Are You Feeling Burnt Out?


Due to our busy lifestyles, every person is at a risk of experiencing burnout. Burnout is a state of chronic stress that leads to physical and emotional exhaustion. You can get burnout from and energy deficit meaning any stressor that demands more energy than you are able to produce. Keep in mind that you do not wake up one morning and all of the sudden you “have burnout.” Burnout is a gradual process that builds up over time.  To overcome feeling burnt out, it’s important to be aware of the signs and symptoms of burnout so that you will know when it’s time to take action. The following are signs and symptoms and causes of burnout:


Signs and Symptoms:

Physical signs and symptoms of burnout
  • Feeling tired and drained most of the time
  • Lowered immunity, getting sick a lot
  • Frequent headaches or muscle pain
  • Change in appetite or sleeping habits
Emotional signs and symptoms of burnout
  • Sense of failure and self-doubt
  • Feeling helpless, trapped, and defeated
  • Detachment, feeling alone in the world
  • Loss of motivation
  • Increasingly cynical and negative outlook
  • Decreased satisfaction and sense of accomplishment
Behavioral signs and symptoms of burnout
  • Withdrawing from responsibilities
  • Isolating yourself from others
  • Procrastinating, taking longer to get things done
  • Using food, drugs, or alcohol to cope
  • Taking out your frustrations on others
  • Skipping work or coming in late and leaving early


Causes Of Burnout:

Work-related causes of burnout
  • Feeling like you have little or no control over your work
  • Lack of recognition or reward for good work
  • Unclear or overly demanding job expectations
  • Doing work that’s monotonous or unchallenging
  • Working in a chaotic or high-pressure environment
Lifestyle causes of burnout
  • Working too much, without enough time for socializing or relaxing
  • Lack of close, supportive relationships
  • Taking on too many responsibilities, without enough help from others
  • Not getting enough sleep
Personality traits can contribute to burnout
  • Perfectionistic tendencies; nothing is ever good enough
  • Pessimistic view of yourself and the world
  • The need to be in control; reluctance to delegate to others
  • High-achieving, Type A personality


How to Overcome Burnout?

  1. Make exercise a priority. I know that when you feel burnout, exercise may be the last thing you feel like doing. However, exercise is the most powerful medication to stress and burnout. You should exercise for at least 30 minutes or more per day.
  2. Eating a healthy diet will help with your energy levels and keeping you from getting sick.
  3. Get plenty of sleep.
  4. Set up a realistic daily schedule and prioritize your daily routine or workload to help you stay organized. Make sure you schedule time for down time or make time for leisure activities you enjoy.
  5. Schedule and practice relaxation skills.
  6. Schedule vacation time. Renew yourself with time away from the stress.
  7.  Delegate tasks at work and at home to lessen your load.
  8. Reduce long work or study hours if possible. The more you work and the less rest you get, the more susceptible you are to burnout.
  9. Learn to say “NO.”
  10. Lean on your support system. Do not underestimate the effects of stress & burnout. It’s very important to be aware of the signs/symptoms of burnout. They can be very debilitating, both physically and emotionally if you don’t implement self-care and reduce your stress.


Matthew 11:28-30

"Come to Me, all who are weary and heavy-laden, and I will give you rest. "Take My yoke upon you and learn from Me, for I am gentle and humble in heart, and YOU WILL FIND REST FOR YOUR SOULS. "For My yoke is easy and My burden is light."



Texas A&M University Counseling Center