Are You Just Stressed or Completely Burned Out? 5 Signs You Shouldn't Ignore
For the longest time I thought burn out was something that just happens overnight, like you just wake up one day, get hit by an intense wave of physical exhaustion, and that I’ll just sleep and then wake up fine again. But it doesn’t work like that, it creeps up on you. At the time, I thought I was just "tired" or "overworked." You know how life gets. There’s that nagging pile of emails, the constant push to meet deadlines, taking care of family, and that endless feeling that there's always something left undone. I kept thinking it was normal to feel drained — everyone around me seemed to be in the same boat, it was during Q4 so, it must’ve been normal, right? But this was different.
It started slowly. I noticed I was struggling to get out of bed, not because I was tired, but because I couldn’t gather the energy to care. Everything felt heavy. My usual love for my job had turned into dread. I would open my laptop and just stare, my brain refusing to function. I told myself it was just stress, that maybe I needed a vacation. But then, even the idea of taking a break felt overwhelming.
Little did I know, I was on the edge of burnout.
When Stress Becomes Something More
Stress, we all get it. It’s part of life, and it can even be productive. That pressure before a big presentation or tackling a task that seems and feels a bit huge? It can push us to perform better, sharpen our focus. But there’s a fine line between manageable stress and the deeper emotional, physical, and mental exhaustion that is burnout.
Looking back, I can see the warning signs I missed. Maybe you’ll recognize them in yourself too.
Early Warning Signs of Burnout
Constant Fatigue: It’s not just being tired after a long day; it’s that bone-deep exhaustion that doesn’t go away after a full night's sleep. I’d wake up already feeling like I hadn’t slept at all, and it didn’t matter how much I rested.
Feeling Detached: At some point, I stopped feeling connected to my work, my friends, even myself. Everything became mechanical. I wasn’t excited about anything anymore, not even the things I used to love. Life felt dull, and my relationships started to suffer.
Cynicism and Irritability: I was always a positive person, the type of person who could find the silver lining in almost anything. But I started noticing this dark cloud hanging over everything. I became cynical, and little things would set me off. Every minor inconvenience felt like the last straw.
Reduced Productivity: This was one of the clearest signs. I had always been a high-achiever, knocking out tasks like clockwork. But now? I was barely getting through half of what I used to accomplish in a day. And worse, I didn’t care.
Physical Symptoms: I was getting more headaches, my stomach was constantly upset, and I’d developed this tightness in my chest that wouldn’t go away. Stress had taken a toll on my body, but I didn’t realize it was because I was burning out.
What to Do When Burnout Hits
When I finally admitted to myself that something was really wrong, I felt lost. How had I let it get this far? What now? The recovery didn’t happen overnight, but with small steps, things began to change. Here’s what helped me — and what I hope can help you if you’re in that space.
1. Recognize It
This is the first step, and honestly, it’s the hardest. Burnout isn’t something that just disappears after a weekend off. You need to take a hard look at your life and ask, “Am I just stressed, or am I actually burned out?” That moment of realization was tough for me, but it was necessary.
2. Set Boundaries
One of the biggest reasons I burned out was because I didn’t know how to say "no." I felt like I had to do everything — be everything for everyone. I had to learn to protect my energy. For me, that meant setting limits on how late I’d work, cutting back on commitments, and giving myself permission to rest without guilt.
3. Take Breaks (Real Ones)
I used to think taking breaks was unproductive. But when burnout hit, I had to rethink everything. Real breaks — stepping away from work, spending time outside, disconnecting from my phone — became essential. Sometimes, the best way to move forward is to stop.
4. Talk to Someone
I remember finally opening up to a close friend, telling her how overwhelmed I felt. To my surprise, she had gone through something similar. Talking it out lifted this weight off my chest. Whether it’s a friend, family member, or therapist, don’t underestimate the power of sharing what you’re going through.
5. Prioritize Self-Care
This phrase gets thrown around a lot, but during burnout, I realized I hadn’t been taking care of myself at all. I wasn’t sleeping well, I wasn’t eating properly, and I had abandoned all the little things that brought me joy. It was time to slow down and prioritize my health — both physical and mental. For me, this meant journaling, doing yoga, and making time for hobbies that had nothing to do with work.
6. Re-evaluate Your Life
Burnout forced me to ask some tough questions. Was I happy in my job? Was I living a life aligned with my values? Sometimes burnout can be a signal that something bigger needs to change. For me, it meant shifting how I approached my career and making more space for the things that brought me joy outside of work.
The Road to Recovery
Recovering from burnout doesn’t happen overnight. There are still days when I feel drained or overwhelmed, but I’ve learned how to catch myself before I spiral. I know the warning signs now, and more importantly, I’ve learned to listen to my body and mind when they’re crying out for help.
If you’re reading this and some of it sounds familiar, know that you’re not alone. Burnout isn’t a sign of weakness; it’s a sign that you’ve been strong for too long without taking a break. The path to recovery starts with recognizing the problem and then taking gentle, but deliberate steps to heal.
Remember, it’s okay to pause, it’s okay to rest, and it’s okay to put yourself first. You deserve it.
Final Thought: Have you experienced burnout before? How did you get through it? Sometimes sharing your story helps others realize they’re not alone. Let’s talk about it.