Most of us have been there at one point or another… feeling exhausted no matter how much you sleep… snapping at small things… struggling to care about work, home life, or things that normally brought you joy… Unfortunately, burnout is a common but serious issue experienced by many people juggling jobs, families, and endless to-do lists.
In this post, we’ll explain:
- What burnout is
- How it’s different from stress and anxiety
- Common burnout signs
- What you can do to feel better
Stress, Anxiety, and Burnout: What’s the Difference?
Though these three are often used interchangeably, they actually have some key differences:
Stress
Stress is your body’s natural response to pressure or a challenge—like a deadline or a big event. It can be short-term and even helpful. But if it sticks around too long, it can wear you down.
Example: You feel tense before a work presentation but feel better once it’s over.
Anxiety
Anxiety is like stress that doesn’t go away—even when the problem is gone. It’s more internal, often involves constant worry or fear, and can show up physically (racing heart, sweating, nausea).
Example: You’re lying awake imagining everything that could go wrong tomorrow, even if nothing is actually wrong right now.
Burnout
Burnout is what can happen after prolonged stress or anxiety, especially from work or caregiving. It’s full-body exhaustion—emotionally, mentally, and physically—and it can leave you feeling numb, unmotivated, and hopeless.
Example: You drag yourself through the day, feel disconnected, and nothing you do seems to help.
7 Common Signs of Burnout
- You’re always tired – No amount of sleep seems to help.
- You feel detached – Like you’re going through the motions.
- You don’t care – You’ve lost interest in things you used to enjoy.
- You’re more irritable – Little things make you angry or overwhelmed.
- You can’t focus – Your brain feels foggy or scattered.
- Your body is reacting – Headaches, stomach issues, or frequent illness.
- You feel hopeless – You’re not sure how things will ever improve.
What to Do If You’re Burned Out
While burnout doesn’t go away on its own, you don’t have to stay there forever. Here are a few small, realistic steps to take that can reduce burnout:
1. Name It and Talk About It
Despite it being an overused “buzz word” on social media, burnout is definitely real! Talking to a friend, your partner, or a mental health professional about your experience of burnout, though seemingly simple, is a crucial first step.
2. Set Better Boundaries
Though this is often easier said than done, practice saying “no” when you need to. Set apart time in your day to rest or take care of yourself—guilt-free. Remember, you are a human, not a robot!
3. Cut Down Where You Can
You don’t have to do everything (actually no one can!). What can wait? What can someone else help with?
4. Prioritize Sleep and Nutrition
Another simple but important truth: your body needs fuel and rest to recover. Even small improvements here can help your body handle stress in a healthier way.
5. Move, Even a Little
A 10-minute walk. Stretching. Dancing in your kitchen. Movement clears mental fog and boosts your mood. When it comes to activity, something is always better than nothing.
6. Reconnect with Joy
Make space for things you enjoy—even if it’s something small like watching your favorite show, calling a friend, or stepping outside to enjoy the sun.
7. Get Help When You Need It
The therapists and counselors at Abide are trained to help you work through the root and symptoms of burnout and get your life back. We are passionate about helping you get unstuck!
Final Thoughts
Burnout is a sign—not that you’re broken, but that you’ve been doing too much for too long without enough support. This sign is not to be ignored! After first acknowledging how you are feeling and noticing that you are not where you want to be, it is possible to get out of the burnout pit. With time, boundaries, and often professional support, you can feel better—and enjoy your life again.
Reach out to a therapist at Abide today here.
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