Burnout is real—and it’s not laziness.
Recognizing the signs and finding your way back to yourself.
Burnout rarely shows up all at once. It’s slow, quiet, and often misread as a personal flaw instead of what it truly is: the body’s way of saying, I’ve had enough.
For many of us, we are constantly pouring into everyone else—family, work, community—that it all can become a default state so familiar, we don’t even realize we’re living inside it.
Let’s start with what burnout can actually look like. Not just exhaustion or frustration—but some of the highly overlooked signs too:
You wake up tired, no matter how long you slept.
You feel numb or detached, going through the motions but not really present.
Your patience is thin—even small tasks feel overwhelming.
Things you used to enjoy now feel like obligations.
You feel guilty saying “no,” even when you're already stretched thin.
You’ve been canceling plans—not because you don’t care, but because you have nothing left to give.
If any of this sounds familiar, you are not alone. Burnout is not the result of doing too little. It’s often the result of doing too much for too long without rest, reciprocity, or boundaries.
So, how do you begin to shift out of burnout energy?
1. Get honest about your capacity.
What do you have the bandwidth for today—not in theory, not on your calendar, but in your body? Check in. If your body says no, listen to it. Not everything needs to be done right now. Some things don’t need to be done at all.
2. Say “no” without the story.
You don’t have to over-explain your no. Start small: decline one task, reschedule one commitment, or don’t answer one message. Every no is a yes to your nervous system.
3. Create micro-rest throughout the day.
You may not be able to take a vacation right now, but you can take three minutes with your phone on silent. You can sit in your car a little longer. You can stop apologizing for needing a moment to yourself. Rest doesn’t have to be dramatic to be meaningful.
4. Write down what you’re resenting.
Resentment is often a signal that you’ve gone past your limit. Ask yourself: What boundary did I override to keep the peace? What expectation needs to shift? Use your answers as a guide—not for blame, but for recalibration.
5. Move your body, but gently.
Burnout can freeze the body in a state of survival mode. Shake it loose—walk, stretch, lay flat on the floor, and breathe. Let your body remember it’s not in danger, it’s just tired.
Want help getting started?
We’ve created a free Burnout Guide to help you check in, reset, and gently reclaim your energy. It includes reflection prompts, signs to watch for, and practical strategies for creating space when everything feels like too much.
Burnout is not your fault. But your recovery is yours to own—with softness, with honesty, and with support.
You don’t need to wait until you break to begin.
You just need to pause long enough to recognize that you’re worth the repair.
