Burnout: Signs to Watch For and How to Prevent It

Burnout is more than just feeling tired or busy. It’s a state of emotional, physical, and mental exhaustion caused by ongoing stress. This stress is usually related to work, caregiving, or other responsibilities that never seem to let up.

Many people don’t notice burnout until they’re already deep in it. The earlier you can spot the warning signs the easier it is to protect yourself from feeling completely overwhelmed. The good news is that burnout isn’t a personal failure. Burnout is your body and mind’s way of asking for change.

Let’s look at how to recognise burnout and what you can do to stop it in its tracks.

What Are the Signs of Burnout?

Burnout affects people in different ways. However, there are three common signs that often appear together:

Exhaustion

This is more than just being tired. It’s a deep, persistent fatigue that doesn’t go away with rest. You might feel like you’re running on empty, struggling to get out of bed, or completely drained after even small tasks. Physical symptoms like headaches, muscle tension, or trouble sleeping can also show up.

Cynicism or Detachment

You may find yourself feeling negative, withdrawn, or emotionally numb. Things that used to matter — like work goals or personal relationships — might feel pointless or frustrating. You might become irritable, short-tempered, or less patient than usual.

Inefficacy or Feeling Unproductive

Even when you're working hard you might feel like you're getting nowhere. Burnout can make it feel like your efforts don’t count or that you’re failing to meet expectations. This can lead to self-doubt, guilt, or a drop in confidence.

If these signs are starting to show up in your life, it’s worth paying attention. Burnout isn’t something to push through. Burnout is a signal to slow down and reset.

How to Prevent Burnout Before It Builds Up

Burnout often comes from a combination of pressure, lack of control, and not enough time to recharge. A few simple changes can help create space for recovery and build resilience over time.

Seek Support

You don’t have to manage everything on your own. Talking to someone like a manager, friend, family member, or counsellor can help ease the pressure. Sometimes just saying “I’m not coping well” is the first step toward getting help or making changes.

In the workplace it might mean asking for a reduced workload, more flexibility, or clearer expectations. At home it could mean asking for help with childcare or housework. Support doesn’t have to fix everything. It just needs to make things a little easier.

Set Clear Boundaries

One of the biggest drivers of burnout is feeling like you can’t switch off. If work bleeds into evenings and weekends, or if you’re constantly answering messages outside of hours, it’s hard to recover.

Try setting small boundaries to start. That might be turning off work notifications after 6pm, saying no to extra commitments when you’re already stretched, or scheduling short breaks during the day to reset. Boundaries help you protect your time and energy so you can use them where they matter most.

Build in Breaks

Rest isn’t a luxury. Rest is a necessity. Regular breaks during the day can prevent the build-up of stress and give your brain time to recharge. Even a few minutes to step outside, stretch, or take a deep breath can reset your nervous system.

Longer breaks (like weekends, holidays, or mental health days) are equally important. If you haven’t had proper time off in a while it might be time to schedule it in.

Move Your Body

Exercise is a powerful tool for mental wellbeing. You don’t have to do anything intense — even a daily walk can help clear your head, improve your mood, and reduce stress. Moving your body also helps improve sleep, energy levels, and emotional regulation. All of these can reduce the risk of burnout.

The goal isn’t to add pressure to “do more”. Just find small ways to reconnect with your body and get out of your head.

Listen to What Your Mind and Body Are Telling You

Burnout is your body’s way of saying to you “I can’t sustain this.” It’s not something to ignore or power through. It’s a chance to pause, reflect, and make changes before things get worse.

If you’re starting to feel signs of burnout, take them seriously. You deserve rest, support, and balance. You don’t have to do it all. And you don’t have to do it alone.

Even small changes like setting a boundary, asking for help, or taking a short walk can help you feel more in control. The sooner you act the easier it is to recover and return to a place where you feel calm, capable, and confident again.