What is Burnout and How Do I Recover From It?

Signs of Burnout You Shouldn't Ignore

When burnout starts to cause problems or interfere with things that are important to you, it is a sign that it is impacting your life and should not be ignored. Often, the first things people notice are health problems, such as digestive issues, headaches, muscle tension, chronic pain, and fatigue. Another important sign is when your relationships begin to suffer. Maybe your friends or family members mention that you seem distant or aren't as available as you used to be.

Many people also notice trouble thinking clearly, such as forgetfulness, difficulty focusing, trouble concentrating, or feeling absent-minded. Another common sign of burnout is negativity. This may look like losing hope that things will get better, feeling helpless to change your situation, having more judgmental thoughts, or experiencing compassion fatigue. These are all important signs that you may be heading toward burnout—or are already there—and need to address it.

Stress vs. Burnout: What's the Difference?

Stress is a normal part of everyday life. Stress tells us when something is important to us and that something we care about is at stake. In fact, stress is necessary for success and can help motivate us. Burnout, on the other hand, is much less helpful and is unhealthy. It occurs when we do not adequately recover between stressful events and the negative effects of stress continue to accumulate. Burnout is not something we recover from without intentional effort, making changes in our lives, and sometimes getting help.

Why High Achievers Are Vulnerable to Burnout

Because burnout develops when stress persists for a long time, high achievers are especially vulnerable. They tend to push themselves harder, take fewer breaks, and are often rewarded in some ways for running themselves into the ground through praise, recognition, or promotions. High achievers are also frequently surrounded by others who push themselves too much, and they may live or work in cultures that normalize burnout.

Don't be fooled. Burnout leads to living a life that is out of alignment with your values, and it often causes people to become less productive in the long run.

Why Do I Feel Guilty When I Rest?

Many people who are prone to burnout experience guilt and shame when they rest—or even when they try to. This is often a combination of our own thoughts telling us that we should be working and don't deserve a break, along with messages we receive from employers, family members, peers, and society that resting is lazy and that we must be productive at all times.

It is important to examine your own values, which hopefully include self-care and self-compassion, and to learn how to challenge these thoughts and overcome this guilt.

Why Rest Doesn't Fix Burnout

We often receive the message that burnout can be avoided or fixed simply by resting. I remember being in a high-burnout role and believing that if I just got a pedicure or took a nap after work, I "should be able to get over it." Burnout is much deeper and more stubborn than that.

To truly overcome burnout, we often need to shift our mindset about work, productivity, and self-worth. This frequently requires setting firmer boundaries with our time and energy and, in some cases, making significant life changes. Recovering from burnout also requires genuine self-care on a deeper level.

A therapist can help you navigate these changes, as recovery often requires support and guidance. Techniques such as Cognitive Behavioral Therapy (CBT) can help challenge thoughts and change behaviors related to burnout. Working to Identify and live more In line with one's values Is also an example of a helpful therapeutic intervention for burnout. I have experience using these tools and more to help clients recover from burnout and thrive.