Physical Exhaustion Consistently feeling fatigued is a key burnout symptom. A study published in The Lancet found that those experiencing burnout are at a higher risk for heart disease, insomnia, and other health complications.

Emotional Numbness Burnout can lead to emotional detachment. Tasks and people that once excited you may now feel overwhelming or unimportant. “People in burnout often feel like they’re going through the motions,” says Dr. Marie Asberg, a Swedish psychiatrist who studies burnout. “It’s as if the volume of life has been turned down.”

Reduced Productivity Struggling to complete tasks you once found manageable? A 2019 Gallup poll found that 23% of employees feel burnt out at work very often or always, leading to decreased productivity and efficiency.

Health Issues Frequent headaches, stomach-aches, and other stress-related symptoms are common in burnout. This is often due to the body’s prolonged exposure to stress hormones like cortisol.

Increased Irritability Small issues become big problems, and patience becomes a rare commodity. Burnout can make you feel easily annoyed or overwhelmed.

Overwork: Constantly pushing yourself to meet deadlines without breaks is a fast track to burnout. According to the American Institute of Stress, 80% of employees feel stress on the job, and nearly half say they need help in managing it.

Perfectionism: The pressure to do everything perfectly can lead to intense, unsustainable stress. Perfectionists are more likely to experience burnout because they set unrealistically high standards.

Lack of Control: Feeling powerless in your role, whether due to a demanding boss or an inflexible environment, can be incredibly stressful. A Harvard Business Review study found that employees who feel they lack control are more prone to experiencing chronic stress.

Neglecting Self-Care: Self-care often takes a back seat when life gets busy. Dr. Christina Maslach, a burnout researcher, notes that burnout frequently arises when people prioritize work over personal needs for too long.

Acknowledge and Accept: The first step is recognising that you’re experiencing burnout. Self-awareness can help you start addressing it rather than trying to push through it. Dr. Asberg explains, “Once you accept it, you give yourself permission to slow down and recover.”

Set Boundaries: Learning to say no is essential. Setting boundaries with work, family, or social commitments can reduce stress and protect your time. Harvard Business School found that people who enforce boundaries report 30% greater life satisfaction.

Prioritise Self-Care: Sleep, exercise, and balanced nutrition play critical roles in recovery. Aim for at least 7–8 hours of sleep, regular physical activity, and healthy meals. These small changes can make a big difference in your energy levels.

Reconnect with Enjoyable Activities: Take time for hobbies or interests you’ve put on hold. Reconnecting with what you love can help reawaken your energy and passion.

Seek Support: Talking to trusted friends or family can ease the burden. A therapist can also help provide coping strategies tailored to your situation.

Practice Mindfulness: Techniques like meditation, journaling, and deep breathing can calm the mind. Studies show that even 5–10 minutes of mindfulness daily can reduce stress and improve mental clarity.

Set Realistic Goals: Instead of striving for perfection, aim for achievable progress. This mindset shift can relieve pressure and keep stress manageable.

Take Regular Breaks: Short breaks during work hours can improve productivity. The Pomodoro Technique, where you work for 25 minutes and rest for 5, has been shown to boost focus and energy.

Build a Support System: Surrounding yourself with understanding friends, family, or colleagues can help you manage stress and stay grounded.

Practice Self-Compassion: Don't be hard on yourself for needing breaks or making mistakes. Treat yourself with the same compassion you’d offer a friend.

Learn to Delegate: Recognize that you don’t have to do everything alone. Whether it’s at home or work, sharing responsibilities lightens your load.