Career burnout isn’t just feeling tired after a tough week. It’s that deeper sense of exhaustion that doesn’t seem to go away, no matter how many weekends you crash on the couch. If you can’t tell the difference between having a bad day and being burned out, here are some telltale signs that your work is wearing you down, and more importantly, what you can do to start feeling better.
1. You’re Exhausted No Matter How Much You Sleep
We all have those days when we’re dragging our feet, but burnout makes you feel like that every day. No amount of coffee or extra sleep seems to help. You wake up tired, go to bed tired, and even your downtime doesn’t recharge you the way it used to.
What to do about it: You need to make rest a non-negotiable. Try to create a bedtime routine that helps you wind down. Shutting off screens before bed or doing a bit of reading or meditation can make a big difference.
2. Just Thinking About Work Makes You Feel Anxious
If the idea of starting another workday makes you want to hide under the covers and hit snooze, it’s more than just a bad case of the Monday blues. That sinking feeling in your stomach is a major red flag that you’re mentally checked out and running on empty.
What to do about it: Try to pinpoint what exactly is causing this dread. Is it the workload, your boss, or maybe the lack of growth? Once you figure that out, you can think about how to tackle it, like talking to your manager or setting new boundaries that protect your well-being.
3. You’re Snapping at People Over the Tiniest Things
When you’re burned out, your patience runs thin. Things that normally wouldn’t bother you suddenly make you want to scream. If you’re losing your cool over little stuff, it might be your body’s way of saying, “Hey, I’m stressed out here!”
What to do about it: Find quick ways to hit the pause button when you’re feeling frustrated. Whether it’s deep breathing, stepping outside for a minute, or even just stretching, these small actions can help reset your mood before you react.
4. You’ve Lost the Spark for What You Do
Remember when you actually cared about your job and felt excited to tackle new projects? If those days feel like a distant memory and now you just feel jaded, that’s a pretty clear sign burnout has stolen your motivation.
What to do about it: Take a step back and reconnect with what you once loved about your work. Try to focus on the parts of your job that still bring you joy. If nothing lights that spark anymore, it might be time to think about new opportunities.
5. Your Focus Has Gone Completely Fuzzy
Burnout makes it nearly impossible to concentrate. You might find yourself staring at the same email over and over or wasting hours paralyzed with procrastination. When your brain feels like it’s running through molasses, it’s a sign your mental energy is zapped.
What to do about it: Break your tasks into smaller chunks and tackle them one at a time. Try using techniques like the Pomodoro Method (work for 25 minutes, then take a 5-minute break) to keep your focus sharp without overwhelming yourself.
6. You’re Not Getting Anything Done
Tasks that used to take you an hour are now dragging on for days. Your to-do list keeps growing, but your productivity has taken a nosedive. If you’re feeling like you’re working harder but getting less done, burnout is definitely the culprit.
What to do about it: Focus on your most important tasks first. Set tiny goals that are easy to achieve so you can rebuild your momentum one step at a time.
7. You’re Feeling Disconnected from Everyone
Burnout has a way of making you pull back from people, even the ones you love the most. You might feel like you’re a zombie on autopilot or like no one really gets what you’re dealing with. That sense of isolation can make everything feel even heavier.
What to do about it: Reach out to someone you trust, even if it’s just to vent. Letting others know what you’re going through can lift a huge weight off your shoulders. If that’s not enough, talking to a professional can be a game-changer.
8. You’re Doubting Your Abilities Like Never Before
Burnout loves to mess with your confidence. You might start feeling like you’re not very good at your job anymore or that you’re not capable of handling tasks you’ve done a million times before. It’s like imposter syndrome on steroids.
What to do about it: Remind yourself of all the things you’ve accomplished. Write them down, keep a list of your wins, and look at it whenever those doubts start creeping in. You’ve got this—don’t let burnout make you forget it.
9. Your Body’s Begging for a Break
Headaches, stomachaches, muscle tension—your body has a way of throwing out all kinds of signals to let you know you need to slow down. Burnout isn’t just mental; it shows up physically too, and if you ignore it, it only gets worse.
What to do about it: Listen to your body and give it what it needs. Regular exercise, a healthy diet, and plenty of water can help more than you might think. If your symptoms stick around, you might need to step back and recharge.
10. You Don’t Even Care About Your Wins Anymore
When you’re burned out, even your biggest achievements don’t feel like a big deal. It might start to feel like nothing you do matters or feels fulfilling, no matter how great it actually is. You’re just too worn out to celebrate.
What to do about it: Make a point to acknowledge your accomplishments, even if they’re small. Treat yourself to something nice or take a moment to give yourself credit for a job well done.
11. You Daydream About Quitting All the Time
If you’re constantly fantasizing about walking out of your job and never looking back, burnout might be pushing you to that breaking point. We all have rough days, but if this is an everyday feeling, it might be time for a new job.
What to do about it: Before you make any rash decisions, think about what would truly make you happier at work. Maybe it’s a role change, a different company, or even a new career path. Whatever it is, identify it and then work out a plan to achieve it.
12. You’re More Emotional Than Usual
Burnout can make you feel like you’re on the edge of tears or anger at the drop of a hat. Things that wouldn’t normally get to you suddenly hit you right in the feels. Burnout has a way of turning your emotions up to max volume.
What to do about it: Give yourself some grace. It’s okay to feel what you’re feeling. Journaling, mindfulness, or just talking it out with a friend can help you process those emotions and take back control.
13. You’re Using Quick Fixes to Cope
When burnout hits hard, it’s tempting to grab for the quick fixes—caffeine, junk food, wine, endless TV binges. While these might feel good in the moment, they’re only making things worse in the long run.
What to do about it: Swap out those habits for healthier stress-busters, like taking a walk, doing some yoga, or talking to a friend. These simple changes will have a big impact on your mental and physical well-being.
14. Your Creativity Has Left the Building
If you used to be full of ideas but now can’t seem to come up with anything new, burnout might be the culprit. It’s tough to be creative or think outside the box when you’re running on empty.
What to do about it: Take a break from the grind. Step away from your usual environment, do something fun, or even go on a holiday. Sometimes, giving your brain some space is the best way to reset.
15. You’re on Autopilot and Feeling Numb
If you’re just showing up at work each day, acting like a zombie, and feeling like everything is a routine that you’re not even part of, that’s a huge sign you’re burned out. You might be physically there but mentally, you’ve checked out, and nothing feels meaningful anymore.
What to do about it: Think about what you want from your career in the long run. What’s your dream job, and what steps can you take to move closer to it? Even small changes can help bring back that sense of purpose and get you back in touch with your why.
