How to Know If You're Burned Out: Signs, Symptoms, and What to Do
In today’s fast-paced, always-on world, many of us wear busyness as a badge of honor. But there’s a point where “tired” becomes something more serious—something that rest alone can’t fix. That point is burnout. If you’ve been feeling physically drained, emotionally numb, or constantly overwhelmed, you might be wondering: Am I burned out?
As a team of psychologists who specialize in stress, anxiety, and burnout, we understand how hard it can be to recognize burnout in yourself. It often builds slowly, sneaking in through prolonged stress and relentless expectations—both from the outside and within.
In this post, we’ll explore how to tell if you’re burned out, the common signs and symptoms, and how to begin the process of recovery.
What Is Burnout?
Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged or repeated stress. It’s most often associated with work, but it can also show up in caregiving roles, relationships, school, or any area where the demands exceed your resources.
Burnout is not simply being tired or overwhelmed once in a while—it’s a chronic condition that can impact your health, relationships, performance, and sense of self.
Signs and Symptoms of Burnout
Recognizing burnout isn’t always easy, especially if you’re used to pushing through discomfort or being the “strong one.” Here are some common signs that you may be experiencing burnout:
1. Exhaustion That Doesn’t Go Away
No matter how much you sleep or rest, you still feel depleted. This can be physical, mental, or emotional fatigue that lingers day after day.
2. Feeling Detached or Cynical
You might find yourself emotionally numb, irritable, or increasingly negative—toward your work, your relationships, or even yourself. Things you once cared about now feel meaningless.
3. Decreased Performance or Motivation
Tasks that used to be easy now feel overwhelming. You may struggle to focus, miss deadlines, or feel like you’re just going through the motions.
4. Withdrawal from Others
You might begin to isolate from friends, family, or coworkers. Social events feel draining instead of enjoyable, and it takes more energy than you have to show up fully.
5. Physical Symptoms
Burnout often shows up in the body. Headaches, digestive issues, changes in appetite or sleep, frequent illness, or muscle tension can all be signs that your nervous system is on overload.
6. Loss of Joy or Interest
You no longer find pleasure in hobbies, downtime, or things you used to enjoy. Life feels dull or flat, and even good news doesn’t bring much excitement.
Why Burnout Happens
Burnout is rarely about one bad day or one tough job. It’s more often the result of chronic stress without enough time or support to recover.
Some common contributors include:
High job demands and low control
Unclear expectations or lack of recognition
Perfectionism or self-imposed pressure
Caretaking roles at work or home
Poor work-life boundaries
Unrealistic expectations of yourself
Burnout can affect anyone, but people who are high-achieving, empathic, or driven by a sense of responsibility are especially vulnerable.
Burnout vs. Depression: What’s the Difference?
Burnout and depression can look similar, and sometimes they co-occur. The key difference is context. Burnout tends to be tied to specific roles or responsibilities—like work, parenting, or caregiving—while depression impacts all areas of life. If you're unsure, talking with a therapist can help clarify what you're experiencing and guide the right treatment path.
What to Do If You Think You’re Burned Out
If you see yourself in any of the signs above, know this: you’re not failing, and you’re not alone. Burnout is a common, human response to prolonged stress—and it’s something you can recover from with the right support.
Here are some steps to begin your recovery:
1. Acknowledge and Validate Your Experience
Burnout thrives in silence. Naming what you're going through is a powerful first step toward healing.
2. Set Boundaries
Where possible, reduce or pause responsibilities that are unsustainable. This might mean saying no, delegating, or renegotiating expectations at work or home.
3. Restore Your Nervous System
Prioritize consistent rest, gentle movement, nourishing meals, time in nature, and sleep. These aren’t luxuries—they’re your foundation for healing.
4. Reconnect with Yourself
Burnout often disconnects us from who we are outside of our roles. Make space for creativity, laughter, solitude, or connection—whatever helps you feel like you again.
5. Seek Professional Support
A therapist can help you process the causes of burnout, create a path forward, and support you in making sustainable changes.
You Deserve to Feel Like Yourself Again
Burnout is not a personal failure—it’s a sign that something important needs your attention. You deserve support, space, and care just as much as anyone else.
If you’re wondering whether what you're feeling is burnout, therapy can help.
At Core Psychology, we support individuals navigating chronic stress, burnout, and emotional overwhelm. Whether you're feeling stuck, numb, or unsure what to do next, you don't have to figure it out alone.
Ready to feel like yourself again?
Reach out today to book a consultation or connect with one of our clinicians. We’re here to support your healing, growth, and clarity.
Ready to take the first step?
Booking your first appointment is simple. Reach out today.
📞 Call: 403.488.8912
📧 Email: admin@corepsychology.com
📍 Visit Us in Marda Loop, Calgary
