Don’t ignore these early warning signs of burnout

Burnout doesn’t happen overnight. It creeps in slowly—one stressful day turns into a stressful week, then a stressful month and before you know it, you’re running on empty. And in a world where we glorify hustle, long hours and always being “on,” it’s easy to ignore the warning signs until it’s too late.

But burnout isn’t just about feeling tired. It’s a real state of emotional, mental and physical exhaustion that can take a serious toll on your health, relationships and overall well-being. The good news? If you know what to look for, you can catch burnout early and take steps to reset before it takes over.

1. Constant fatigue (no matter how much you sleep)

Feeling drained all the time? Waking up exhausted even after a full night’s sleep? That’s a big red flag. Burnout zaps your energy in a way that rest alone can’t fix. It’s not just physical exhaustion—it’s emotional and mental fatigue, too.

What to do: Prioritize quality rest but also look at what’s draining you. Are you taking on too much? Are you giving yourself time to recharge? Small breaks throughout the day can make a big difference.

2. Loss of motivation and passion

The things you used to enjoy—work, hobbies, even spending time with family—start to feel like chores. You’re just going through the motions, counting down the hours until you can check out.

What to do: Take a step back and reassess what’s driving your exhaustion. Are you over-committed? Are you setting boundaries? Sometimes, reconnecting with something you love (without pressure) can help reignite your spark.

3. Increased irritability and frustration

Burnout doesn’t just make you tired—it makes you short-tempered. You might snap at coworkers, lose patience with your family or feel like even small things set you off. When your stress levels are maxed out, it’s hard to manage emotions.

What to do: Give yourself permission to take a break. Step away from stressful situations when you can and practice small moments of mindfulness—deep breaths, a quick walk or simply pausing before reacting.

4. Trouble concentrating and forgetfulness

Ever read the same email three times and still not absorb it? Find yourself forgetting things you’d normally remember? Burnout can make it feel like your brain is stuck in fog. When stress is overwhelming, it’s harder to focus and stay productive.

What to do: Take mental breaks. Even five minutes away from screens or stepping outside can reset your focus. Also, don’t be afraid to ask for help—delegating tasks or shifting priorities can lighten the load.

5. Physical symptoms such as headaches, stomach issues or aches and pains

Stress and exhaustion don’t just live in your mind—they show up in your body, too. Chronic headaches, stomach problems, muscle tension and even frequent colds can be signs that burnout is wearing down your immune system.

What to do: Listen to your body. If it’s telling you to slow down, take it seriously. Hydrate, eat nourishing foods and get movement in—whether that’s a walk, stretching or whatever feels good for you.

6. Feeling detached or emotionally numb

If you feel like you’re just “checking out” of life—emotionally disconnected from your work, relationships or even yourself—it could be a sign of burnout. Apathy and numbness can creep in when stress becomes overwhelming.

What to do: Reconnect with things that bring you joy, even in small ways. Reach out to a friend, spend time in nature or do something creative—anything that helps you feel present and engaged again.

7. Turning to unhealthy coping mechanisms

Are you relying on caffeine to function? Having a few extra drinks at night to “take the edge off”? Scrolling endlessly on your phone to escape? While these things might provide temporary relief, they can also be signs that burnout is taking hold.

What to do: Instead of numbing out, try healthy coping strategies—journaling, talking to a trusted friend or engaging in a relaxing activity. And if you’re struggling to break the cycle, seeking professional support can be a game-changer.

How to recover from burnout before it gets worse

If you’re seeing any of the above signs in yourself, it’s time to take action. Here are a few simple but powerful ways to reset:

• Set boundaries: Learn to say no and protect your time.

• Prioritize rest: Sleep, downtime and self-care aren’t luxuries—they’re necessities.

• Find balance: Make space for things that bring you joy, even if they’re small.

• Ask for help: You don’t have to do it all alone. Lean on friends, family, or professional support.

You don’t have to push through alone

If burnout is creeping in, don’t ignore it. The sooner you recognize it, the easier it is to turn things around. And if you need help figuring out where to start, we’re here for you. At Just Us, we offer free and low-cost mental health counselling—because no one should have to struggle alone. Book an appointment today and let’s get you back to feeling like yourself again.