5 Subtle Signs You’re Burned Out and How To Fix It

Burnout can sneak up on you when you least expect it — and the signs may be subtle. Maybe you find yourself snapping at someone who’s asking a routine question. Maybe you’ve lost your ability to focus during the afternoon, when normally that’s when you’re most productive. Or maybe you’ve noticed that you’re not enjoying things you normally love. Burnout is a common experience, but that doesn’t mean you have to suffer its consequences.

You can nip feelings of burnout in the bud by recognizing the common signs of hitting your breaking point and making a plan to tackle them. According to therapists, there are a few telltale signs that you need to take a break to recharge, regroup, and center yourself. Here are the main signs and symptoms of burnout, plus what to do when you realize you’re experiencing them. 

Common Signs of Burnout

According to Rachel Marmor, a licensed mental health counselor based in South Florida, “burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress.” She notes that the most common symptoms of feeling burnt out include:

• Chronic fatigue: Feeling sleepy all the time and lacking energy
• Detachment: Feeling apathy toward your work or personal life
• Irritability: Getting angry over mundane things   
• Decreased performance and productivity: Feeling that even simple tasks are difficult
• Physical symptoms: Headaches, stomach issues, or changes in sleep patterns

Although burnout can look like many different things and may be difficult to spot, it’s important to slow down and pay attention to your feelings if you’re noticing you’re not your usual self.

What To Do First if You Suspect You’re Burnt Out

“We often don’t admit we’re burnt out until we’re months deep into it,” says Brianna Paruolo, LCMHC, psychotherapist and founder of On Par Therapy NYC. “Once you start noticing sure signs, don’t bargain with yourself. It’s crucial to understand that experiencing burnout is not a personal failing; it’s a reflection of the systems and structures surrounding you.”

Paruolo recommends taking a step back to examine what’s going on and, most importantly, to be gentle and kind to yourself. “This is not the time for self-criticism,” she says. “Try to reassess what’s within your control versus what’s outside of it. This perspective shift can be incredibly empowering and is often the first stride toward recovery.”

If you suspect your signs and symptoms of burnout are getting to be too overwhelming, working with a mental health professional can help you develop a plan. Check to see what type of mental health services your insurance provides. If your plan doesn’t include coverage, there are many therapists you can reach out to individually to inquire if they offer sliding scale services for less expensive therapy. Local colleges and universities will also offer discounted therapy from students who are studying under licensed psychologists. 

How To Accept Things You Can’t Avoid

For many people, burnout is a result of simple, everyday tasks such as working or commuting. Once you’ve identified that you’re feeling burnt out, try to “get to the root of the issue,” Angela Williams, a licensed clinical social worker and mindset coach, says. “Ask yourself what specific tasks, elements of work culture, or relationships are causing you the most stress. Dig deep to understand your subconscious beliefs about your relationship to work.” 

For example, if you believe you have to prove yourself to be worthy, you may have an unhealthy approach to work in general. Correcting the narrative in your head may help you relieve some of the stress you’ve been holding on to. 

When it comes to mundane stressors such as long traffic lines, rush hour, and rude drivers, Paruolo suggests practicing acceptance. “This doesn't mean you approve of it, but acceptance allows you to move forward and take control of the narrative,” she says. “Trains get delayed, traffic seems endless, and road bumps are inevitable. While we might not have a say in what happens to us, we absolutely have a say in how we choose to react.” Taking deep breaths and focusing on your reaction instead of theirs will have you on your way to calming those burnout symptoms.