Burnout doesn’t always look dramatic — sometimes it’s just you, exhausted and running on fumes
We all feel tired and overwhelmed from time to time. But if you’re constantly drained, detached, or struggling to focus — it could be more than just a “busy week”.
It could be burnout.
Burnout is a state of emotional, physical and mental exhaustion caused by prolonged stress. It can happen to anyone — students, workers, parents, healthcare professionals, even teenagers.
Here’s how to recognise the signs, and what you can do to start feeling better.
1. You’re always tired — no matter how much you sleep
This isn’t just being sleepy. It’s that bone-deep tiredness that doesn’t go away with rest. You wake up tired. You push through the day tired. And by the evening, you have nothing left to give.
Ask yourself: When was the last time I actually felt rested?
2. You’ve lost motivation (even for things you usually enjoy)
Whether it’s your work, your hobbies, or spending time with friends — everything starts to feel like a chore. You may feel numb or disconnected, like you’re going through the motions.
Burnout dims the joy in your life — even the parts you used to love.
3. You’re more irritable than usual
The smallest things set you off — traffic, messages, deadlines, noise. You’re snapping more, feeling impatient or anxious, and it’s hard to explain why.
Stress piles up quietly until it explodes in the little moments
4. Your body is acting up
Burnout doesn’t just affect your mind — it shows up physically too:
Headaches
Stomach problems
Muscle tension
Changes in appetite
Trouble sleeping
You might feel sick often, get colds easily, or feel run down more than usual.
5. You feel like you’re not coping — even though you “should be”
You tell yourself “I’ve handled worse” or “I just need to push through.” But deep down, it feels like you’re not okay — and pretending is getting harder.
You don’t have to be falling apart to need a break.
What to do if you’re feeling burnt out
🧘 Take real breaks – Even 10 minutes away from a screen, with no noise, can help reset your brain.
📵 Set boundaries – Say “no” when you’re overwhelmed. Switch off notifications after hours. Give yourself permission to rest.
🍽️ Eat, sleep, hydrate, move – The basics matter more than ever. Don’t underestimate the power of simple self-care.
📔 Write it out – Journaling or just dumping your thoughts on paper can help release mental pressure.
🧍🏽♀️ Talk to someone – A trusted friend, colleague, family member — you don’t need to face burnout alone.
🩺 Listen to your body – Burnout affects your whole system. If you’re feeling unwell, don’t ignore the signs. See a nurse or doctor to rule out physical causes.
You’re not weak — you’re human
Burnout isn’t a failure. It’s your body and mind asking for care.
You don’t need to quit everything or disappear to fix it — but you do need to start paying attention.
Take the small step today. Rest. Breathe. Speak. Reset.
