Signs of burnout: 22 symptoms, causes, and how to prevent it
Discover what burnout is and the 22 signs you may be facing it. Plus, how to recover from the symptoms of burnout and prevent it from happening in the future.
While we don’t have control over some work-related stress—like deadlines, endless emails, or our coworkers—we can influence some of the factors that lead to burnout. Burnout is more than simple exhaustion. It is a state of chronic physical, emotional, and mental fatigue that can leave individuals feeling detached and ineffective. If you've ever wondered, “How do I know if I'm burned out?” recognizing the signs is crucial.
Burnout is no joke. It's a state of physical, emotional, and mental exhaustion that can affect anyone juggling work, responsibilities, and personal commitments. About 61% of U.S. professionals feel like they’re on the edge of (or have already reached) burnout, and more than 80% of employees report feeling workplace stress.
Burnout recovery takes time and depends on how long you've been experiencing symptoms. Some people recover in weeks, while others wonder how long burnout lasts as they work through months of healing and lifestyle adjustments. Luckily, there are actionable steps you can take to regain your energy, motivation, and overall well-being.
Let’s explore the meaning of burnout, the nuances of stress burnout syndrome, and the indicators that you might be experiencing this profound condition. Learn how to identify physical symptoms, such as unexplained headaches and persistent fatigue, and discover effective strategies to recover and regain balance.
What being burned out means
Job burnout is a state of physical or emotional exhaustion caused by chronic stress. It can reduce our sense of accomplishment and our personal identity. Unlike stress, which can be positive in short bursts, burnout doesn’t go away, even after a break.
There are several factors behind work-related burnout:
Working long hours
Unclear job expectations
Dysfunctional workplace dynamics
Too much responsibility
Lack of social support
Lack of influence over decisions that affect your job
Feeling out of alignment with your values
Extremes of activity, where a job is highly repetitive or overly demanding
22 signs of burnout
Burnout is complex and can show up in various ways, affecting us physically, emotionally, and behaviorally. Understanding the signs of burnout can help identify and address the condition early.
Physical signs
Exhaustion and fatigue: Overwhelming tiredness, even after rest
Gastrointestinal disorders: Stomach aches, diarrhea, constipation, or other digestive issues
Headaches: Frequent tension headaches or migraines
Increased illness: Lowered immunity leading to frequent infections, like colds or flu
Insomnia: Difficulty falling asleep or staying asleep, leading to chronic sleep deprivation
Loss of appetite: Significant decrease in appetite and eating habits.
Muscle pain: Unexplained muscle aches and pains
Emotional signs
Anger or irritability: Feeling short-tempered or quick to frustration with co-workers, friends, or family, often over small issues
Anxiety: Persistent feelings of tension or worry about work and daily life
Cynicism: Negative, skeptical attitudes toward work and people around you
Depersonalization: Disconnection from yourself and your surroundings
Depression: Persistent sadness, hopelessness, or feelings of worthlessness
Listlessness: Lack of energy or interest in daily activities
Apathy and hopelessness: A sense that nothing matters and conditions won't improve
Loss of enjoyment: Activities and hobbies that once brought joy now feel uninteresting
Lack of control: A feeling of having no influence over your work or your life
Behavioral signs
Concentration issues: Difficulty focusing on tasks at work or in personal life
Decreased productivity: Noticeable decline in work output and quality
Hatred of your job: Strong aversion to your work and workplace
Increased isolation: Withdrawal from social contacts and activities
A lack of motivation: Struggling to start tasks or find the energy to complete them
Reduced efficacy: The feeling that your efforts do not matter or make a difference
Burnout prevention plan: 5 practices to keep work burnout at bay
If you feel you’re facing burnout, prioritizing recovery from work each day can help prevent it. Recovery is the process of finding balance in the body after daily work stressors like anxiety and exhaustion elevate your levels of stress hormones.
A burnout prevention plan can help you recover, manage, prevent, and beat burnout. Setting boundaries and taking control, both at work and at home, can help ward off long-term stress. You start to actively avoid burnout with your choices rather than reacting to it once it arrives.
1. Take regular breaks
Many of us push off our relaxation and recovery time for the weekend, but this isn’t always an effective way to prevent burnout.
Research shows that making time for smaller breaks throughout the day—even just 10 minutes or less—is important in helping us manage our daily stress levels. These “micro-breaks” help us recover from the stress of the day in real-time and also improve motivation, concentration, and energy levels.
Set an alarm to remind you to take these short breaks throughout the day, where you briefly disconnect from work stressors and check in with yourself. Move, meditate, make a coffee, or have a quick chat with a colleague.
💙 Try the Step Away From the Computer walking meditation to help you take a mindful break from work.
2. Make work wind-down a priority
Switching off from work can lead to better performance and engagement during work hours. Since recovery is all about bringing our minds and bodies back into balance, we need to step away from work stressors for long enough to get a break.
Consider what helps you detach from work at the end of the day. What activities, rituals, and boundaries allow you to be present for the rest of the day? Set an away message, turn your phone off, or have a scheduled activity in the evening to help you switch off.
💙 End your workday in an intentional way by tuning into Chibs Okereke’s Shut Down Routine.
3. Fill your free time with the right stuff
Be intentional about how you fill your time outside work. Do things that make you happy and are just for you. Studies show that engaging in satisfying, meaningful activities is more likely to help you feel recovered the next morning.
Meditation, breathwork, and gentle movement can be an uplifting addition to your recovery routine. And while low-effort activities like watching TV or reading a book are relaxing, research shows that more active hobbies can be just as effective for recovery. Find a type of exercise that you enjoy, like walking, swimming, or a fitness class to gain mood-boosting benefits. You can even learn a new skill, language, or instrument, and even spend your time volunteering.
💙 Embrace your inner child and Take Time to Play with guidance from Tamara Levitt’s 7 Days of Happiness series.
4. Lean into your support network
Relationships can help counteract burnout. Greater human connection at work and at home is shown to ease the negative effects of burnout and improve satisfaction at work.
When we feel emotionally or physically exhausted from burnout, it can be tempting to isolate ourselves from others, but reaching out to get support from coworkers, friends, family, or a therapist can be more productive.
💙 Learn how to nurture your relationships in a productive way with the Relationships With Others series.
5. Focus on the things in your control
When so much of your work life is out of your control, it’s even more important to find control and agency where you can.
Schedule your rest, explore new hobbies, and take all the breaks you need. Find agency in other areas of your life by reorganizing your desk or house, saying no to a weekend activity you’re not interested in, or inviting someone to an activity you’ve been wanting to try. Tune into how you’re feeling in each moment and work out what will support you best.
How to recover when you’re already burned out
If you're already struggling with job burnout, it's important to take steps toward recovery. Start by implementing one or two strategies and gradually add more as you begin to feel better.
Reprioritize your tasks: Take a step back and examine your current priorities to work out what's truly important and what can wait. Focus on tasks that align with your core values and contribute to your long-term objectives. This may mean saying no to additional responsibilities or delegating tasks to others.
💙 Learn the art of “single-tasking” with our Settle Down by Single-Tasking meditation.
Incorporate regular exercise: Exercise can improve your physical health and can have a positive impact on your mood and energy levels, reducing stress and burnout. Even moderate activities, such as walking, yoga, or stretching, can significantly improve your well-being. Aim for at least 30 minutes of exercise most days of the week.
💙 Incorporate lightheartedness into your fitness routine, along with moving your body, with Mel Mah’s Moving for Fun video.
Seek professional support: Talking about what you're going through can provide relief and a new perspective. If your burnout is all work-related, consider discussing your feelings with your supervisor. They may be able to help you find ways to reduce your workload or offer resources that can help you recover. If you’re facing pressure at home, consider talking to a professional like a counselor or therapist, or use our resources for anxiety and stress relief.
💙 Reducing Work Anxiety won’t replace professional help, but it can be a helpful meditation for those looking for added resources.
Take time for self-care: Take time for activities that nourish your body, mind, and soul. It could be as simple as reading a book, taking a long bath, or practicing meditation. The key is to do things that make you feel relaxed and happy. Ensure you get enough sleep as part of your self-care, as lack of sleep can exacerbate burnout and stress.
💙 If you find practicing self-care to be difficult, check out our Radical Self-Care series.
Set boundaries:Healthy boundaries are essential in preventing burnout from reoccurring. Set limits on your work hours, learn to say no, and ensure you have time for rest and leisure. Take breaks from digital devices from time to time, as being constantly connected can increase stress.
💙 In Screen Off, Sleep On, Mel Mah explains the importance of stepping away from screens and focusing inward instead.
Read more: How to recover from burnout: 13 ways to support your recovery
Signs of burnout FAQs
What are the five symptoms of burnout?
Exhaustion: Feeling tired all the time, lacking energy, and feeling physically and emotionally drained
Cynicism and detachment: Having a negative, cynical attitude toward your job, colleagues, friends, or family, or feeling detached from your work and the people around you
Feelings of ineffectiveness and lack of accomplishment: A sense of failure and self-doubt, feeling like nothing you do makes a difference or is appreciated
Reduced performance: Difficulty concentrating, lack of creativity, and decreased productivity at work or in other activities
Health problems: Experiencing physical symptoms, such as headaches, stomach issues, or changes in sleep patterns and appetite
How do I know if I'm experiencing burnout?
To determine if you're experiencing burnout, look for signs such as chronic exhaustion, a cynical outlook towards your job, detachment from daily tasks, and physical symptoms like persistent headaches and insomnia. Reflecting on these symptoms can help identify burnout early.
What are the physical symptoms of burnout?
Physical symptoms of burnout include severe fatigue, frequent headaches, gastrointestinal issues, and sleep disturbances. These symptoms persist even with rest and highlight the body's response to chronic stress.
How can I recover from feeling burned out?
Recovering from burnout involves recognizing the symptoms early, setting boundaries at work and home, incorporating regular physical activity, and seeking support from colleagues, family, or mental health professionals. It's also crucial to prioritize self-care through activities that promote relaxation and joy.
Acknowledge the problem: Recognizing burnout is the first step toward recovery.
Seek support: Talk to someone about what you're feeling, whether it's a friend, family member, colleague, or a professional. Support can provide relief and offer perspectives or solutions you might not have considered.
Evaluate your options: Consider what changes can be made in your work or personal life to reduce stress. This might involve discussing workload with a supervisor, delegating tasks, or changing how you approach work.
Establish boundaries: Set clear limits on your work and personal time to ensure you can recharge. This includes saying no to additional responsibilities if you're already overwhelmed.
Take care of your physical health: Exercise regularly, eat well, and ensure you're getting enough sleep. Physical health is closely linked to mental health.
Practice relaxation techniques: Engage in activities that reduce stress, such as meditation, yoga, or reading.
Consider a change: Sometimes, resolving burnout may require a significant change—such as a new job or a career change—if your current path is causing chronic stress.
How long does burnout take to go away?
Burnout recovery can take anywhere from a few weeks to several months, and the timeline looks different for everyone. How long it takes usually depends on how long the stress has been building, how intense it's become, and whether the source of the burnout is still part of your daily life.
A weekend off rarely does the trick if the same workload, pressure, and lack of boundaries are waiting on Monday. Recovery tends to go more smoothly when you cut back on what's draining you, rest more consistently, set firmer boundaries, and lean on support instead of powering through on empty. A short daily meditation can help too, since it gives your nervous system regular moments to decompress rather than staying stuck in overdrive.
What are signs you are recovering from burnout?
The signs you're recovering from burnout tend to appear gradually. Your energy might return, sleep might start to feel more restorative, concentration might improve, and everyday tasks might feel more within reach.
You might also notice less irritability, more interest in things you used to enjoy, and a renewed sense that your effort matters. Recovery is rarely neat or linear, which is frustrating but completely normal. One good day followed by a hard one doesn't mean your progress is gone. A regular mindfulness practice can make these shifts easier to spot, since it helps you tune into how you're really feeling from one day to the next.
Is burnout only caused by work?
Burnout isn't only caused by work, even though it's most often discussed as a workplace problem. The same pattern of chronic exhaustion, detachment, and a reduced sense of effectiveness can show up anywhere stress goes unrelieved for too long, including parenting (especially for mothers) and caregiving for a sick or aging loved one.
It can help to name the real source, because a parent or caregiver running on empty often assumes they're just falling short rather than burning out. Once you see the pattern, the same basics that ease any burnout apply, and a few minutes of daily mindfulness is a good place to begin.
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