What is Burnout? Signs You are Going Through it

What is Burnout - Sakeena Academy

Many people experience burnout but don’t always talk about it. Burnout is that feeling when you are mentally, physically, and emotionally drained, like your brain is always empty, no matter how much rest you get. Due to the pressure to stay busy and productive, burnout has become a common part of modern life.

Whether you’re juggling work, family, studies, or all of the above, the stress can build up until it feels like too much. And the worst part? You might not even realise you are burnt out until things get really bad.

In this blog, we will discuss burnout, the signs to watch out for, and how to start feeling like yourself again. If you have been feeling off lately, there’s a good chance burnout is the reason, and it’s time to do something about it.

What Is Burnout and Why It Matters

According to a recent report by Boston Consulting Group, 48% of workers from eight countries (including the U.S., UK, and India) reported struggling with burnout. This indicates the extent to which only those in work settings are experiencing the stress.

Burnout is more than just feeling tired or stressed. It’s a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress, often related to work, caregiving, or constant high demands. If you’ve ever felt like you’re running on empty, no matter how much you rest, chances are you’re dealing with burnout.

It starts slowly and subtly until one day, even the smallest tasks feel overwhelming. Burnout doesn’t just affect performance or productivity; it impacts mental health, relationships, and even physical well-being.

However, as the above figures suggest, this has recently become a global issue. So, you’re not alone. Millions of people are silently suffering from burnout without even realising it.

In today’s nonstop, hustle-focused culture, burnout is becoming increasingly common. We are expected to always be available, on, and productive. But that’s not how humans are designed to function. Understanding burnout and learning how to manage it is essential for anyone who wants to stay healthy and balanced in the long run.

Signs and Symptoms of Burnout

Burnout doesn’t happen overnight. It builds up over time, often masked as just being “busy” or “tired.” The signs and symptoms can vary from person to person, but they generally fall into three major categories: physical, emotional, and behavioural.

Physical Symptoms

One of the first things you might notice is that you’re constantly tired. We are not talking about the kind of tired that goes away with a good night’s sleep. This is a deep, bone-level exhaustion that doesn’t lift, no matter how much you rest.

Your body feels heavy, your energy is low, and you start relying on caffeine or sugar just to get through the day. Despite having caffeine or taking other measures, the feeling of exhaustion never seems to vanish.

Sleep problems are another red flag. You may find it hard to fall asleep, or you wake up in the middle of the night with your mind racing. Some people sleep more than usual and still feel exhausted.

Frequent headaches, muscle tension, and even stomach problems are also common. When you’re dealing with burnout, your body is in a constant state of stress.

Emotional Symptoms

Emotionally, burnout can make you feel detached from everything and everyone. Things you used to enjoy no longer bring you happiness. You might feel irritable or angry for no reason. Small inconveniences suddenly feel like huge obstacles. There’s a constant sense of dread or anxiety that follows you, even during your time off.

One of the most obvious signs of burnout is a loss of motivation. You no longer care about work, hobbies, or even yourself. You might think, “What’s the point?” or feel like you’re failing at everything, even if you’re not.

Over time, this emotional exhaustion can turn into cynicism. You begin to view your job or responsibilities in a negative light. You might start snapping at co-workers or withdrawing from friends and family. It’s not that you don’t care; it’s that you have run out of energy to care.

Behavioral Symptoms

Behavioural changes often show up last but can be just as serious. Maybe you start missing deadlines or procrastinating more than usual. You might stop returning calls or avoid social situations because you’re too drained to engage.

Sometimes, burnout leads to unhealthy coping strategies like overeating, drinking more than usual, or binge-watching TV shows to escape reality.

Some people feel like they have to keep pushing through because they don’t want to seem weak or lazy. But ignoring these signs only makes burnout worse. If you notice these symptoms in yourself or someone else, it’s time to take them seriously. Burnout doesn’t go away on its own, it must be addressed.

Impact of Burnout in Everyday Life

Burnout isn’t just a temporary rough patch. If it is left untreated, it can lead to serious mental and physical health issues like depression, anxiety, heart disease, and even weakened immunity. Your relationships can suffer too. You might snap at your partner, avoid friends, or feel emotionally distant from your kids.

In work settings, burnout is often linked to lower productivity, frequent mistakes, and a higher chance of leaving your job. But it’s not just about poor performance. Burnout affects how you see yourself. It takes away your confidence and makes you feel like you’re constantly failing, even when you’re doing your best.

One of the most frustrating things about burnout is that it can make you feel stuck. You want to get better, but don’t have the energy to make changes. You know something is wrong, but don’t know where to start.

That’s why it’s so important to recognise burnout early. It gives you the chance to hit pause before things go out of control. You need to be aware of it and take action when required.

Recovering From Burnout

Recovering from burnout isn’t about taking a weekend off or vacationing. It’s about making meaningful changes in how you live and work. The first step is acknowledging your burnout and permitting yourself to rest. This isn’t weakness, it’s self-preservation.

Start by prioritising self-care. That means getting enough sleep, eating nutritious foods, staying hydrated, and moving your body regularly. Even a short walk outside can do wonders for your mental state. Try to unplug from technology when you can. Constant notifications and screen time only add to your stress levels.

Mindfulness can also be incredibly helpful. Practices like meditation, deep breathing, or journaling can help you reconnect with yourself and calm your racing thoughts. It might feel silly or hard at first, but these small habits can create big changes over time.

Learning to set boundaries is another key step in preventing burnout. If you’re always saying yes to everything, you’re likely spreading yourself too thin. It’s okay to decline invitations, postpone tasks, or ask for help. Speak up if your workload is unmanageable or need more support at home or work.

Sometimes, the best thing you can do is talk to someone. Opening up can relieve some of your emotional weight, whether it’s to a friend, family member, or mental health professional. There’s no shame in seeking help. In fact, it’s one of the bravest things you can do.

Workplace culture plays a big role, too. Employers should foster environments where rest and well-being are prioritised. That means encouraging breaks, offering mental health resources, and understanding when employees need time to recover. Burnout is not a personal failure; it’s often a response to an unhealthy system.

If you are constantly struggling with stress due to burnout and the above guidelines are not helping, we suggest you seek professional help. Here at Sakeena Academy, we also offer one-on-one consultations with expert psychologists and professionals of your choice.

Wrapping Up

If you’ve made it this far, chances are you’ve experienced burnout in some form, or you’re close to someone who has. Know this: you’re not broken, and you’re not alone. Burnout can feel overwhelming, but it’s not permanent. With the right steps, you can heal, recover, and protect yourself in the future.

Start by listening to your body and your emotions. If something feels off, it probably is. Take small steps toward caring for yourself again. Rest without guilt. Say no without explanation. Rebuild your routines with compassion and patience.

Burnout doesn’t define you. It’s just a signal that something needs to change. And the good news? You have the power to make those changes. So breathe deeply, take a break, and remember you are allowed to put yourself first.

Frequently Asked Questions (FAQS)

Why do I always feel tired, even after sleeping?

Constant fatigue that doesn’t improve with rest is often a sign that your body and mind are overwhelmed. It could be due to chronic stress, emotional strain, or pushing yourself too hard for too long without proper breaks.

How do I know if I’m experiencing burnout?

Some common signs may include constant fatigue, lack of motivation, irritability, sleep problems, and feeling detached or emotionally numb. Burnout might be the reason you struggle to function normally and always feel drained.

How can I recover from burnout?

Start with rest and self-care. Prioritise sleep, eat well, take breaks, and do things that bring you peace. Try mindfulness or journaling. Don’t be afraid to say no or ask for help. Recovery takes time, but small changes can make a big difference.

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