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Am I Burnt Out? How to Spot the Signs and Take Action.

  • Corrie Furner
  • Apr 16, 2024
  • 4 min read

Updated: Apr 24



Burnout rarely shouts. It whispers at first - in the skipped gym sessions, the unanswered messages, the heaviness that lingers even after a full nights sleep. We find ourselves juggling work and family, caring for others while barely caring for ourselves. A recent diagnosis, a demanding job, the endless rhythm of shift work - it all adds up. Slowly, we're pulled in so many directions, we forget what it feels like to simply be. Somewhere in the noise, we lose the quiet moments that once helped us feel whole, feel like ourselves.


Once upon a time, burnout would hit hardest at year's end. Now? It's showing up all year round—minus January, when everyone disappears to the South Coast.


So, what exactly is burnout, and how can we prevent it?



What Is Burnout?

Burnout is the accumulation of numerous unaddressed small stressors and disregarded warning signs as we try to push through, multitask, and handle everything. Over time, these chronic stresses lead to emotional, physical, and mental exhaustion—a breaking point.


It can be difficult to differentiate exhaustion from burnout and burnout from depression. When we are stressed we may feel exhausted which is a normal response. Burnout however, is more than the experience of exhaustion and can in fact lead to depression (Institute for Quality and Efficiency in Health Care, 2024). Identifying the early signs of burnout is key to taking proactive steps to avoid hitting breaking point.


What Causes Burnout?

While work is the most obvious culprit, burnout can also stem from daily life responsibilities—like household chores, managing finances, or caring for loved ones. Often, burnout is a result of a combination of external pressures and internal tendencies. Traits like perfectionism and people-pleasing, for example, can exacerbate burnout, as they lead to unrealistic standards, difficulty setting boundaries, and the constant need to “do it all.” Think of how exhausting it can be to constantly seek approval, avoid conflict, or double-check every task to ensure it’s flawless. These habits might seem helpful initially, but over time, they can drain your energy and wellbeing.


Types of Burnout

According to (Montero-Marin et al. (2014), burnout can appear in different ways, depending on the stressors in your life:


  • Overload Burnout: Feeling perpetually overloaded with tasks, pushing yourself to meet ever-growing demands.

  • Under-Challenged Burnout: Experiencing stagnation or lack of fulfilment, especially in work that doesn’t feel meaningful.

  • Neglect Burnout: Feeling unsupported, incompetent, or unappreciated in your environment, whether at work or home.


Understanding the type of burnout you may be experiencing can help you take more targeted steps to address it. This is often the first step in either burnout or stress counselling.


Early Signs of Burnout

  • Persistent fatigue, feeling REALLY, REALLY tired.

  • Waking up without energy, struggling to get out of bed and hitting the snooze button repeatedly.

  • Growing irritability and frustration, especially with loved ones.

  • Decreased motivation and enthusiasm.

  • Avoiding activities and social events that you used to enjoy.

  • Difficulty concentrating, re-reading the same paragraph multiple times.

  • Cognitive dysfunction, like forgetting things or feeling confused.

  • A sense of barely keeping your head above water.


Take a moment to reflect on your own experience. Ask yourself: When was the last time I felt truly rested? Am I snapping at others or withdrawing? Am I neglecting things that used to bring me joy? Being honest with yourself is the first step toward recovery.


What Can You Do?

If you’re noticing some of these signs, don’t ignore them! Gabriella Tavella and Gordon Parker, authors of Burnout: A Guide to Identifying Burnout and Pathways to Recovery, recommend making changes to your environment, whether it’s at work, at home, or both. Here are some practical burnout-prevention strategies:


  • Set Boundaries: Give yourself permission to say “no” and prioritize what truly matters.

  • Schedule Breaks: Plan short breaks throughout the day, and consider having a “stop” time when work ends.

  • Mindfulness & Exercise: Tune into your bodily sensations, such as tension in your throat or stomach. Exercise and mindfulness practices can help relieve stress.

  • Prioritise Rest and Self-Care: Burnout doesn’t only require a mental shift; it requires adequate sleep, nutrition, and time to recharge.


Remember, if nothing changes, burnout is likely to progress. Implementing even one or two of these strategies can make a difference over time.


Handling Life’s Curveballs

Burnout depletes our energy, making it tough to cope with unforeseen events that take us by surprise. These unexpected curveballs can be the tipping point. Sometimes, burnout can even be mistaken for depression, so it’s crucial to seek appropriate medical support from your GP or a mental health practitioner if you’re feeling persistently overwhelmed.


Getting Support

If you’re feeling the weight of burnout—whether it’s from workplace pressures or home responsibilities—don’t hesitate to reach out. Seeking help is a sign of strength. If you’d like support in managing stress or burnout, please make an appointment.


Corrie xo


Like to know more?







References

Institute for Quality and Efficiency in Health Care (2024). Depression: Learn More - What is burnout? Available from: https://www.ncbi.nlm.nih.gov/books/NBK279286/


Montero-Marin, J., Prado-Abril, J., Demarzo, M. M. P., Gascon, S., & García-Campayo, J. (2014). Coping with stress and types of burnout: Explanatory power of different coping strategies. PLOS ONE, 9(2), e89090. https://doi.org/10.1371/journal.pone.0089090

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