Burnout is more than just being tired or having a bad week. It is a state of physical, emotional, and mental exhaustion caused by prolonged and unrelenting stress. Burnout impacts your productivity, your health, and your sense of self. And it's more common than you think.

According to the World Health Organisation, burnout is a syndrome resulting from chronic workplace stress that has not been successfully managed. But burnout doesn’t only affect professionals working long hours, it affects caregivers, mothers, students, and anyone living in a state of constant overwhelm.

How to Recognise the Signs of Burnout

Burnout symptoms often creep in subtly, making them easy to ignore. But recognising them early can help prevent long-term damage to your health and wellbeing.

Common signs of burnout include:

Emotional Symptoms:

• Feeling drained and empty

• Loss of motivation or passion

• Detachment or feeling disconnected from your life

• Anxiety, irritability, or low mood

Physical Symptoms:

• Constant fatigue, even after rest

• Headaches, muscle tension, or digestive issues

• Insomnia or poor-quality sleep

• Lowered immunity and frequent illnesses

Behavioural Symptoms:

• Procrastination or decreased performance

• Withdrawing from responsibilities or relationships

• Using food, alcohol, or screens to cope

If you see yourself in these signs, it’s time to stop ignoring the warning lights. Your body is asking you to pause.

What Causes Burnout? (7 Causes You Might Be Overlooking)

Burnout is usually the result of a combination of factors that build over time. Here are the most common causes:

1.Chronic Stress Without Recovery

When you're constantly "on," your nervous system doesn't have a chance to reset. Over time, your body and brain become overwhelmed.

2.High Expectations with Low Support

Trying to meet everyone’s needs without enough resources, time, or rest creates a the perfect conditions for burnout.

3.Unresolved Emotional Trauma

Past or ongoing emotional stress can keep your body in a state of high alert, making you more vulnerable to exhaustion.

4.Poor Nutrition & Overuse of Stimulants

Processed food, alcohol, caffeine, and skipped meals deplete your energy and disrupt hormone balance.

5. No Downtime or Boundaries

Without clear limits around your time and energy, your nervous system never gets a break.

6.Hormonal Imbalances

Chronic stress affects your endocrine (hormone) system, especially cortisol and thyroid hormones, making fatigue and mood worse.

7.Low Resilience to Stress

If you’ve been in survival mode for too long, your body becomes less able to bounce back from challenges.

How to Recover From Burnout

The good news is burnout recovery is absolutely possible. But it requires intention, support, and a willingness to prioritise yourself.

1. Acknowledge What’s Happening - Stop pushing through. Recognise that burnout isn’t weakness, it’s your body’s way of protecting you. Don't judge or criticise yourself or feel any guilt - this is a normal process when we are trying to do everything for everyone.

2. Nourish Your Body Properly - Eat whole foods, stay hydrated, reduce stimulants and alcohol. Your body needs real fuel to recover.

3. Regulate Your Nervous System - Use tools like breathwork, gentle movement, and rest to help your system reset from chronic stress.

4. Rebuild Resilience - Psychoeducation, mindset work, and habit change help you respond to stress more effectively over time.

5. Seek Professional Support - A coach, therapist, or practitioner can guide your recovery with structure and compassion.

Ready to Recover From Burnout for Good?

If you’re tired of feeling exhausted, disconnected, and like you’re running on fumes, you’re not alone. My 12-week Empowered Calm program is designed to help women recover from burnout, rebuild resilience, and rediscover who they are beneath the overwhelm.

You deserve to feel good again.

Email [email protected] for more information about The Empowered Calm Programme