10 SIGNS OF BURNOUT (AND HOW TO RECLAIM YOUR ENERGY)
By Nicole Fuge
Burnout isn’t just about feeling tired—it’s that deep, bone-weary exhaustion that hits when stress sticks around for too long. Maybe work is relentless, mothering feels overwhelming, or life in general is just a lot. Whatever the cause, burnout has a sneaky way of creeping in before you even realise it.
The trick? Catching it early. Here are 10 signs to watch for—and some easy, practical ways to start feeling like you again.
1. Constant Fatigue
If you feel tired even after a full night’s sleep, it might not just be exhaustion—it could be burnout. Chronic fatigue is a telltale sign your body is running on empty.
What to do:
Prioritise rest, adopt a regular sleep schedule, and explore mindfulness techniques like meditation or yoga to calm your mind.
2. Decreased Productivity
Struggling to focus, meet deadlines, or get through tasks that used to come easily? Burnout can leave you feeling sluggish and unmotivated.
What to do:
Break tasks into smaller chunks, take regular breaks, and seek support from coworkers or loved ones when needed.
3. Irritability and Mood Swings
Feeling unusually short-tempered or emotionally volatile? Burnout often affects your emotional resilience, making even small challenges feel overwhelming.
What to do:
Identify triggers and incorporate stress-relief activities, such as journalling, walking in nature, or talking to a therapist.
4. Sleep Disturbances
Burnout can lead to trouble falling asleep, staying asleep, or waking up too early. This creates a vicious cycle, as poor sleep further exacerbates fatigue and stress.
What to do:
Create a bedtime routine free of screens and stimulating activities. Consider relaxation techniques like deep breathing or guided meditation.
5. Physical Symptoms
Headaches, muscle tension, stomach issues, and frequent colds could signal that stress is taking a toll on your body.
What to do:
Listen to your body and prioritise self-care. Regular exercise, a balanced diet, and hydration can help alleviate physical symptoms.
6. Disconnection from Loved Ones
Burnout can make you withdraw from friends and family, leaving you feeling isolated and misunderstood.
What to do:
Set aside time to connect with loved ones, even if it’s just a short phone call. Sharing your feelings can be incredibly therapeutic.
7. Lack of Enjoyment
If activities you once loved no longer bring you joy, this could be a red flag. Burnout often saps enthusiasm and creativity.
What to do:
Reintroduce hobbies or try new activities to reignite your passion. Be patient—it may take time to rediscover what lights you up.
8. Overwhelm and Hopelessness
Feeling like you’ll never catch up or that your efforts are pointless? These feelings can be paralysing and are a core symptom of burnout.
What to do:
Focus on what’s within your control. Setting small, achievable goals can help rebuild your confidence and sense of purpose.
9. Emotional Numbness
Burnout can leave you feeling detached or indifferent, even in situations where you’d usually feel deeply engaged.
What to do:
Practice gratitude and mindfulness to reconnect with your emotions. Acknowledge your feelings without judgement.
10. Neglecting Self-Care
Skipping meals, ignoring exercise, or avoiding things that nourish your soul? Burnout often leads to neglecting personal wellbeing.
What to do:
Rebuild your routine with small, manageable changes. Start with one act of self-care each day, like a nutritious meal or a short walk.
When to Seek Help
Burnout isn’t just about “pushing through.” If these signs resonate with you, don’t hesitate to seek professional help. Therapists, counsellors, or support groups can provide tailored strategies to help you recover.
Burnout is a signal—not a failure. By recognising the signs early and making intentional changes, you can protect your mental health and regain your vitality.
Feeling burnt out doesn’t have to be your norm. Start with small steps and remember: prioritising your wellbeing is never selfish—it’s essential.
MUSE PAPER
ISSUE 01
Disclaimer: The content provided on Muse Paper is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare professional with any questions you may have regarding your health, medical conditions, or treatments.