The Real Signs of Burnout and Simple Steps to Start Feeling Better

When we hear the word burnout, most of us picture someone slumped over a desk, drowning in deadlines, running on caffeine and three hours of sleep.

And sure, that version exists. But burnout is so much bigger than just work.

It can sneak into your home, your relationships, your caregiving roles, even into the way you feel about yourself. Especially when you're the one holding it all together. When you're the “strong” one.

So if you've been feeling exhausted for no clear reason, snapping over small things, or watching your spark quietly fade, this one’s for you.

3 Key Signs of Burnout:

Back in 1975, psychologist Herbert Freudenberger described burnout with three key signs:

Feeling completely drained: Not just tired. Empty. Like you’ve been carrying too much for too long, and now even simple things feel hard.

Feeling detached: You’re going through the motions, but everything feels far away. Conversations, relationships, even things you used to love feel muted.

Feeling like nothing you do matters: You check the boxes, get things done, but it all feels pointless. No win feels like a real win.

If this resonates, it’s not laziness. It’s not a rough patch.

It’s your mind and body waving a bright red flag. And ignoring it won’t make it go away.

Why Burnout Happens?

• Constantly juggling responsibilities without enough support

• Saying yes when your body’s quietly begging you to stop

• Pouring from an empty cup while telling yourself “just one more thing”

• Getting praised for how much you can handle while falling apart inside

We live in a world that rewards overdoing and quietly punishes rest.

So if you’re burned out, it doesn’t mean you’re weak.

It probably means you’ve been strong for way too long without a break.

Simple Steps to Start Feeling Better:

Burnout recovery doesn’t have to mean quitting your job or running off to live in a cottage in the hills. Although, tempting.

It usually starts with small, doable shifts that help you reconnect with yourself.

Try these:

• Pause and breathe: Take a slow breath. Then another. That’s it. Your nervous system needs these tiny breaks more than you think.

• Rest on purpose: Not scrolling. Not multitasking. Actual rest. A walk. A nap. Looking at the sky. Rest doesn’t have to be earned.

• Do one thing just for you: Not to be productive. Something small and silly that makes you feel like you.

• Talk about it: You don’t have to carry it alone. Whether with a friend or a therapist, being heard makes the weight feel lighter.

You’re Not Lazy. You’re Human.

Burnout isn’t about failing. It’s about surviving in a world that asks too much, especially from people who care, give, and show up even when they’re running on empty.

So if something in this blog hit a nerve, consider it your gentle permission to pause.

To rest. To soften. To not have it all figured out.

You’re allowed to take up space. You’re allowed to ask for more. And you’re allowed to begin again in your own way, at your own pace.