How to tell if you are burned out

Burnout refers to a state of physical, emotional, and mental exhaustion caused by prolonged stress at work. When experiencing burnout, you may feel like no matter what you do, it won’t lead to the satisfactory outcomes you desire. This can result in a loss of motivation and interest in activities that once energized you, making it seem as though your body has entered survival mode.

Reflecting on times when I experienced burnout, I realized I didn’t recognize that I was functioning in survival mode. As a result, I was unable to make necessary adjustments to help myself recover. This piece aims to help you identify the signs of burnout, how to address it, and what steps to take moving forward.

You are exhausted.

We are talking about exhaustion, but not the kind that comes from a long day of work when you simply want to get home, put on your favorite slippers, watch a movie, and enjoy a warm or iced chai tea. I’m referring to a deeper kind of exhaustion, one that is profoundly physical, emotional, and mental. It’s the type of exhaustion that stems from overwhelming and unmanageable stress, where your day was so tiring and tough that you feel utterly depleted and reserved.

Work should not cause you chronic, unmanageable stress, and relationships should not leave you completely drained both physically and emotionally, making it difficult for you to function or engage in activities outside of them.

Personally, when I have felt exhausted, I experience a sense of detachment; my energy feels disconnected from my responsibilities and environment. It’s as if I’m just trying to survive in that moment, which diminishes my motivation and productivity, whether at home, work, or in any role I have. I want to emphasize that burnout is not simply feeling tired after a bad day or a long week. Burnout is the cumulative effect of prolonged stress over time.

You often hear about burnout affecting nurses, doctors, teachers, and many others who deal with stressful situations daily. These individuals are particularly susceptible to burnout. Additionally, children living in unstable homes may struggle to perform at school compared to those from stable households. The stress of witnessing parental arguments or worrying about their next meal can take a significant toll. By acknowledging the stress factors in your life, you can begin to understand and move forward.

You are cranky

I know I’m really burned out when the things that usually lift my mood, like a chai tea latte, a good movie, or some music, no longer have any effect. During these times, my irritability, moodiness, crankiness, and short temper increase significantly. This frustration can negatively impact my personal and professional relationships, as my reactions to minor problems become exaggerated.

A clear sign of burnout is increased irritability, which can be especially evident in how I interact with my children. I may find myself being more impatient or moody with them, which isn’t fair. I usually have a high tolerance for annoying people, but when I’m in the depths of burnout, I notice that my responses to minor issues don’t match the emotional weight of the situation.

It’s important to understand that when you’re burned out, managing your emotions becomes significantly harder. This can lead to a decrease in your capacity for empathy or sympathy toward others.

Little to no focus

When experiencing burnout, I find myself spending more time in “La La Land” than when I’m feeling balanced. During these times, it can be very difficult to concentrate and stay engaged with the information and the world around me. This is one way our brain protects itself; when we are overwhelmed by everything happening in our lives, our brains struggle to process any more information.

At times, it feels like I’m grappling to make sense of my thoughts or conversations, which can be a clear sign of mental fog. There have been multiple occasions where I have acted out of character, for instance, failing to plan or remember things I was told. In those moments, it feels like I’m unable to absorb information effectively.

Switching between tasks becomes increasingly challenging, leading to mistakes and missed deadlines. You may also notice that your response time slows down significantly because your brain is so overwhelmed that keeping up with everything feels impossible. This reaction often resembles a fight or flight response.

No more love for your hobbies

As someone who loves to blog, I know I’m burned out when I have to take a step away. This feeling usually hits me every three months, when my joy and motivation begin to diminish. Blogging starts to feel more like a chore rather than the relaxing and fulfilling activity that I absolutely love.

Your hobby is supposed to be a source of pleasure, but when you start feeling drained, uninspired, or like what you’re doing is a waste of time, that should be a wake-up call. It’s a sign that I may be drifting away from something I genuinely enjoy and losing the sense of connection and engagement I once had. I need to address it before I completely burn out and find it impossible to return to blogging.

If you’re a perfectionist like me, the constant pursuit of perfection can also lead to stress and hinder your sense of achievement. You might find yourself always chasing the next big thing, which is exhausting. Sometimes I wonder how I manage it all, and that’s likely why I end up burned out every three months. I’m always on the lookout for the next big idea, and I definitely need to take breaks along the way.

You Don’t Care

If you take away one thing from this post, I want you to understand that burnout is a state of mental and emotional exhaustion. You may feel drained and empty; most importantly, you feel depleted, making it hard to engage in daily activities or care about others. Eventually, you might stop caring altogether.

Be cautious when you start sliding into the coping mechanism of shutting down or entering a state of numbness as a way to cope with overwhelming stress. It’s important to continuously set goals and tasks, even if they feel insignificant or are not essential. Aim to accomplish just 2% of what needs to be done each day. Showing even a small amount of care and effort is more beneficial than not attempting to change anything at all.

Remember why you were inspired and motivated in the first place.

Acknowledge it and find the leak.

I always say it’s important to understand why you feel the way you do. If it’s related to your job, think about ways to make your work experience more enjoyable. Consider it like a pressure cooker; find ways to release some steam. For instance, you might bring flowers to work or order a treat that you can enjoy during your breaks.

Something may be causing you to feel overwhelmed to the point that you want to shut down and go on autopilot. Remember, you only live once, so why waste your time simply getting through the day? When could you be laughing and enjoying the moments you have? If a person is causing you distress, consider distancing yourself from them. In this situation, do your best to avoid it. If you can’t avoid it, seek modifications or accommodations that allow you to regain a sense of control. So you don’t feel like you’re at a disadvantage.

Change Your Habits

The next thing I recommend is changing your habits. How are you eating? Are you exercising for at least 30 minutes a day? What are you reading? Are you spending more time on your phone than picking up a book? Your habits will significantly affect how you approach each day.

I always say it’s best to plan your day the night before, rather than the morning of. This way, you wake up knowing what to expect. While I acknowledge that unexpected hiccups may arise, having a roadmap for your day can help you navigate those challenges.

As someone with a bachelor’s degree in education, I understand how overwhelming and underappreciated it can feel within the educational system. Start a solid foundation for yourself the night or day before, as both children and adults benefit from structure. We all need to feel grounded in our space and time.

This could involve planning your meals for the week, scheduling your activities around that time. Or even setting aside a personal date for yourself. Your habits have a positive or negative effect on your mentality. It’s up to you to take control of them today before they take control of you tomorrow.

Talk to Someone

Find a buddy, someone you can talk to who will listen to you and be there for you. Sometimes, people can do more harm than good if they don’t understand what you need. Some individuals just want someone to listen, while others need help to analyze their situation and figure out solutions. You might just need someone to acknowledge what you’re going through. Especially if they have had similar experiences and can offer advice on how to cope.

Seek out someone you trust, whether it’s a psychiatrist, therapist, a parent, a sibling, or a friend. Open up to them and remember that you’re not alone. If you’re feeling burned out or overwhelmed, getting help is essential. It’s important to find a supportive space where you can feel comfortable talking about your feelings.

Touch some grass, read a book, or take a personal day.

I love saying “go touch some grass” as soon as someone starts sounding a bit off. I often ask, “When was the last time you touched grass with your bare feet? When was the last time you felt the sun on your skin? If you have a sunny day, take advantage of it! I refuse to engage in conversations with people who do not enjoy spending time outside. Even just being outside for 10 minutes can make a difference. We shouldn’t be confined to cubicles or so disconnected from nature.

The only animals I’ve seen that appear depressed are those that don’t get enough time outdoors. Like those in zoos or whales in water parks. They seem unhappy because they are disconnected from their natural environments. Something is refreshing about being outside, seeing trees, and experiencing life beyond the city. If you live in an urban area, you may need to embrace the concrete jungle. But also find something green, touch it, and enjoy your surroundings.

Do something!!!!!