can’t seem to quiet those anxious thoughts. It’s like your brain doesn’t know how to turn itself off.

Next Question Up ….What to Do If You Recognize Burnout?

If you’re experiencing any of these symptoms, it’s essential to take action. Burnout doesn’t resolve on its own and can lead to serious health problems if left unchecked.

Here’s what you can do:

1. Acknowledge the Problem

   The first step is to recognize that you’re experiencing burnout. Being honest with yourself about the state you’re in is crucial to moving forward.
   

2. Prioritize Self-Care

   Take time for yourself to recharge. This could mean taking a break from work, getting more sleep, eating nourishing foods, and engaging in relaxing activities like yoga or meditation.

   
   

3. Reevaluate Your Goals and Expectations

   Take a step back to assess whether your goals and expectations are realistic. Reevaluate your work-life balance and consider if changes are needed.
   

4. Set Boundaries

   Learn to say no and set healthy boundaries, whether at work or in your personal life. You can’t do it all, and it’s okay to ask for help or delegate tasks.
   

5. Reconnect with Purpose

   Rediscover what motivated you in the first place. Whether it’s in your career or personal life, reconnecting with the "why" behind your actions can help restore energy and focus.
   

6. Talk to Someone

   Speak to a friend, family member, or therapist about what you're experiencing. Sometimes simply sharing your thoughts and feelings can provide relief.
   

7. Seek Professional Help

   If burnout is significantly affecting your health, a mental health professional can offer strategies and support to help you navigate through it.

In summary, burnout is a serious issue, but it doesn’t have to define your life. By recognizing the signs early and taking proactive steps to manage stress, you can prevent burnout from taking over. Self-care, seeking support, and setting boundaries are essential in maintaining your mental, physical, and emotional health. If you're feeling overwhelmed, remember that you're not alone, and there are always ways to find balance again.

For more information, contact the Chief Learning Officer, Barbara Ann Sharon at 610.454.1557 or basharon@trainingedge.com