Article by Olivier Sanchez ND, NT Dip, Ir
Many of us think of burnout as being “stressed out” or “really tired.” Burnout is a state of physical, emotional and mental exhaustion that builds up when chronic stress goes on for too long without enough recovery. It often creeps up slowly, and many early signs are easy to dismiss.
Burnout is a stress‑related state where your usual coping strategies stop working. You feel drained, detached and less effective, no matter how hard you push. Key features include the following:
Stress is your body’s response to demands. In short bursts, it can be useful: you feel wired, driven, and “switched on.” Then you rest, and your system can reset.
Burnout is what happens when stress is relentless, and you don’t allow time to recover. You start to feel “flat,” and without noticing, it becomes your new normal.
A simple way to differentiate the two:
Stress: “Too much to do, but I’m still in the game.”
Burnout: “I’ve got nothing left, and I’m not sure I care anymore.”
Burnout is usually a combination of factors rather than one single cause:
Workload and pressure → unrealistic deadlines, long hours, or doing the work of two people.
Lack of control → little say over tasks, schedules or decisions that affect you.
Low reward → feeling undervalued or underpaid for the effort you’re putting in.
Poor boundaries → difficulty saying no, taking on too much, being constantly available.
Mismatch with values → doing work that feels meaningless, conflicted or out of line with what matters to you.
Additional chronic stress → caregiving, parenting, relationship or financial stress on top of work.
Everyone’s experience is different, but many people move through common stages:
If you recognise yourself in several of these, it’s worth taking it seriously.
Some signs are fairly well known:
These are the ones people often ignore or explain away:
If several of these resonate, it’s a strong signal your stress has moved beyond “busy” and is edging into burnout.
Recovery isn’t about one weekend off or a bubble bath; it’s about changing the conditions that got you there in the first place. That can feel confronting, but it’s also empowering.
1. Acknowledge it and name it
Admitting you’re in (or close to) burnout is the first step to changing course, not a weakness. Naming it helps you take it seriously enough to act. Think of it as a condition that has just been diagnosed. Knowing what it is helps determine how to treat it.
2. Reduce the load where you can
Look honestly at your workload and responsibilities. What can be paused, delegated or dropped, even temporarily? If burnout is work‑related, consider discussing adjustments with your manager or HR: workload, expectations, working hours or role changes where possible.
You cannot recover while everything stays the same.
3. Rebuild basic foundations
These basics don’t fix everything, but they give your body a chance to come out of survival mode.
4. Support your nervous system
Simple automatisms help signal safety to your body:
Think “little and often” rather than one big reset.
5. Get the right kind of support
Talk to someone you trust about how you’re feeling. Don’t wait until you’re at a crisis point. Consider counselling or therapy, especially if your burnout is tied to perfectionism, people‑pleasing or negative inner talk.
6. Re‑align with your values
Time to reflect: What matters most to you? What are you no longer willing to sacrifice your health for?
This might mean changing how you work, setting boundaries or, in some cases, changing roles or directions altogether.
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