You've probably heard the term “burnout” tossed around—it's that point where work leaves you feeling completely drained, overwhelmed, and maybe even a little hopeless. But how can you tell if what you're experiencing is burnout, or just the natural stress and fatigue that comes with the ups and downs of everyday work life? Recognizing the signs of burnout early can help you take action before it takes a serious toll on your well-being.
In this article, we’ll explore the most common signs along with some lesser-known ones that might surprise you.
Burnout vs. stress
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive work-related stress. It can lead to feelings of hopelessness, detachment, and a lack of accomplishment, and it doesn’t just go away after a weekend off. But how does it differ from stress or fatigue?
“Normal work stress is typically situational and dissipates after a specific project or challenge is completed—it might even increase work engagement as individuals push to meet deadlines or tackle tough problems,” says Dr. Carolina Pataky, a licensed psychotherapist and founder of the emotional wellness center Love Discovery Institute.
On the other hand, Pataky says, “burnout is characterized by emotional exhaustion, cynicism, and a sense of inefficacy that persists over time. If stress feels unrelenting and starts impacting one's sense of self and purpose, it’s likely edging toward burnout.”
Unfortunately, work burnout has become all too common, affecting workers in almost every sector. That’s why it’s crucial to recognize its signs before it impacts your health and job performance.
10 signs of burnout you shouldn’t ignore
Workplace burnout isn't always obvious. It can sneak up on you with subtle signs that might seem like normal fatigue or stress. Below are some common—and not-so-obvious—signs of job burnout that might be creeping into your day-to-day life.
1. You feel constantly exhausted, and rest doesn’t seem to help
You feel drained even after a full night’s sleep or a weekend off. You may think, “I just need a vacation,” but no amount of rest seems to recharge you. This persistent exhaustion is a key sign of burnout, and it can leave you feeling like you’re running on empty all the time.
2. You feel detached or emotionally numb
You’ve lost that spark. Things you once enjoyed, whether it was a passion project at work, a hobby you loved, or even going out with your friends for dinner, just don’t excite you anymore. It’s not that you don’t care—it’s more that you don’t feel anything.
This emotional numbness is a sign of burnout. As Pataky explains, burnout “is characterized by emotional exhaustion, cynicism, and a sense of inefficacy,” which can make you feel completely detached from things you once cared deeply about.
3. You’re withdrawing from social interactions
“People may feel unbothered in their interactions with others, including loved ones, friends, and co-workers,” says Tina Salmon, a business burnout coach, mental health therapist, speaker, and CEO of Coachanizer.
You might find yourself avoiding emails or even casual conversations. Time with close friends or family can start to feel overwhelming. The emotional and mental exhaustion that comes with burnout makes it harder to engage with others, causing you to retreat into solitude more than usual.
4. You’ve started to feel more cynical and negative about your work
You may find yourself being resentful toward colleagues, clients, or even management, seeing every task as pointless. When you hear a new idea, you reject it, saying it won’t work. This constant negativity might spill over outside work, affecting your personal relationships and hobbies, too.
5. You’re making more mistakes than usual
Do simple tasks feel overwhelming? Are you taking longer than usual to complete tasks that should be straightforward? If you’ve noticed yourself making more mistakes at work than you normally would, it’s probably not laziness—it’s a sign of burnout.
Burnout can affect your cognitive functions, leading to difficulties in concentration and memory. “[Burned out] individuals may experience difficulty concentrating or remembering things,” Salmon says, which can result in errors that would typically be easy to avoid.
6. Your body is sending distress signals
Burnout influences both the mind and the body. Some physical symptoms of burnout include headaches, exhaustion even after rest, and physical pain throughout the body, Salmon says. You might also experience an upset stomach, digestive issues, or muscle tension, particularly in areas like your neck, shoulders, or back. “For those with pre-existing medical conditions, burnout can exacerbate these issues,” she says.
“Burnout can also weaken the immune system, leading to an increased susceptibility to colds, flu, and other infections,” Pataky says. “These burnout symptoms not only affect an individual’s health, but also impact their ability to function effectively in their personal and professional lives.”
7. You feel like nothing you do matters anymore
When you’re burned out, you may feel ineffective and question your purpose. You’re doubting your abilities and wondering if your work even matters—to you and to your company. This sense of helplessness can be draining and may affect your confidence. Over time, you might start questioning if anything you do has any real impact.
8. You’re turning to escapist behaviors more often
You might find yourself using things like alcohol, binge-watching shows, or scrolling through social media just to “numb out” and escape your responsibilities. Procrastination becomes easier, and you may start avoiding important tasks because the thought of them is too much for you. These coping mechanisms might feel like a quick fix, but they only provide temporary relief from the deeper issues caused by burnout in the workplace.
9. Your sleep patterns are completely out of sync
Burnout can disrupt your sleep schedule in various ways. Whether it’s insomnia, waking up in the middle of the night, or oversleeping to avoid facing the day, you may find yourself struggling to maintain a regular routine. You might wake up feeling unrested or even sleep through your alarm in an attempt to escape reality. “Some people may experience fatigue throughout the day but have difficulty sleeping, which creates a vicious cycle,” Salmon says.
10. You’re always anxious about work, even outside of office hours
If you’re constantly thinking about work—even when you’re on weekends or vacation—you might be heading toward burnout. The stress and anxiety don’t leave when you clock out. Work-related anxiety can follow you home, and you might even find yourself worrying about work during personal time, making it difficult to truly disconnect.
What causes burnout? Understanding the root problems
Burnout doesn't just happen overnight. It builds up over time, and several factors can contribute to it, both at work and in a person’s personal life.
Workplace factors
Some common workplace factors that lead to burnout include unrealistic workloads, toxic work environments, and a lack of control over one’s tasks or decisions. When work feels like an endless cycle of pressure, with no room for personal input or breaks, it’s easy to see how burnout can set in.
A company's culture also plays a huge part in preventing or contributing to burnout. When organizations value productivity over well-being, fail to recognize employees' needs, or set up systems that don’t allow for balance, burnout from work becomes almost inevitable.
A toxic atmosphere—whether through poor management, lack of support, or negative coworker dynamics—adds fuel to the fire, making it harder to find motivation or purpose in your role. In such cultures, employees may feel undervalued and unappreciated, which increases stress levels and encourages disengagement.
Personal factors
On a more personal level, attributes and tendencies like perfectionism, difficulty setting boundaries, and chronic overcommitment often play a big role in burnout. People who constantly push themselves to meet unrealistic expectations from others or themselves can start to feel overwhelmed and exhausted from work. Not knowing when to say “no” or when to take a break can lead to long-term emotional and physical strain.
What does science say?
Research highlights how chronic exposure to psychosocial stressors at work can lead to actual changes in brain structure and function and cause burnout. Prolonged stress can cause irregular neural activity in the prefrontal cortex, the area responsible for decision-making and emotional regulation. Over time, these changes lead to maladaptive responses, meaning individuals become more susceptible to stress and less able to cope effectively.
While researchers don’t yet fully understand why some people are more resilient to stressors than others, it’s clear that burnout has physical, emotional, and cognitive consequences that go beyond just feeling tired or overwhelmed.
How to overcome job burnout (and prevent it in the future)
“Burnout can lead to severe depression, anxiety, and a state of emotional and physical exhaustion that depletes a person's energy,” Pataky says. “The danger also extends to physical health, increasing the risk of heart disease, high blood pressure, type 2 diabetes, and vulnerability to illnesses.”
So, it's critical to take burnout seriously and take immediate action to recover, both for your mental and physical well-being. Despite not being an overnight process, with the right steps, you can start to heal and prevent it from happening again.
Short-term fixes: Immediate steps to reduce stress
If you’re feeling burned out, drop everything and reduce your stress levels to give yourself a break.
- Take a break. Step away from your work for a while—take a walk, have a quiet lunch, or disconnect for a weekend to recharge. Taking time away from the pressure of your daily routine helps reset your mind and body.
- Set boundaries. Start saying “no” to additional tasks or commitments, especially if you’re already stretched too thin. “Establish three non-negotiables each day that you commit to, no matter how busy you are,” Salmon says.
- Delegate tasks. Don't carry everything on your shoulders; trust your team and colleagues to share the load. Overburdening yourself is a quick route to burnout.
- Focus on what makes you happy. “Finding creative outlets or small activities that bring joy can gradually restore the sense of purpose and fulfillment that burnout erodes,” Pataky says. “Seeking social support from friends, family, or support groups can provide emotional relief and decrease feelings of isolation.”
Long-term solutions: Lifestyle changes that help prevent burnout
While short-term fixes can help relieve stress, preventing burnout in the future requires more lasting changes to your lifestyle and mindset.
- Restructure your workload. Review your workload and adjust it to be more manageable. Break large tasks into smaller, more achievable steps. If possible, Salmon recommends discussing with your supervisor ways to redistribute tasks, adjust deadlines to create more balance in your work, or even explore remote days.
- Practice mindfulness and relaxation. Pataky suggests incorporating mindfulness practices, like meditation or deep breathing exercises, into your daily routine “to enhance mental clarity and reduce stress.” Even a few minutes a day can make a big difference.
- Engage in regular exercise. Physical activity can help reduce stress and improve your overall well-being. Even a daily walk or yoga session can help release built-up tension and boost your mood.
- Organize your routine. “Set daily routines that allow time for eating nourishing food, drinking water, taking bathroom breaks and also microbreaks, ideally outside,” Salmon says. “Prioritize self-care and intentionally spend time with your partner, family, friends, or coworkers.”
When to seek professional help
If you find that burnout is taking a serious toll on your life, relationships, or physical health, it might be time to seek professional help.
Here are some signs that it’s important to talk to a mental health professional:
- Persistent emotional symptoms: If you feel constantly exhausted, helpless, hopeless, or cynical, and these feelings last for weeks or months, it may indicate clinical burnout or depression.
- Physical health issues: Experiencing chronic headaches, stomach problems, trouble sleeping, or other physical symptoms without a clear medical cause can be signs that burnout is affecting your body.
- Difficulty functioning: If burnout is severely affecting your ability to perform at work or in daily life, it’s important to reach out for help. Whether it’s struggling to get out of bed, find motivation, or complete basic tasks, a therapist or counselor can provide guidance and support.
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FAQs
What are the five stages of burnout?
Burnout typically progresses through five stages. The honeymoon phase starts with high motivation and enthusiasm, but often includes unrealistic expectations about workload. This is followed by the onset of stress, where occasional exhaustion and difficulty concentrating begin to emerge. In the chronic stress stage, fatigue becomes persistent, irritability increases, and productivity starts to decline.
The fourth stage, burnout, is marked by extreme exhaustion, detachment, and a noticeable drop in performance and well-being. If left unaddressed, burnout can become habitual, leading to chronic emotional and physical health problems.
Do I hate my job, or am I just burned out?
It can be tricky to tell the difference between job dissatisfaction and burnout because they often share similar feelings of frustration, exhaustion, and disengagement. However, burnout is usually linked to chronic stress, overwhelming workloads, or emotional exhaustion, while disliking your job tends to come from misalignment with your values, lack of career growth, or an overall disinterest in your field.
If taking a break or reducing stress helps you feel better, burnout may be the culprit. But if you feel unfulfilled or disconnected from your work even after resting, it might be time to consider a career change.
What happens if you ignore burnout?
Ignoring burnout can have serious consequences, both mentally and physically. Over time, chronic stress can lead to severe anxiety, depression, and emotional numbness, making it difficult to function at work and in daily life.
Physically, prolonged burnout has been linked to an increased risk of heart disease, high blood pressure, weakened immunity, and other health conditions. The longer burnout goes unaddressed, the harder it becomes to recover, which is why it's crucial to recognize the signs early and take proactive steps to manage stress and prioritize well-being.
Should I tell my boss I have burnout?
Deciding whether to talk to your boss about burnout depends on your workplace environment and your comfort level. If your company supports mental health and well-being, having an honest conversation can lead to solutions like adjusting your workload, taking time off, or accessing resources like counseling.
However, if you’re concerned about potential stigma or negative repercussions, you might choose to frame the conversation around feeling overwhelmed by deadlines or needing better work-life balance—rather than labeling it as burnout.