Rekindling Your Spark: How to Deal with Burnout
Image courtesy of Freepik
Your assistant at work resigned two months ago. Now, without the extra help, tasks are piling up and deadlines are looming. Overwhelmed by the daily demands of work you're left exhausted by the end of each day.
Since your mom’s hip surgery, she’s needed your help more and more on the weekends.
Your partner is often away on business trips—a necessary evil in his job.
You’re barely managing to keep up with your two online courses in your graduate program.
Your hobbies used to bring you joy. Now your She-Shed is full of dried paintbrushes and unfinished canvases. You beg off when it’s your turn to host the book club—and then you don’t even go.
You remember the days when you laughed easily. Your weekends were spent creating memories with your family. There used to be times you had the energy to run off for a weekend getaway with your gal pals.
Now, burnout has taken its toll, leaving you isolated and spending more time alone.
What is burnout?
Burnout is a state of emotional, physical, and mental exhaustion resulting from prolonged stress. While it is most commonly associated with demanding jobs, it can also stem from overwhelming responsibilities in other areas of life, such as caregiving, academic pressure, or relationship struggles. Over time, the stress that once felt manageable can build up, leaving you drained, unmotivated, and ineffective.
Burnout is usually work-related. High-stress fields, like healthcare, see much higher rates. In general, about 46% of women experience burnout compared to 36% of men.
However, burnout is not limited to the workplace. Anyone who feels overworked and unappreciated can be at risk. It doesn’t matter if you work in an office or are a stay-at-home parent with too many tasks to juggle. Constant demands can lead to feeling overwhelmed.
High demands in relationships, a tough school schedule, or caring for a loved one can cause burnout. This is especially true when you feel alone in managing it all.
However, burnout isn’t solely caused by job stress or excessive responsibilities. Lifestyle choices and personality traits also play a significant role. How you use your free time, handle stress, and view challenges can matter as much as work pressures.
Burnout typically develops gradually. First, you feel exhausted—both physically and emotionally. Lack of energy can cause cynicism. You might feel disconnected from your work or duties. You might begin to doubt your skills over time. This can make you feel ineffective and unproductive.
Signs of Burnout
Burnout has three main signs:
Exhaustion – Feeling completely drained.
Cynicism – Losing interest in work, withdrawal or detachment.
Feeling of Incompetence – Feeling ineffective and unproductive.
These three key elements feed upon each other, creating a cycle that can be difficult to break. Left unchecked, burnout can lead to feelings of helplessness, hopelessness, and even depression. Burnout usually comes from work stress. But it doesn’t just affect your job. It can also harm your relationships, mental health, and physical well-being. Chronic burnout can weaken the immune system, increasing vulnerability to illness and making recovery even more challenging.
Recognizing burnout early is crucial, as its consequences can be far-reaching. To address this, you need to lower stress. You should also reevaluate workloads, seek support, and prioritize well-being. If you don’t, exhaustion can take a lasting toll.
Burnout doesn’t occur suddenly. It builds up slowly, starting with small warning signs that grow worse over time. At first, you might just feel a little more tired than usual or less motivated to tackle daily tasks. If you ignore these early signs, they can lead to serious exhaustion, detachment, and a decrease in well-being. Prolonged burnout can damage your immune system, cause digestive problems, and raise the risk of high blood pressure and diabetes.
Spotting these red flags early can help you manage stress. This way, you can prevent burnout from causing serious harm.
Physical Signs of Burnout
Burnout shows up in several ways, often mimicking the symptoms of chronic stress:
Persistent fatigue – Feeling drained most of the time, regardless of how much you rest.
Frequent illness – Lowered immunity leading to colds, infections, or digestive issues.
Sleep disturbances – Difficulty falling asleep, staying asleep, or waking up exhausted.
Changes in appetite – Eating more or less than usual, often turning to comfort foods.
High blood pressure – Chronic stress can raise blood pressure and increase health risks.
Headaches and muscle pain – Tension headaches, back pain, or overall discomfort.
Emotional and Mental Signs of Burnout
Burnout often affects your mindset and motivation, leading to:
Loss of motivation
Cynicism and negativity
Feelings of failure or self-doubt
Difficulty concentrating
More irritability and frustration
Behavioral Signs of Burnout
Burnout doesn’t just affect how you feel—it also influences your actions and habits:
Withdrawing from responsibilities – Avoiding work, skipping meetings, or neglecting commitments.
Procrastination – Taking longer to complete tasks, feeling paralyzed by indecision.
Isolating from others – Losing interest in social interactions, avoiding colleagues or friends.
Unhealthy coping mechanisms – Turning to food, alcohol, or substances for relief.
Presenteeism – going to work when you’re sick. This can reduce productivity and slow down recovery.
Common Contributors to Burnout
Work-related issues –Lack of control over work, unclear expectations, boring tasks, high-pressure situations, and feeling undervalued.
Lifestyle factors – Working too much without enough rest, social support, or personal time can make you more vulnerable. Poor sleep and taking on too many obligations without help also add to the strain.
Personality traits – Perfectionism, pessimism, a need for control, and Type A tendencies may heighten the risk of burnout, making it harder to manage stress effectively.
Workplace demands matter, but personal habits and views are also key. They help prevent burnout and support overall well-being.
The Difference Between Burnout, Stress and Depression
Although stress is a major contributor to burnout, they are not the same. Stress often feels like being overwhelmed—filled with tension, pressure, or anxiety. Burnout, on the other hand, feels like being drained—lacking energy, motivation, or hope.
Depression shares some similarities with burnout but goes beyond work-related exhaustion. It's a medical condition that impacts mood, thoughts, and physical health. It can lead to ongoing sadness, a loss of interest in activities you once enjoyed, and feelings of worthlessness.
You may be able to manage some burnout symptoms on your own. Depression often needs help from a doctor or therapist.
Stress vs. Burnout
Stress and burnout are related but distinct experiences. Stress is characterized by heightened emotions and activity, while burnout leads to emotional numbness and withdrawal.
When you are stressed:
Your emotions are heightened.
You feel anxious and overwhelmed.
You are more active and engaged, trying to keep up.
Your work or responsibilities still seem meaningful.
When you are burned out:
Your emotions feel dulled or numb.
You feel mentally and physically drained.
You become withdrawn and disengaged.
Your work or responsibilities seem meaningless.
Burnout vs. Depression
Burnout and depression both cause tiredness and trouble focusing. But depression goes further. It affects every part of life, not just tough situations.
Burnout:
Not a medical condition.
Caused by external stressors like work, parenting, or caregiving.
Negative feelings are typically tied to a specific source of stress.
May not have energy for hobbies but can still find enjoyment in life outside of stressors.
Recovery often involves reducing or managing stress, such as taking time off or delegating tasks.
Depression:
A clinically diagnosed medical condition.
Caused by a mix of genetic, psychological, and environmental factors.
Negative feelings affect every aspect of life, not just work or responsibilities.
Loss of interest in hobbies or activities that were once enjoyable.
Treatment may involve therapy, medication, and lifestyle changes.
5 Tips to Prevent or Overcome Burnout
1. Strengthen Social Connections
Burnout can feel overwhelming. Reaching out to others can help you regain balance.
Lean on loved ones – Talking with supportive friends or family can relieve stress and strengthen relationships.
Build workplace connections – Engaging with coworkers instead of isolating yourself can help buffer stress.
Avoid negativity – Limit time with those who drain your energy with constant complaints.
Join a group – Community, social, or professional groups provide meaningful connections and support.
Help others – Small acts of kindness, like offering encouragement or lending a hand, can boost your mood.
2. Reframe Your Approach to Work
While changing jobs isn’t always an option, shifting your perspective can make work more fulfilling.
Find purpose – Focus on how your work contributes to others or on tasks you enjoy.
Create balance – Seek fulfillment outside of work through hobbies, relationships, or volunteer work.
Build friendships – Strong workplace connections can ease stress and improve job satisfaction.
Take breaks – Use time off to recharge and prevent complete burnout.
3. Reevaluate Priorities & Set Boundaries
Burnout signals that something in your life needs adjustment.
Learn to say no – Protect your time by setting clear boundaries.
Unplug daily – Schedule time away from screens, emails, and social media.
Engage in creative activities – Hobbies and personal projects provide a needed mental break.
Prioritize relaxation – Yoga, meditation, and deep breathing can reduce stress.
Get enough sleep – Rest helps you think clearly and handle challenges more effectively.
4. Stay Active
Exercise is a powerful stress reliever and mood booster.
Move daily – Aim for 30 minutes of physical activity or three 10-minute sessions.
Choose rhythmic exercises – Walking, running, swimming, and dancing help improve energy and focus.
Be mindful – Focus on how your body feels as you move rather than ruminating on stress.
5. Support Your Well-being with a Healthy Diet
What you eat affects your mood, energy, and resilience.
Limit sugar and refined carbs – They cause energy crashes and mood swings.
Cut back on stimulants – Caffeine, processed foods, and unhealthy fats can worsen stress.
Boost Omega-3 intake – Fatty fish, flaxseeds, and walnuts support brain health.
Avoid nicotine and excessive alcohol – They may seem calming but can increase anxiety and fatigue.
By making these adjustments, you can restore energy, improve focus, and reclaim your well-being.
Help for Burnout
Burnout isn’t just exhaustion—it’s a signal that something needs to change. Manage stress, seek support, and prioritize your well-being. You can recover and build a healthier, balanced life.
Burnout doesn’t resolve on its own—taking action is essential. Identifying stressors and making adjustments can ease the burden.
Start by pinpointing areas where you can reduce stress. If you're feeling overwhelmed, try delegating tasks. You can also talk to your supervisor about adjusting your workload. If personal commitments feel too much, set boundaries. Say no to extra tasks and focus on what’s most important.
Explore Solutions
Sometimes, change is necessary. If repeated efforts to manage burnout at work go ignored, seeking a new job may be the best solution. If burnout stems from relationship struggles, counseling can help assess whether the relationship is serving your well-being.
Seeing other options can provide hope.
Practice Self-Compassion
Burnout often leads to self-criticism and feelings of failure. Instead, offer yourself the same kindness you would a friend. Accept that you’re human—no one can sustain nonstop productivity without rest. Find more information about self-compassion on my previous blog post here.
Seek Support
Burnout can be lonely. Involving a trusted friend or family member can help you find clarity and relief. They may offer a fresh perspective or share their own experiences.
If burnout is significantly affecting your well-being, speaking with a therapist can help address underlying causes and develop coping strategies. Research has shown that therapy effectively reduces burnout symptoms.
Reaching out for professional assistance can be a great step toward managing your burnout and improving your quality of life.
Coral Rose Counseling in Alpharetta, Georgia, can help. We specialize in treating anxiety, stress and burnout in women.
Sessions are conducted virtually for residents of Georgia or Virginia.
Click here to set up a consultation today.
---------------------------------------------------------------------------------------------
RESOURCES
Centers for Disease Control and Prevention. (n.d.). Signs of burnout. WebMD. https://www.webmd.com/balance/ss/slideshow-signs-burnout
Psychology Tools. (n.d.). Burnout. https://www.psychologytools.com/self-help/burnout
Smith, M., Robinson, L., & Segal, J. (2023, November). Burnout prevention and recovery. HelpGuide. https://www.helpguide.org/mental-health/stress/burnout-prevention-and-recovery.htm
Raypole, C. (2022, July 26). Burnout recovery: Strategies, support, and more. Healthline. https://www.healthline.com/health/mental-health/burnout-recovery
Coral Rose Counseling. (n.d.). Give yourself a break–How self-compassion can create greater happiness. https://www.coralrosecounseling.com/anxiety-counseling-alpharetta-blog/give-yourself-a-breaknbsphow-self-compassion-can-create-greater-happiness
