If you’ve been feeling overwhelmed, detached, or constantly “on edge,” you might be closer to burnout than you realise. The good news is that when you know the signs early, you can take meaningful steps to recover before things get worse.

This is a gentle guide to recognising burnout and preventing it with compassion, not pressure.

What Is Burnout?

Burnout is a state of chronic stress that leads to emotional exhaustion, reduced motivation, and feeling disconnected from yourself and others. It often shows up when you’ve been pushing yourself for too long without enough rest, support, or balance.

Burnout can come from:

• Work or caring responsibilities

• Parenting and emotional labour

• High self-expectations

• Being in “helper” or people-pleasing roles

• Chronic stress without recovery time

• Emotional overwhelm or untreated mental health conditions

It’s not a personal failure — it’s a sign your mind and body need care.

The Early Signs of Burnout

Burnout symptoms tend to fall into three categories: emotional, mental, and physical. You might notice some, all, or a mixture.

1. Emotional Signs

• Increased irritability or feeling "on edge"

• Feeling detached, numb, or less empathetic

• Becoming overwhelmed by small tasks

• A sense of dread about work or responsibilities

• Feeling hopeless, stuck, or emotionally drained

These signs often show up before physical symptoms — they’re your early warning signals.

2. Mental Signs

• Difficulty concentrating

• Forgetfulness

• Feeling mentally foggy or slower than usual

• Losing motivation or interest

• Struggling to make even simple decisions

Many people describe this stage as “I just don’t feel like myself anymore.”

3. Physical Signs

• Constant fatigue

• Headaches, muscle tension, or unexplained aches

• Trouble sleeping (or oversleeping)

• Digestive issues

• Increased colds or reduced immunity

Your body often speaks when your mind has been ignored for too long.

Common Burnout Behaviours

You may also notice changes in how you act, such as:

• Withdrawing from others

• Overworking or being unable to switch off

• Using caffeine, alcohol, or comfort food to cope

• Feeling guilty when resting

• Procrastinating and then overcompensating

Recognising these patterns is a powerful first step.

Tiny Steps to Help Prevent Burnout 

1. Build in Micro-Rest, Not Just Big Breaks

Waiting for a holiday or long weekend isn’t enough. Instead, aim for small, regular pauses:

• 2 minutes of focused, calming breathing

• A short walk

• A break from screens

• Stretching

• Sitting mindfully with a warm drink

Rest doesn’t have to be earned — it’s a need, not a reward.

2. Create Boundaries That Protect Your Energy

Ask yourself:

• What drains me?

• What gives me energy?

• Where am I saying yes when I really mean no?

Boundaries can look like shorter work hours, clearer communication on deadlines or expectations, or reducing emotional labour in relationships.

3. Reconnect With Meaning

Burnout often feels worse when tasks lose purpose. Try:

• Reconnecting with your values

• Choosing one meaningful task a day

• Letting go of perfectionism, particularly in low-priority areas

Meaning fuels motivation.

4. Listen to Your Body, Not Your Inner Critic

Your inner critic says, “Keep going.” Your body says, “Please stop.”

Trust your body.

When you feel:

• tightness

• fatigue

• tension

• irritability

…those are signs to pause, not push harder.

5. Reduce the “Invisible Load”

Not all stress is visible. Mental lists, emotional labour, and unspoken expectations build up over time.

You can lighten the load by:

• Delegating

• Asking for help

• Sharing responsibilities

• Using planners or apps

• Dropping tasks that don’t truly matter

6. Build Emotional Regulation Into Your Day

These practices help calm the nervous system:

• Deep breathing

• Grounding exercises

• Mindfulness

• Therapy or talking things through

• Journalling

When the body is calmer, everything feels more manageable.

7. Seek Support Early

Burnout is easier to prevent than recover from. Talking to a therapist can help you:

• understand your stress patterns

• address root causes

• rebuild balance

• set boundaries

• learn healthier coping strategies

You don’t need to wait until you’re struggling to reach out.

You Deserve a Life That Doesn’t Exhaust You

Burnout is not a sign of weakness — it’s a sign you’ve been strong

You are allowed to rest.
You are allowed to slow down.
And if you need support navigating burnout, therapy can offer a safe, non-judgmental space to help you feel grounded, energised, and yourself again.