Signs You Might Be Experiencing Burnout (and How to Recover)

In today’s fast-paced world, many of us push ourselves to the limit—juggling work, family, relationships, and personal responsibilities without ever slowing down. But over time, this relentless pace can take its toll, leading to exhaustion, stress, and a sense of emotional depletion.

This state is known as burnout, and it can have a profound impact on your mental, physical, and emotional well-being. Burnout isn’t just about feeling tired, it’s a deeper form of exhaustion that affects your ability to function, enjoy life, and engage with others.

The good news? Burnout is reversible, and with the right strategies, you can recover and protect yourself from reaching this state again.

In this post, we’ll explore the key signs of burnout, why it happens, and practical ways to regain your energy and balance.

What Is Burnout?

Burnout is a state of chronic stress that leads to physical and emotional exhaustion, detachment, and a reduced sense of accomplishment. It’s often caused by prolonged periods of high stress without enough time to rest and recharge.

While burnout is commonly associated with work, it can also stem from other areas of life, such as parenting, caregiving, or trying to meet unrealistic personal expectations.

Signs You Might Be Experiencing Burnout

Burnout doesn’t happen overnight—it builds up gradually. Here are some key signs to look out for:

1. Constant Exhaustion (Even After Resting)

✔️ You feel drained all the time, no matter how much sleep you get.
✔️ Everyday tasks that once felt manageable now feel overwhelming.
✔️ Even relaxing activities (like watching TV or reading) don’t seem to help.

2. Feeling Emotionally Numb or Detached

✔️ You no longer feel excited about things you used to enjoy.
✔️ You feel disconnected from your emotions or the people around you.
✔️ You find it difficult to engage in conversations or social interactions.

3. A Decline in Work or Daily Performance

✔️ Tasks take longer than they used to, and concentration is difficult.
✔️ You make more mistakes than usual.
✔️ You feel unmotivated or like your efforts don’t matter.

4. Increased Irritability and Frustration

✔️ Small annoyances feel overwhelming.
✔️ You feel impatient, short-tempered, or emotionally reactive.
✔️ You struggle to find empathy for others.

5. Sleep Problems

✔️ You find it hard to fall asleep, even when exhausted.
✔️ You wake up in the middle of the night with racing thoughts.
✔️ Sleep doesn’t feel restorative, and you wake up feeling tired.

6. Increased Physical Symptoms

✔️ Frequent headaches, stomach issues, or muscle tension.
✔️ More colds or a weakened immune system.
✔️ Feeling constantly drained, even with a healthy lifestyle.

7. Cynicism and a Negative Outlook

✔️ You feel emotionally drained and disinterested in things you once cared about.
✔️ You have a more negative view of life, work, or relationships.
✔️ You feel like your efforts aren’t making a difference.

8. Feeling Trapped or Hopeless

✔️ You feel stuck in a cycle of stress with no way out.
✔️ You struggle to see solutions to problems that once seemed manageable.
✔️ You feel like giving up on certain aspects of life or work.

If you resonate with several of these signs, you may be experiencing burnout. But recovery is possible, and taking action now can prevent things from getting worse.

How to Recover from Burnout

Burnout isn’t something that disappears overnight—it requires intentional changes to rest, recharge, and restore balance. Here’s how you can begin the recovery process:

1. Recognise and Acknowledge Burnout

The first step is accepting that you’re burnt out and allowing yourself to slow down. Many people ignore the warning signs, thinking they just need to “push through.” But burnout requires rest, not more effort.

✔️ Give yourself permission to take a break.
✔️ Acknowledge that burnout is real and valid.
✔️ Understand that recovering isn’t about being “lazy”—it’s about protecting your well-being.

2. Set Boundaries to Reduce Overload

If you’re constantly overcommitted, setting boundaries is essential.

✔️ At Work: Say no to additional responsibilities when you’re already overwhelmed.
✔️ At Home: Delegate tasks and ask for support from family members.
✔️ With Social Commitments: Give yourself permission to cancel or reschedule plans if needed.

Boundaries aren’t about shutting people out—they’re about protecting your energy.

3. Prioritise Restorative Activities

When recovering from burnout, passive rest (like watching TV) isn’t always enough. You also need active rest, which restores your mental and emotional energy.

✔️ Deep rest: Ensure you’re getting high-quality sleep.
✔️ Mindfulness practices: Meditation, breathing exercises, or spending time in nature.
✔️ Creative outlets: Writing, painting, music, or anything that brings joy.
✔️ Physical movement: Gentle exercise like yoga, stretching, or walking.

4. Reconnect with What Brings You Joy

Burnout can make life feel monotonous. Reintroducing small joys can help reignite a sense of fulfilment.

✔️ Try a hobby you used to love.
✔️ Spend time with people who uplift you.
✔️ Do something just for fun without pressure or productivity.

Joy isn’t a luxury—it’s essential for well-being.

5. Reduce Stress with Small Daily Changes

✔️ Take breaks throughout the day—don’t wait until exhaustion hits.
✔️ Limit screen time and social media, which can add to mental fatigue.
✔️ Practice gratitude—write down three small things you appreciate each day.
✔️ Give yourself time to transition between work and personal life.

Burnout recovery isn’t about drastic changes—it’s about small, consistent steps toward balance.

6. Seek Professional Support if Needed

If burnout is deeply affecting your mental health, speaking to a therapist can provide guidance, emotional support, and practical coping strategies.

Preventing Burnout in the Future

✔️ Check in with yourself regularly – Are you feeling overwhelmed? Adjust accordingly.
✔️ Maintain boundaries – Learn to say no to things that drain you.
✔️ Prioritise self-care – Consistently include rest and joy in your routine.
✔️ Seek support early – Don’t wait until burnout becomes severe before reaching out for help.

Find Support for Burnout in Surrey

Burnout isn’t a sign of weakness—it’s a sign that something needs to change. And you have the power to make those changes, step by step.

If you’re experiencing burnout and struggling to recover, therapy can provide guidance, clarity, and coping strategies. At The Practice, we offer professional support in Surrey to help individuals regain energy, manage stress, and restore balance. We have a wealth of well trained and experienced therapists at The Practice to help. Please feel free to contact us or call on 0333 0096 321 if you feel therapy can assist you.