If you’re anything like me, your recent Google history might look something like “how to push through burnout”, “how to stop being burnt out” or “how to get over burnout fast”. This time of year, while so close to much-needed holiday restoration, can still feel incredibly challenging. Whether it’s exams, work, managing mental health, or balancing family responsibilities, it’s normal to feel like our plates are overflowing and our energy tanks are running on empty. Burnout doesn’t discriminate. Understanding its causes, recognizing its signs, and knowing how to recover can make a significant difference in your well-being.

What is Burnout?

Burnout is more than just feeling tired or overwhelmed—it’s a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress. It can feel like a lingering pressure on your chest, the inability to focus, or a desperate need for rest.

The term "burnout" was coined in the 1970s by psychologist Herbert Freudenberger, originally describing the effects of severe stress on those in helping professions. Today, burnout is recognized as a broader phenomenon that can affect anyone, regardless of their occupation or lifestyle.

 

Signs and Symptoms of Burnout

Burnout often presents itself in three main dimensions:

Emotional Exhaustion. Feeling drained, irritable, or unable to cope. Persistent fatigue, even after a good night’s sleep. A sense of dread about daily tasks.

Cynicism and Detachment. Developing a negative or indifferent attitude towards work, studies, or responsibilities. Feeling disconnected from coworkers, family, or friends. A loss of enthusiasm or purpose.

Reduced Performance. Struggling to concentrate or make decisions. A decline in productivity and feelings of inadequacy. Forgetting details or missing deadlines.

 

Common Causes of Burnout

Burnout is often the result of an imbalance between demands and personal resources. Common causes include work overload, lack of control, imbalance, perfectionism, isolation. 

Preventing Burnout. Set Boundaries. Learn to say "no" to additional responsibilities that exceed your limits. Establish a work-life balance by disconnecting from work emails and tasks outside office hours.

Prioritize Self Care. Maintain regular exercise, balanced nutrition, and quality sleep. Dedicate time to hobbies and activities that bring joy and relaxation.

Build Support Systems. Strengthen relationships with friends, family, or coworkers. Seek advice or mentorship from those you trust.

Reassess Goals. Align your goals with your personal values and passions. Break larger tasks into manageable steps to reduce feelings of overwhelm.

 

Recovering from Burnout

If burnout has already set in, recovery requires time, effort, and patience. 

Acknowledge the Problem. Understand that burnout is not a personal failure but a response to unsustainable conditions. Talk openly about your feelings with trusted individuals or professionals.

Take a Break. Step back from stress-inducing environments to recharge. Use annual leave or take a short sabbatical to reflect and reset.

Practice Mindfulness. Engage in mindfulness techniques like meditation, yoga, or deep breathing. Focus on the present moment to reduce feelings of anxiety.

Seek Professional Help. A therapist or counsellor can provide valuable strategies to cope and recover. In severe cases, medical support may be necessary to manage underlying conditions such as anxiety or depression.

 

The Importance of Self-Compassion  

Recovery from burnout is rarely linear. It’s important to show yourself kindness throughout the process. Celebrate small victories and allow yourself the time and space to heal.

Burnout is a serious challenge, but it’s one you can overcome. By recognizing its signs early, making lifestyle changes, and prioritizing your well-being, you can regain your energy and live a more balanced life.
If burnout has already set in, recovery requires time, effort, and patience.