Tired of Feeling Tired? Let’s Talk About Burnout and How to Heal
Let’s start with the truth: burnout isn’t just about being exhausted. It’s a full-body, full-mind slow fade that can sneak up on you like a bad Netflix ending - suddenly, you realize something’s off, and you’re not quite yourself anymore.
As a therapist, I see burnout show up in lots of different ways. Some people come in feeling irritable for “no reason.” Others say they’ve lost their motivation or joy for things they used to love. Many describe themselves as constantly tired, even after a full night’s sleep. Sound familiar?
Burnout is more than stress - it’s what happens when stress becomes chronic and overwhelming, and your usual coping tools aren’t cutting it anymore.
Photo by Ephraim Mayrena on Unsplash
So… What Is Burnout?
Burnout is more than just feeling tired or stressed - It is an emotional, mental, and physical exhaustion by excessive or prolonged stress. Although it’s often discussed in the context of work, burnout can also affect caregivers, students, parents, and anyone under chronic stress! Based on research by Christina Maslach, one of the leading experts on burnout, it has three main components:
Emotional exhaustion – feeling drained, overwhelmed, and unable to cope.
Depersonalization or cynicism – developing a negative or detached attitude toward your job or responsibilities.
Reduced personal accomplishment – feeling ineffective, unproductive, or lacking a sense of purpose.
Signs and Symptoms of Burnout
Let’s break it down into categories you might recognize:
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Chronic fatigue
Headaches or stomach aches
Sleep disturbances
Frequent illness (your immune system’s waving a white flag)
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Feeling detached or numb
Irritability or mood swings
Anxiety or low mood
Feeling overwhelmed by even small tasks
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Procrastination or avoidance
Withdrawing socially
Using food, alcohol, or screens to cope
Decline in performance or creativity
Okay, I might be burned out. Now what?
First off - deep breath. You’re not broken. Burnout is a response, not a personality flaw. You don’t need to be “tougher.” You need support, space, and maybe a few new strategies.
Here are some evidence-backed ways to start feeling like yourself again:
1. Name it to tame it.
Just recognizing you’re burned out can be healing. It gives you a framework and a direction for recovery. Journaling or talking to a therapist can help you understand what parts of your life are draining you the most.
2. Rebuild boundaries.
Burnout thrives in boundary-less environments. That could mean setting limits with work emails, carving out non-negotiable rest time, or saying “no” to things that aren't essential.
3. Create micro-moments of joy.
Research shows that even tiny positive experiences - a 5-minute walk, dancing to your favorite song, texting a friend - can help replenish your emotional reserves. You don’t need a two-week vacation to start healing (though hey, that’d be nice too).
4. Rebalance your workload (and your self-worth).
Many of us tie our value to how productive we are. Burnout recovery often involves redefining success and learning to value rest, presence, and being human over hustle.
5. Move your body, gently.
Exercise (even light stretching) can regulate your nervous system, which gets frazzled under chronic stress. Think of it as your body's “reset” button.
6. Talk to someone.
Burnout can be isolating. Therapy can help you process your emotions, find clarity, and build a plan for healing. You don’t have to do this alone - really.
A quick personal note…
If you're feeling crispy, cooked, or like a ghost of your former self - you’re not the only one. Burnout is incredibly common, especially in our fast-paced, always-on culture. But it's not a life sentence. With the right support and tools, recovery is absolutely possible!
If you’re curious about how therapy might help, feel free to reach out. Whether it’s burnout, stress, or just needing a space to breathe and be seen - we’re here for you.