How To Know If It’s Burnout?

Have you ever felt mentally exhausted even after rest? As if you’re running on empty, dreading the next task before the day even starts? If this sounds relatable, you may be experiencing burnout. 

Burnout is more than just being tired: it’s a persistent state of tiredness that doesn’t just go away with a good night’s sleep or a weekend off. It is an exhaustion that lingers and continues to build over time. Burnout is incredibly common, and is not a sign of failure. In fact, many people don’t even realize they’re burned out until they’ve hit a breaking point. It often builds gradually, creeping in until even the smallest tasks feel impossible. It can leave you feeling disconnected from yourself, your work, and even the people around you.

This article explores what burnout is, how it can affect your daily life, its relation to sickness and depression, and how to recover. 

1. What is Burnout?

Burnout can be defined as a psychological condition that develops in response to ongoing, long-term stress, usually in work environments. It’s characterized by three main features (Maslach & Leiter, 2016):

• Deep mental and physical exhaustion
• Growing sense of detachment or negativity
• Reduced feelings of effectiveness or achievement

According to Maslach and Leiter (2016), burnout often stems from several occupational stressors:

• Workload: more than what is manageable
• Lack of control: limited say in decisions
• Insufficient rewards: inadequate recognition or compensation
• Community: isolation, conflict, lack of support
• Lack of fairness: discrimination, bias, unjust treatment
• Value mismatch: workplace doesn’t align with personal values

However, burnout doesn’t just stay at work. Its effects can spill into all other areas of your life. You may start to feel like you’re losing your sense of direction, or questioning the purpose behind what you do.

2. How Does Burnout Impact Your Life?

Over time, the effects of burnout can seep into daily life in ways that are hard to ignore (Maslach & Leiter, 2016):

Emotional Impacts: 

• Cynicism or negativity towards work, responsibilities, or others
• Missing sense of accomplishment and lowered job satisfaction
• Irritability or mood swings

‍Cognitive Impacts:

• Difficulty in decision making
• Reduced memory or mental clarity
• Trouble staying organized or productive

Behavioural Impacts:

• Aggression towards others and lashing out
• Procrastinating at work or avoiding tasks altogether
• Increased consumption of food, caffeine, alcohol, or other substances to cope

Relationship Impacts

• Increased conflict or tension
• Withdrawal or isolation from others
• Difficulty being present or emotionally available for loved ones

Burnout can also manifest itself physically, and these symptoms are often mistaken for illness. Left unaddressed, it often takes a toll on both your body and mind, sometimes resembling or even contributing to conditions like depression or sickness. 

3. Can Burnout Lead to Depression or Sickness?

Burnout can sometimes be mistaken for sickness, as it can appear in the body in the form of headaches, muscle tension, sleep disturbances, or cold and flu symptoms (Maslach & Leiter, 2016). These physical signs can make it difficult to recognize burnout, delaying much-needed rest and support.

Burnout vs. Depression

Burnout symptoms resemble both psychological and physiological traits of depression such as:

• Loss of interest
• Fatigue and low energy
• Sleep disturbances
• Feelings of detachment

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Research shows that burnout can increase the risk of developing depression if it is not addressed (Koutsimani et al., 2019). While burnout is typically linked to work-related stress, depression can occur without an obvious trigger, extending beyond the workplace and affecting many areas of life (Schonfeld & Bianchi, 2014). 

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The two conditions are closely connected, and what begins as work-related burnout can eventually impact your overall mental health. Recognizing the differences early can help you take the right steps towards healing.‍

4. How to Cope with Burnout?

Coping with burnout involves a combination of self-care, support, and sometimes making bigger changes. Here are some effective strategies to help you recover and protect your well-being (Bhugra, 2025):

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• Build and lean on social support: Connecting with friends or family can provide emotional relief and practical help
• Maintain your physical health: Regular exercise and staying active help reduce stress and boost your mood
• Set clear boundaries: Learn to say “no” when needed, and separate your work from your personal life to restore balance
• Use stress-relief techniques: Practices like journaling, meditation, or hobbies you enjoy can help calm your mind
• Prioritize rest and recovery: Make time for breaks, relaxation, and activities that recharge you
• Seek professional help when necessary: Therapists can offer guidance tailored to your situation
• Reflect on your career and values: Consider whether your current path aligns to your personal goals
• Make changes when needed: Sometimes, taking a break or exploring new opportunities is essential for long-term health

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Coping from burnout isn’t about doing more, it’s about slowing down, tuning into your body, and rebuilding a sense of safety and balance. It means giving yourself permission to rest without guilt and find joy in things that nourish you.

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Final Thoughts

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Healing from burnout takes time, and it’s important to remember that recovery isn’t linear. You might feel better on some days, and struggle more on others, and that is completely normal.

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Small changes can make a big difference. It’s important to remember that your worth isn’t tied to your productivity, and you don’t need to earn your rest or breaks. Rest is productive, and essential for healing. 

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If you find yourself struggling, don’t hesitate to seek professional help. It’s common to feel overwhelmed by everything burnout brings, which is why prioritizing your needs and maintaining a healthy work-life balance is crucial. Your well-being should always come first. 

Lastly, burnout can be a signal that parts of your life no longer align with your values or goals. It’s okay to let go of what no longer serves you, and to change course when needed. There’s no one-size-fits-all solution to burnout, but recovery is always possible. With time, support, and intentional steps, you can rediscover purpose and calmness in your life. You deserve a life that supports your well-being, not one that constantly drains it. 

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