Understanding burnout from the inside out—and how to take back control
Burnout is no longer just a buzzword—it’s a real and growing challenge for many professionals. But while it’s widely discussed, it’s still often misunderstood.
If you’ve been feeling exhausted, disengaged, or like you’re running on empty—this article is for you. We’ll break down what burnout actually is (and what it isn’t), the latest thinking on how it impacts your brain and wellbeing, and, most importantly, what you can do to prevent and recover from it—for yourself.
🔥 What Is Burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress—especially from work. It’s more than just feeling tired after a long week. It’s chronic, cumulative, and if left unchecked, can seriously affect your health, motivation, and performance.
According to the World Health Organisation, burnout is characterised by three key dimensions:
- Exhaustion – feeling drained, depleted, or worn out
- Cynicism or detachment – a growing sense of negativity or emotional distance from your work
- Reduced effectiveness – struggling to feel a sense of accomplishment or motivation
Burnout often builds slowly—until suddenly, it feels overwhelming.
🧠 The Neuroscience Behind Burnout
Burnout isn’t just “in your head”—it affects your brain on a biological level. Chronic stress floods your system with cortisol and adrenaline. Over time, this:
- Impacts memory, decision-making and focus (prefrontal cortex)
- Heightens emotional reactivity and anxiety (amygdala)
- Disrupts sleep and recovery (hypothalamus and circadian rhythms)
In short: burnout shrinks your mental bandwidth. You may feel foggy, emotionally flat, or reactive—and that’s not a personal failure. It’s your nervous system under strain.
🧠 FervidClues You Might Be Burning Out
- You’re easily irritated or emotionally flat
- You dread work even when you’ve had a break
- You feel like nothing you do makes a difference
- You’ve started using food, alcohol or screens to “numb out”
- You’ve stopped doing the things you used to enjoy
- You feel disconnected from your purpose or values
Important Note:
Burnout isn’t a weakness. It’s a signal. Your body and mind are trying to tell you something isn’t sustainable.
🧩 Burnout Has Levels – Where Are You?
Burnout isn’t all-or-nothing. It exists on a spectrum—and recognising the signs early can help you course-correct before things get serious.
🔍 Quick Self-Assessment: What Level of Burnout Might You Be Experiencing?
Read through the following statements and tick anything that feels familiar:
Mild (Early Signs)
- ☐ I feel more tired than usual, even after rest
- ☐ I get irritated more easily
- ☐ I’m finding it harder to bounce back from small stresses
- ☐ I’ve noticed I’m less enthusiastic about work or projects
Moderate
- ☐ I avoid certain tasks or procrastinate more than usual
- ☐ I struggle to focus and often feel distracted
- ☐ I feel less motivated, even for things I used to enjoy
- ☐ I often think, “What’s the point?” or “I can’t be bothered”
Severe
- ☐ I feel emotionally flat or numb most days
- ☐ I’ve lost a sense of purpose or meaning in my work
- ☐ I dread going to work or logging in each day
- ☐ I’ve stopped doing things that used to bring me joy
Burnout Crisis
- ☐ I’m having trouble sleeping or have unexplained physical symptoms (headaches, stomach issues, etc.)
- ☐ I feel emotionally exhausted, possibly tearful or detached
- ☐ I feel like I’m at breaking point, but unsure how to change things
- ☐ I’ve withdrawn from people or feel like I’m just going through the motions
🧠 Now Tally Your Responses:
- Mostly Mild = You’re in the early signs zone. A great time to reset boundaries, prioritise recovery, and seek support before it escalates.
- Mostly Moderate = You’re showing sustained signs of burnout. Take this seriously. It’s time for reflection, changes in workload or expectations, and rest.
- Mostly Severe = You’re likely in the burnout zone. You may need extended time off, emotional support, and help to reconnect with meaning and self-worth.
- Mostly Crisis = You’re in burnout crisis. Please prioritise your health now. Speak to a GP, psychologist or support service as soon as possible. This is serious, but it’s treatable—and you’re not alone.
No matter where you land, burnout recovery is possible—with the right tools, self-awareness and support.
💡 What Causes Burnout?
While work culture and systemic issues absolutely matter, this article is about you. Here are common personal burnout drivers—many of which are within your influence.
🔁 Common burnout traps:
- Perfectionism – Setting unrealistic standards or never feeling “done”
- Over-responsibility – Taking on more than you should (or can)
- Boundary blur – Especially in remote or hybrid roles
- Neglecting rest – Never truly switching off
- Avoiding hard conversations – Letting frustration fester
🛠️ How to Prevent (or Recover from) Burnout
Here are five evidence-based, person-focused strategies you can start today:
1. Check In With Yourself Regularly
Use a simple daily check-in:
“How am I feeling today—physically, emotionally, mentally?”
Naming your state helps reduce stress and boost clarity. Try journaling or using a wellbeing app like Moodfit or Insight Timer.
2. Build Micro-Breaks Into Your Day
Your brain wasn’t designed for back-to-back meetings and endless to-do lists. Try:
- A walk around the block
- Breathing for 60 seconds with your eyes closed
- A screen-free lunch break
These reset your nervous system and improve focus.
3. Reframe Your Thinking
Burnout often comes with unhelpful thought patterns. Catch thoughts like:
“I can’t stop now” or “I have to do it all myself”
Then challenge them:
“What’s most important right now?” or “What’s the kindest choice I can make today?”
This shifts your internal dialogue from pressure to perspective.
4. Create Work-Life Boundaries That Actually Stick
Pick just one:
- Close your laptop at a set time
- Turn off work notifications outside hours
- Set a no-emails-before-9am rule
Small boundaries send powerful signals to your brain that work is not life.
5. Get Emotional Support (Not Just Career Advice)
You don’t need to wait for a crisis to reach out. A career coach, psychologist or even a trusted friend can help you unpack what’s going on.
Burnout recovery is emotional as much as practical. Don’t go it alone.
Need help finding your way back from burnout?
Career Money Life can connect you with wellbeing coaches, career advisers and practical resources to help you recharge, reset, and rebuild your energy—for work and life.
Advice from our Experts 