“Burnout” — we hear it all the time, right?
But do we ever actually stop and think about what it really means? And more importantly, whether it might be happening to us (or the people around us)?
The truth is, burnout doesn’t just drain your energy — it can quietly creep into every corner of life: your health, your career, your relationships, even your sense of self. And the sneaky part? It rarely arrives with a dramatic bang. More often, it tiptoes in, disguised as “just being busy,” or “this is normal, right?” until suddenly… it’s not.
Speaking from experience, I can tell you it’s far easier to catch those early warning signs than to ignore them and hit full-on crash mode.
And it’s not just me (or you). Mental Health UK’s Burnout Report (2025) found that 91% of adults in the UK experience high or extreme levels of stress at work. Yep — 91%! So, if you’ve been feeling it, you are definitely not alone.
That’s why in this post I’m sharing some real, practical ways to spot the signs of burnout and (just as importantly) what you can actually do about it before it takes over.
The “Aha” Moment: Recognition
For me, the big wake-up call came in the form of… well, a mini self-implosion over something that, in hindsight, was laughably small. The kind of minor hiccup in my workday that didn’t deserve the full meltdown treatment.
At the time, I brushed it off as me just “not being good enough” or needing to toughen up (hello, pull-yourself-together mentality). But then a colleague — who was practically a stranger back then — gently suggested that what I was going through sounded a lot like burnout.
That moment not only shifted my perspective, but also sparked one of the most supportive friendships (with said colleague) I now have. Funny how burnout, of all things, led to something so positive.
My experience of burnout didn’t show up all at once — it slowly crept in until it completely knocked me sideways.
It started with poor sleep. I’d toss and turn, my mind racing with to-do lists and “what ifs.” Even when I finally drifted off, I’d wake up feeling like I hadn’t slept at all. That exhaustion followed me into the day — coffee became my survival tool, but the fog never really lifted.
Then came the anxiety and self-doubt. I found myself worrying I wasn’t good enough, questioning every decision I made, and convincing myself I was constantly falling short. The smallest mistake felt like a disaster, and I carried the weight of it long after anyone else had forgotten.
Weekends — my supposed “reset time” — weren’t much better. Instead of feeling refreshed, I’d spend my days off feeling tired, lethargic, and unmotivated. Things I normally loved, like going out with friends or enjoying a hobby, felt more like chores than joy.
And then there was the impact on my relationship. I became snappy, impatient, and easily irritated over things that really didn’t matter. Looking back, it wasn’t my partner that frustrated me — it was the constant, bubbling exhaustion I was carrying.
If any of that sounds familiar, you might be on the same path I was. Burnout tends to show up in three big ways: physical, mental, and emotional exhaustion.
Physical signs:
- Constant tiredness, no matter how much sleep you get
- Headaches, muscle tension, or unexplained aches
- Poor sleep quality (lying awake, restless nights)
- Feeling run-down or catching colds more often
Mental signs:
- Struggling to concentrate or make decisions
- Forgetfulness and brain fog
- Doubting yourself or questioning your abilities
- Feeling unproductive, even when you’re busy all day
Emotional signs:
- Feeling anxious, irritable, or overly sensitive
- Loss of motivation or enjoyment in things you normally love
- Snappiness or impatience in relationships
- Feeling detached or like you’re just “going through the motions”
None of these happen overnight. They creep in slowly, and it’s easy to brush them off as “just stress” or “just being busy.” But together, they paint a clear picture: your mind and body are waving a red flag.
So… What Can You Actually Do About Burnout?
Once you’ve recognised the signs, the real magic is in taking action. Here are some practical (and totally doable) ways I’ve found helpful — no “quit your job and move to Bali” required (unless you want to, in which case, please take me with you).
1. Listen to Your Body (It’s Smarter Than You Think)
That constant headache? The never-ending fatigue? The brain fog that makes you forget what day it is? These aren’t just random quirks — they’re warning lights on your dashboard. Instead of pushing through, treat them like a pause button. Rest, hydrate, rant to a colleague or friend, take your break in the fresh air. Yes, these are allowed.
2. Set Tiny Boundaries (and Actually Stick to Them)
You don’t have to build an impenetrable fortress of “no.” Sometimes burnout prevention looks like little tweaks — shutting the laptop at a reasonable time, not checking emails at midnight, or saying “I can’t this week, but maybe next.” Discuss workloads, expectations, realistic goal setting and be honest about challenges with your manager. All these small shifts add up.
3. Find Your “Reset Button”
For me, it’s going to the gym or for a walk (bonus points if there’s coffee involved). For you, it might be journaling, reading, seeing friends, or a sofa-rot series binge. Whatever it is, carve out pockets of joy — they remind your brain that life is more than deadlines and to-do lists.
4. Talk It Out (Seriously)
I would’ve stayed stuck in denial if that colleague hadn’t spoken up. Sometimes you just need another human to say, “Hey, this isn’t you being weak — it’s you being human.” Whether it’s a friend, a colleague, or a professional, sharing your experiences with those you trust can provide valuable advice and emotional support.
Sometimes, just opening up takes the weight off your shoulders – (feel free to reach out to me via this community).
5. Prioritise self-care.
Let’s talk about the four magical (and criminally underrated) pillars of health: sleep, exercise, nutrition, and stress management. Honestly, they’re not glamorous — but together they’re game-changers.
For me, self-care isn’t just about bubble baths and scented candles (though sign me up for those too). It’s about carving out a proper reset day — a few sacred hours where I do the things that make me feel human again. My version usually looks like this: a good workout, a couple of low-pressure house tasks, full-blown grooming mode (yes, face mask, hair mask, full body shave — TMI but worth it), good food, a low-brow book, and unapologetic TV time.
And here’s the key: this time goes in my calendar like a non-negotiable meeting with myself. If friends text? Sorry, I’m “busy.” Kids at home? As soon as bedtime hits, the reset begins. Work requests? Not a chance — my brain is officially off duty.
Once I started treating self-care as an actual priority instead of an afterthought, everything shifted. It felt like having a mini holiday from the world always waiting around the corner. My stress levels dropped, my patience grew, and I had so much more energy to give (without snapping at the people I love).
And if you’re worried this sounds indulgent, let me remind you of that golden airplane rule: oxygen mask on yourself first, then help others. It’s not selfish — it’s survival.
6. Remember: You’re Not Alone
91% of us are in the same boat. Which means burnout isn’t a “you problem” — it’s a we problem. And the more we talk about it, the less power it has.
Final Thought
Burnout is real, but it’s not unbeatable. The earlier you spot it, the faster you can course-correct. And who knows? Like me, you might even end up with a surprising silver lining along the way.
So, here’s your gentle reminder: if you’ve been feeling on edge, exhausted, or just not yourself — pause, check in, and don’t ignore those signals. Your future self will thank you.
Click the link below for burnout tips:
Scrubs And Sanity 
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