General, Mental Health

Signs That You’re Burnt Out And How To Deal With It

July 4, 2018

It can be hard to realise if you’re burning out, especially if you’ve got a busy schedule, but if you’ve been feeling exhausted and disinterested for quite some time, you’re probably experiencing the feeling of being burnt out. A lot of people suffer with performance loss at work due to burnout so it’s important to nip it in the bud once you’ve realised you’re suffering with it. Below I share how you can know if you’re experiencing burnout and how you can overcome it to get back on track and enjoy everything again.

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Signs That You're Burnt Out And How To Deal With It

Forgetfulness or Lack Of Attention Span

This can be put down to tiredness, but if it is continuous can be a sign of burnout. This is one of the earliest signs, but it can get to the point that you can’t get any work done and everything starts to pile up making things harder for you.


Insomnia is a massive tell-tale sign of burnout. It normally starts with a couple of days a week, but can develop in to a much bigger problem for you. I’d say that this would mostly be a symptom if you have the others as well though.

Chronic Fatigue

You will feel a lack of energy and feel tired every day, this teamed up with insomnia can feel like absolute hell. you’ll feel physically and emotionally exhausted, drained and general dread for what lies ahead of you that day.

Loss Of Appetite

You might not notice that you’ve missed a couple of meals, at first, but if you’re experiencing burnout you will probably lose your appetite. If this continues you might lose a significant amount of weight.

Increased Illness

You might find that your immune system begins to weaken and you’ll get a lot more colds or infections than normal. This will make you unable to perform your work to the best of your ability, suffering from loss of performance.


Feeling fed up will increase your irritability and make you difficult to be around. This can come from burning out when everything starts to get on top of you. It may also cause some bigger arguments at home which can cause you and your family/partner/roommates distress.

How you can combat burnout:

Talk to people

I know it’s cliche, but talking is the first step of admitting you have a problem. You aren’t going to burden your friends/family/partner, but only show them you trust them. Also talking can sometimes take the burden off you a little bit and they can possibly offer advice or help you through it all.

Get rid of negative people

It can be hard to admit that someone is bringing you further and further down, but sometimes it’s the key to feeling better. Say goodbye to the negative and hello to the positive influences in your life because you’ll only be better for it.

Take Time Off

Schedule some time off. Take a holiday, take a week off to do nothing. Whatever helps your burnout, do it. As I sit here writing this I have actually taken three days off work to rest and prevent burnout. Make sure you take a break, because the alternative can be so much worse.

Set Boundaries

Make sure you aren’t overextending yourself, say no to that after work drink or the overtime at work. Don’t make yourself worse by saying yes to everything and everyone. Make sure you set yourself time for yourself because you’ll need it.

Take A Break From Social Media

Delete Facebook from your phone, or set aside an hour a night to be away from technology altogether. Go for a walk, read a book. Do something that is just for you and where no one can distract you. Stop checking emails and social media.


It can be something as simple as a walk once a day or workout videos in your living room, but exercise lifts our spirits up and helps us feel better when we’re burnt out. I’d aim for around 30 minutes of exercise a day to help you get the most out of it.

Eat And Drink Better

Another obvious one, but ditch the junk food and ready meals and cook for yourself. Not only will you feel a sense of accomplishment, but you’ll also feel better overall. Remember that alcohol is a depressive so try to avoid that as well. You can still have an ice cream day, but just tone it down a bit.

Do you have any more advice? Please share your ideas below and remember that everyone is different and this advice won’t work for everyone 🙂

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