Running on Empty? 8 Signs of Burnout and What to Do

Burnout rarely arrives all at once. It creeps in over months of pushing through, until one day you realise you are running on empty. Spotting it early makes recovery much easier.

What burnout is

Burnout is a state of physical and emotional exhaustion caused by long-term stress, most often linked to work, studies or caring for others. It is not a sign of weakness or of not trying hard enough. It is usually a sign that you have been trying too hard, for too long, without enough support or recovery.

8 signs to look out for

1. Tiredness that rest doesn't fix. You wake up exhausted, even after a full night's sleep or a weekend off.
2. Dreading the day. A heavy feeling on Sunday evenings, or before you start work each morning.
3. Feeling detached or cynical. You care less about work or people you used to care about.
4. Getting less done. Tasks take longer, mistakes creep in, and focus is harder.
5. Irritability. Small things set you off, at work or at home.
6. Physical signs. Headaches, stomach problems, getting ill more often.
7. Pulling away. Skipping time with friends or things you used to enjoy.
8. Leaning on quick fixes. More caffeine, sugar, alcohol or scrolling to get through.

Burnout or depression?

They can look alike. Burnout is usually tied to a particular part of life, such as work, and may lift when that pressure changes. Depression tends to affect every part of life, including things that have nothing to do with work. If low mood has lasted two weeks or more, or you have lost interest in most things, please talk to a professional.

Steps towards recovery

• Rest properly. Real rest means time that asks nothing of you: no emails, no catching up.
• Set limits. Decide when your working day ends, and protect it. Practise saying no to extra tasks you can't take on.
• Look after the basics. Regular meals, sleep and some movement give your body a chance to recover.
• Reconnect. Spend time with people who leave you feeling lighter.
• Talk to your manager or team if you can, about workload, deadlines or flexibility.
• Get support. A counsellor or psychologist can help you untangle what is draining you and plan changes that last.

When to reach out

If burnout is affecting your health, relationships or ability to function, or you feel hopeless, it is time to talk to someone. You don't have to wait until you can't go on.