You’re crushing deadlines, balancing meetings, and still managing to throw together a half-decent meal (or at least, order one). But deep down, do you feel like a deflated balloon? If your morning coffee feels more like a lifeline than a beverage, you might just be on the fast track to burnout.
Burnout isn’t just feeling “tired.” It’s exhaustion on steroids, a soul-sucking, joy-draining state that makes you fantasize about running away to a remote island (without Wi-Fi). But don’t worry, I’ve got you! Here are nine sneaky signs that burnout is creeping up on you, and exactly how to kick it to the curb.
1. You Wake Up Tired (No Matter How Much You Sleep)
Your alarm goes off, and instead of feeling refreshed, you feel like you got hit by a metaphorical truck. If even 8+ hours of sleep doesn’t cut it, burnout is waving at you from the horizon.
Recovery Tip: Ditch the revenge bedtime scrolling (yes, TikTok can wait) and build a real nighttime routine. Try cutting screen time an hour before bed, journaling, or indulging in a 10-minute meditation.
2. Your Patience Level is at 0.1%
You used to be cool, collected, and only mildly annoyed by Karen from accounting. Now, every little thing, a slow email response, a misplaced stapler, even the sound of someone breathing, drives you up the wall.
Recovery Tip: Take micro-breaks throughout the day. Five minutes of deep breathing, stretching, or even stepping outside for fresh air can reset your nerves.
3. Your Motivation Has Mysteriously Vanished
Remember when you actually cared about your work? Yeah, burnout stole that from you. If your to-do list makes you want to crawl under your desk and cry, it’s time to intervene.
Recovery Tip: Reignite your passion by focusing on small wins. Cross something (anything!) off your list and celebrate it. Also, remind yourself why you started this career in the first place.
4. You’re Living on Caffeine and Sugar
If your body runs solely on triple-shot lattes and whatever sweet treat you can find, it’s screaming for actual fuel. Burnout loves when you neglect yourself.
Recovery Tip: Swap some of that caffeine for water (I know, boring but necessary), and incorporate real meals with actual nutrients. Your brain will thank you.
5. You Zone Out (Like, A LOT)
You stare at your screen, reading the same sentence five times. Meetings blur into one another. Your brain is functioning at 50% capacity and still buffering.
Recovery Tip: Prioritize deep work time. Turn off notifications, set clear boundaries, and take intentional breaks to avoid mental fog.
6. You’re Getting Sick More Often
Your immune system is not vibing with your current lifestyle. If you’re catching colds like it’s a sport, your body is waving a white flag.
Recovery Tip: Prioritize sleep, hydrate, and load up on immunity-boosting foods (think vitamin C, greens, and all the good stuff your mom told you to eat).
7. Work Stress Is Invading Your Dreams
If you’re dreaming about emails, meetings, or your boss’s disappointed face, congratulations! Your burnout is now a 24/7 experience.
Recovery Tip: Establish boundaries between work and personal life. Shut down work emails after a certain time, and do something that actually relaxes you before bed.
8. You Feel Emotionally Numb
You used to care, a lot. Now? Meh. Your once-bubbly enthusiasm is replaced by a deep sense of “whatever.”
Recovery Tip: Reconnect with joy. Do something just for you (yes, outside of work). Dance, paint, sing terribly in the shower, whatever reminds you that life is more than just productivity.
9. You Keep Saying “I Just Need to Push Through”
Burnout’s final trap? Convincing you that if you just push a little harder, things will get better. Spoiler: they won’t.
Recovery Tip: REST. No, not a five-minute break. A real, intentional pause. Take that weekend off, book a massage, go on a mini digital detox, do whatever it takes to hit the reset button.
Burnout is a Sneaky Thief, But You Can Steal Your Energy Back
If you see yourself in these signs, take it seriously. Burnout doesn’t just go away on its own. But the good news? You have the power to stop it.
So, which of these burnout signs hit way too close to home? Drop a comment and let me know, and if you have any magical burnout-recovery hacks, share them! Let’s beat burnout together.