We hear the word “burnout” a lot but what does it really mean? Burnout isn’t just feeling exhausted after a long day - it’s a persistent state of emotional, physical, and mental depletion. Going through burnout can feel overwhelming and isolating at times causing you to feel drained, unmotivated and/or emotionally exhausted.

Common Signs of Burnout

1. Physical Symptoms

• Chronic fatigue and exhaustion

• Frequent headaches or muscle pain

• Weakened immune system (getting sick often)

• Changes in appetite or sleep patterns

2. Emotional Symptoms

• Feeling detached or unmotivated

• Increased irritability or mood swings

• Persistent feelings of cynicism or negativity

• Decreased sense of accomplishment or self-worth

3. Cognitive Symptoms

• Difficulty concentrating or making decisions

• Forgetfulness or mental fog

• Increased self-doubt or feeling ineffective

• Daily tasks require more mental energy than usually 

4. Behavioral Symptoms

• Withdrawal from responsibilities or social activities

• Procrastination or reduced productivity

• Increased reliance on food, alcohol, or substances to cope

• Avoiding work or feeling dread about daily tasks 

How to Cope with Burnout

1. Give Yourself Permission to Pause

Burnout thrives when we push ourselves past our limits without rest. If you’re feeling exhausted, allow yourself to take a step back.

2. Reevaluate Your Commitments and Set Boundaries

Are you saying yes to everything? It’s easy to overcommit, but taking on too much can drain your energy. Identify areas where you can set boundaries.

3. Prioritize Activities That Recharge You

What truly brings you joy? Whether it’s reading, exercising, spending time with loved ones, or simply being in nature, prioritize activities that allow you to decompress and recharge 

4. Take Care of Your Body

Burnout manifests physically too. Focus on:

• Sleep – Aim for quality rest, not just hours in bed.

• Nutrition – Fuel your body with foods that give you energy.

• Movement – Even a short walk can help reset your mind.

5. Seek Support

You don’t have to go through this alone. Reach out to friends, family, or even a therapist. Talking about what you’re going through can be incredibly validating and help you gain perspective.

6. Redefine Productivity

Sometimes, we tie our self-worth to how much we achieve. But productivity isn’t about doing more—it’s about doing what truly matters. Give yourself permission to slow down and focus on meaningful progress, not just checking off to-do lists.

7. Make Small, Sustainable Changes

Big lifestyle overhauls can feel overwhelming. Instead, focus on small, consistent habits. Maybe that means starting your day with a mindful moment, setting a hard stop on work hours, or drinking more water. Small shifts lead to big changes over time.

Remember: Burnout Is a Signal

Burnout is your bodies response to chronic stress and by acknowledging it, you are taking the first step towards healing. Remember, your worth isn’t defined by productivity. If you are experiencing burnout and seeking extra support, book a consult here to see how our team can best support you on your healing journey!