You’re tired, but no amount of rest seems to make a difference. Work that once felt meaningful now feels draining, and you’re left wondering what happened to the energy and motivation you once had. I work with a lot of people who are either experiencing burnout or find themselves experiencing recurring cycles of burnout. Burnout can be overwhelming but it is not a personal failure, and with the right support and strategies, it is possible to proactively manage or recover from it.
Understanding Burnout
Burnout affects people who face prolonged and unmanaged workplace stress. It is a state of deep mental, physical, and emotional exhaustion. Recently, it was recognised by the World Health Organisation in the International Classification of Diseases (ICD-11) as an occupational phenomenon with three main features:
- feeling drained of energy,
- developing a cynical or detached attitude toward your job, and
- experiencing reduced effectiveness at work.
Understanding burnout is the first step toward recognising its signs and finding ways to proactively manage or recover from it.
How to Know if You Are Experiencing Burnout
Physical Signs
Burnout can take a toll on your body. You might notice:
- Persistent headaches or stomach troubles
- Constant fatigue, no matter how much sleep you get
- Getting sick more often
- Changes in your appetite or sleep patterns
Emotional Signs
Burnout can make everything feel harder:
- A sense of hopelessness
- Feeling numb, detached, or cynical
- Doubting your abilities
- Struggling to feel joy in things you once enjoyed
Behavioural Signs
Burnout can also impact your day-to-day behaviour:
- Finding it harder to keep up with work or other responsibilities
- Pulling away from others
- Putting things off more than usual
- Becoming easily irritated or unusually emotional
- Relying on alcohol, caffeine, or food to get through the day
Those at Risk of Developing Burnout
- Personality Traits
Some people are more prone to burnout based on their personality. Research shows that individuals who score highly on the personality trait of neuroticism (that is, emotionally reactive or anxious) are more likely to feel overwhelmed (Swinder & Zimmerman, 2010). Similarly, people who score lower on extraversion (sociability), agreeableness (cooperativeness), and conscientiousness (self-discipline) are also more vulnerable. These traits can influence how well someone copes with stress and manages workload.
- Neurodevelopmental and Mental Health Conditions
In one study, nurses who reported experiencing severe burnout were much more likely to screen positively for a variety of mental health conditions, especially Major Depressive Disorder (Stelnicki et al., 2020). Similarly, neurodivergent students (like those with ADHD or autism) often feel pressured to “mask” their traits to fit into traditional academic settings (Syharat et al., 2023). This constant effort to appear neurotypical (combined with heavy academic workloads) can create a hidden mental and emotional burden, leading to higher stress, reduced motivation, and increased risk of burnout.
- Your Job
Research by Peterson et al. (2008) found that burnout can affect anyone when the conditions are right. Two key contributing factors are:
- Excessive Job Demands
These refer to aspects of a job that require sustained physical, mental, or emotional effort. This might include long working hours, emotionally intense tasks, or unrealistic deadlines. Over time, these demands can drain your energy and reduce your ability to recover between shifts.
- Lack of Job Resources
Job resources are the supports and tools that help you meet the demands of the role. It may include: supportive colleagues, clear communication, and access to feedback. When these resources are lacking, it becomes harder to cope, and burnout becomes more likely.
Burnout can occur when job demands outweigh the resources available to handle them, regardless of your profession.
- Locus of control
Locus of control describes how much control you believe you have over the events in your life. People with an internal locus of control tend to believe that their actions shape their outcomes (e.g.“If I work hard, I’ll succeed.”). However, those with an external locus of control feel that external factors like luck, other people, or fate are more in control (e.g. “No matter what I do, things won’t change.”). A recent study found that those with an external locus of control showed higher levels of burnout, particularly in areas like emotional exhaustion and feeling disconnected from work (Mehrtak et al., 2018).
Protective factors
While burnout can feel all-consuming, certain psychological traits can act as a buffer, helping protect your mental health and build resilience even in stressful environments. These are known as protective factors, and research shows they play a big role in preventing emotional burnout (Wood et al., 2020). And the good news? These are all skills that can be learned.
- Resilience
Resilience is your ability to bounce back after stress or setbacks. Being resilient doesn’t mean you don’t experience stress. Rather, the trait of resilience may help you to recover more quickly from tough situations and adapt better to change.
- Psychological Flexibility
This is the ability to stay open to your thoughts and feelings,even the difficult ones. Being psychologically flexible means you don’t get stuck trying to control or avoid stress, but instead learn to manage it in a healthy way.
- Social Support
Having a strong support network whether it’s friends, family, or colleagues can make a huge difference. Knowing you have people to talk to, lean on, and validate your experiences helps reduce feelings of isolation and emotional exhaustion
Strategies to prevent burnout
- Setting boundaries
Learn to say no. Whether it’s taking on extra shifts, responding to work emails after hours, or constantly being available, it’s important to protect your personal time. Clear boundaries between work and home help you recharge and maintain emotional balance.
- Accept imperfection
Perfectionism is a fast track to burnout. Doing your best is enough, and that mistakes are a natural part of being human. Letting go of unrealistic standards can ease pressure and boost your mental well-being.
- Learn to value rest
Rest isn’t a luxury; it’s essential. Schedule regular downtime. Activities like reading, walking, or doing nothing at all help reset your nervous system and prevent emotional exhaustion.
- Maintain social connections
Isolation fuels burnout. Prioritise time with friends, family, or anyone who lifts you up. Even a quick coffee chat or phone call can offer emotional relief.
- Recognise the early warning signs.
Pay attention to signals like constant fatigue, cynicism, or a drop in motivation. Catching these early can help you intervene before burnout fully sets in.
What to do if you’re already experiencing burnout
If you’re feeling burnt out, you’re not alone, and you don’t have to push through it in silence. A simple first step is to book an appointment with your GP. They can talk through what you’re experiencing, help rule out any underlying health issues and create a mental health care plan, which often includes referrals to a psychologist.
If you’d like to explore how Uplift Psychology can help with burnout, you’re welcome to book a free 15-minute consultation.
References
https://par.nsf.gov/servlets/purl/10502909
https://psycnet.apa.org/record/2008-05638-003
https://healthjournal.arums.ac.ir/files/site1/user_files_902ca9/dadham-A-10-26-226-b92904c.pdf
Disclaimer – this blog is for education and information purposes only. It does not constitute individual advice. The information contained in this post may not be applicable or appropriate for everyone. If you need support, consider seeking individualised support.
