What is burnout? How to spot the signs before stress goes too far

With many of us facing constant deadlines at work, the internet keeping us connected around the clock, and the juggle of daily responsibilities, burnout can sneak up on us faster than we realise.

It’s becoming increasingly common, and many of us only realise we’re experiencing burnout once it starts to take a real toll.

But what exactly is burnout? And how do you know if it’s more than just a stressful week? In this article, we’ll unpack what burnout really is, explore its common symptoms and causes, and share practical ways to help manage and prevent it so you can protect your wellbeing and thrive.

What is burnout?

Burnout is a form of exhaustion that comes from constantly feeling overwhelmed and under pressure. It happens when emotional, physical, and mental fatigue build up over time.

It can reduce your ability to be productive and can cause feelings of hopelessness, cynicism, and resentment. If it persists over time, it may also affect your immune system, making you more vulnerable to headaches, colds, and gut problems.

Recognised by the World Health Organization as an “occupational phenomenon”, burnout can also impact your relationships and daily functioning, making it harder to engage with loved ones or complete everyday tasks.

It is also different from stress. While some amount of stress can boost motivation and performance, burnout leaves you with little motivation, emotion, or care. Where stress can make you feel anxious, burnout leaves you feeling depleted.

Signs of burnout

Burnout doesn’t happen overnight. It builds up over time, and the early signs can be easy to miss. If left unchecked, symptoms can get worse, so recognising and addressing them early is key.

Common signs of burnout include:

• Feeling exhausted: Feeling drained, no matter how much you rest.
• Alienating yourself from activities: A lack of motivation and growing cynicism toward your work or responsibilities. You may start to emotionally distance yourself or feel numb about your environment.
• Finding it harder to perform at your best: Struggling to focus, complete tasks, or be creative at work or home. Everyday responsibilities can feel overwhelming or impossible.
• Mentally drained: You may feel self-doubt, helplessness, defeat, and failure. You may feel that you are on your own, lose your sense of purpose, and feel increasingly cynical, dissatisfied, and incapable.
• Physically drained: While feeling drained can be linked to other health issues, they may also occur alongside burnout. This might include frequent colds or flu, changes in appetite, recurring headaches, muscle tension, and trouble sleeping.

If you notice these symptoms in yourself or someone close to you, it may be time to take steps to address burnout.

What are the causes of burnout?

Burnout can stem from many things, including too much workload, lack of control, and a general lack of support.

Work-related stress is one of the most common causes. While it’s normal to get stressed at work every now and then, if it’s happening over an extended period of time, this can lead to burnout. Scenarios that cause work stress include not being sure what’s expected of you, having too much to do, feeling like you’re being treated unfairly, or just putting a lot of pressure on yourself.

You also might be at greater risk of feeling stressed at work, and ultimately developing burnout, if you’re taking part in demanding activities, experiencing a lack of social appreciation, or if you have a poor work/life balance.

How to manage burnout?

To avoid burnout, it’s important to regularly check in with yourself and make time to relax and recharge. But if you find that you’re already experiencing symptoms, there are steps you can take to manage and recover, such as:

• Getting enough sleep: Sleep is so important for good physical and mental health.
• Prioritising exercise: Yoga, meditation, or even a walk on the beach can be great ways to release stress. Burnout symptoms can appear physically, as you can hold onto stress in your body. Making time for exercise can help you release the tension.
• Practicing mindfulness: Taking a moment to tune into how you’re feeling can help you recognise early signs of feeling overwhelmed. Mindfulness encourages you to pause, assess your emotional state, and decide what needs your attention now and what can wait or be handled differently. This can make navigating work and life challenges a bit easier.
• Reaching out for support: Connecting with trusted coworkers, friends, and family can make a big difference. Talking things through helps reduce the pressure and stress that comes with carrying it alone. Seeing a therapist can also provide a safe space to discuss your feelings and get professional support.

Burnout can creep up on anyone, especially when life feels nonstop and the lines between work and home blur. The good news is that there are practical steps you can take to manage it before it takes over.

At nib, we’re committed to helping you prioritise your health and wellbeing because they matter just as much as your work and daily responsibilities. Taking care of yourself isn’t just about avoiding burnout, it’s about empowering you to live a fuller, healthier life every day.

Remember to check in with yourself, create space to recharge, reach out for support when you need it, and embrace practices like mindfulness to keep burnout at bay.