What You Need to Know If You’re Feeling Burnt Out and Exhausted

Burnout and work fatigue—something you have probably heard of and been warned about but have never stopped and thought about in your own life. That is, until you start to notice that work is piling up and you’re making silly mistakes at work, and it just seems like you can’t get your head straight because you have so much happening around you.

Recognizing the signs of burnout early will on help you stop falling into its trap in the future. This is something that will take practice—you will have to fail once or twice to see what techniques and activities help you get out of the burnout trap.

What Is Burnout

Burnout is your body’s response to a lot happening at all once and not being able to comprehend and complete your tasks. Burnout can manifest its ugly face in many areas of our lives, but the most common will be work-related. You can say no to all of these incoming projects, or maybe your boss keeps saying yes for you and they don’t care how much is already on your plate. In either scenario, you’re stuck doing more work than a person should do in a 40 hour work week and you’re mentally all over the place so you’re not taking care of yourself which leads to your work product slacking.

Simply put, burnout is your body’s response to being so overwhelmed it can’t stop and relax for a moment. Learning your signs of burnout will help you learn to avoid these frustrating mindsets we get ourselves into.

What are the Signs and Symptoms of Burnout

Burnout is emotional, physical, and mental. You will start to notice a loss of energy, and a loss of appetite—or you may be convincing yourself that there isn’t enough time to slow down and eat a real meal (not just a protein bar). There will be a reduction in performance, both with your output and the quality of output. You may begin to distance yourself from people as you’ve mentally become numb to the outside world. Overwhelmingly, you feel exhausted and unable to cope with what is currently in front of you and anything else added on.

What’s the Difference Between Burnout and Depression

Not to scare you, but some people never learn how to handle their burnout moments which can lead this being a chronic state of being. Which can sometimes be confused with depression. Depression can show with all the symptoms discussed above. But it also comes with feelings of despair and hopelessness, low self-esteem about many areas of your life, and suicidal thoughts. If you are experiencing these symptoms, in addition to what we’ve discussed for burnout, definitely reach out to a doctor or therapist. Neither burnout or depression are conditions of weakness or lack of ability. Getting professional help though can teach you your triggers, and can only make you more resilient when these thoughts creep in.

How do I get my Energy Back After Being Burned Out and Exhausted

You’ve learned your symptoms and signs and now you’re ready to find how to “fix” or swerve away from burnout. It would be too simply to say put your work down and step away for a bit and regroup. Chances are, that may be the hardest thing for you to do. What you can do is set boundaries for yourself. Only take on two or three short-term projects, and one long-term project, at a time. Delegate any new tasks to other team members who can benefit from the experience. Learn how to say “no” to a boss that just hands you things without asking your bandwidth first.

But also set personal boundaries. If a task is starting to overwhelm you and you can’t wrap your head around it. Set a timer for 30 minutes. If you can’t solve the problem in thirty minutes, switch to a different task and come back with fresh eyes later. Take breaks. I’ll say it again—take breaks. Even if it’s just a five minute walk around the office with a tea or water, moving around can help you restart your mind and make you more productive when you sit back down.

Burnout can happen to anyone and can happen more frequently if you’re ignoring your body’s signs. We need to be kind to our bodies and minds and gives ourselves the grace to step back and relax periodically, in order to be a more productive and attentive person in our long-term projects.

Frequently Asked Questions About Feeling Burnt Out and Exhausted

How do you know if you’re burnt out?

You may be experiencing burnout if you feel constantly exhausted, mentally foggy, or emotionally numb, even after resting. Common signs include decreased motivation, trouble concentrating, irritability, making small mistakes at work, and feeling overwhelmed by tasks that once felt manageable. Burnout often shows up when stress has been ignored for too long and your body no longer has the energy to keep pushing through.

Is burnout a mental illness?

Burnout itself is not classified as a mental illness, but it can seriously affect your mental health if left unaddressed. Burnout is a response to prolonged stress, especially related to work or caregiving. Long-term burnout can increase the risk of anxiety and depression, which are mental health conditions. If your symptoms include persistent hopelessness, feelings of worthlessness, or thoughts of self-harm, it is important to reach out to a healthcare professional.

How long does burnout last?

There is no set timeline for burnout recovery. Some people start to feel better after making small but consistent changes, while others may need extended rest or professional support. Recovery depends on how long the burnout has been present, how severe it is, and whether the underlying causes, such as workload, lack of boundaries, or chronic stress, are addressed.

How can I reduce burnout when I can’t take time off?

If stepping away completely is not an option, focus on reducing intensity rather than stopping everything. Set clearer boundaries around your time, limit how many projects you take on at once, and build short breaks into your day. Even small actions, like switching tasks, going for a brief walk, or eating a proper meal, can help signal to your nervous system that it is safe to slow down.

What’s the fastest way to get energy back after burnout?

There is no quick fix, but the fastest path to regaining energy is listening to what your body is asking for. That often means rest, nourishment, movement, and fewer demands, not more productivity hacks. Energy returns gradually when you stop overriding exhaustion and start respecting your limits.

Can burnout happen more than once?

Yes. Burnout can return if the patterns that caused it do not change. That is why learning your personal warning signs is so important. Recognizing burnout early allows you to adjust before exhaustion becomes your default state again.