Recognizing the Signs of Burnout: A Self-Assessment and What to Do About It

Burnout doesn’t happen overnight. It’s a slow build-up that you may not even notice until you’re already deep in it. Many of my clients have told me they felt "completely drained" or "just going through the motions" before they recognized the signs of burnout. The good news? Recognizing the signs early can help you take action before burnout takes over.

In this post, we’ll walk through a simple self-assessment to help you identify burnout symptoms and give you tools to take back control if you’re feeling overwhelmed.

What is Burnout?

Burnout is more than just feeling tired. It's a combination of physical, emotional, and mental exhaustion that comes from chronic stress. One client shared it perfectly when she said, “I feel like I’m giving everything I have and still not getting anywhere.” Burnout occurs when we feel overwhelmed, unsupported, or stuck in a cycle that we can't break.

Self-Assessment: Recognizing the Signs of Burnout

Here’s a simple self-assessment to help you recognize the signs of burnout. If any of these sound familiar, you might be experiencing burnout:

1. Emotional Exhaustion

“I feel like I’m running on empty all the time.”
“I’m constantly tired, even though I’m sleeping okay.”
“I’ve lost my excitement for things that used to bring me joy.”

If this sounds like you, it could be a sign that burnout is affecting your emotional well-being. When we’re emotionally exhausted, it’s hard to stay motivated or find joy in things we once enjoyed.

2. Physical Fatigue

“It feels like I just can’t get out of bed in the mornings.”
“Even after a good night’s sleep, I feel like I’m dragging myself through the day.”
“I’ve been getting frequent headaches or feeling tense in my body.”

Physical fatigue is another key sign of burnout. Your body’s way of telling you it’s been overworked. This doesn’t just mean feeling tired, but also having physical symptoms like headaches, muscle tension, or an overall sense of sluggishness.

3. Lack of Motivation or Purpose

“I feel like I’m just going through the motions—nothing excites me anymore.”
“I keep wondering if this is all really worth it.”
“I can’t even remember the last time I felt inspired to do anything.”

When you’re burnt out, your passion and motivation may start to fade. This lack of purpose can make it hard to feel excited about your job, relationships, or other areas of life. As one of my clients put it, “I feel stuck in a routine I can’t escape from.”

4. Overwhelm and Stress

“I feel like I’m juggling so many things that I can’t keep track anymore.”
“I’m always on edge, even when things should be calm.”
“I don’t know where to start or how to tackle everything on my plate.”

Constant feelings of overwhelm and stress are major indicators of burnout. When you feel like you’re carrying an impossible load and can’t get ahead, it’s a sign your nervous system is overstimulated.

What to Do If You’re Showing Signs of Burnout

If you’ve found yourself nodding to any of these signs, don’t panic. The good news is that burnout is reversible. Here’s what you can do to take back control:

1. Acknowledge Your Feelings

As one of my clients told me, “It was a huge relief to finally admit that I couldn’t keep doing everything by myself.” Acknowledging the symptoms of burnout is the first step toward healing. You don’t need to have it all together—asking for help is a sign of strength, not weakness.

2. Set Healthy Boundaries

Burnout often comes from giving too much without receiving enough in return. It’s time to set boundaries. This could mean saying no to extra work or requests that drain your energy, prioritizing self-care, or scheduling time for yourself without guilt.

3. Practice Self-Compassion

Many of my clients share how hard they are on themselves, saying things like “I should be able to handle all of this on my own.” Self-compassion is essential in burnout recovery. Be kind to yourself and recognize that you can’t pour from an empty cup.

4. Seek Professional Support

If burnout is overwhelming, it can be helpful to work with a coach or therapist. Talking to someone who specializes in burnout recovery can provide the tools, support, and accountability you need to make lasting changes.

Final Thoughts: You Deserve to Recover

Burnout isn’t something you have to just “push through.” You deserve time and space to recharge and reconnect with what matters to you. One client said, “When I finally took time to rest and get help, I started feeling like myself again.” Taking small, consistent actions each day can help you recover from burnout and restore your sense of balance and energy.

If you’re ready to take that first step toward burnout recovery, reach out to me.

Let’s work together to create a plan that fits your needs.

You can get the free downloadable burnout self-assessment below "Click Me"

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