Feeling Drained Despite Working Hard? You May Be Experiencing Burnout
If you’re feeling emotionally depleted, overwhelmed, or unappreciated, even while continuing to give your best at work—you could be nearing burnout, or already there. While burnout isn’t a classified mental illness, it’s a significant mental health concern with real consequences.
According to the Journal of Applied Biobehavioral Research, burnout is increasingly common and impactful. You’re more likely to experience burnout if you:
- Set unrealistic expectations for yourself
- Never feel your work is good enough
- Struggle with feelings of inadequacy or incompetence
- Feel consistently unappreciated
- Face unreasonable demands, either self-imposed or from others
- Are in a role that doesn’t suit you
Recognise the Signs
Burnout often creeps up unnoticed. If left unaddressed, it can lead to serious mental and physical health issues, including clinical depression. Key signs include:
- Loss of energy and motivation
- Decline in performance or productivity
- Increased fatigue and irritability
- Frequent headaches or other stress-related symptoms
- Making more mistakes or taking longer to finish tasks
- Feeling emotionally distant or cynical about your work
In severe cases, burnout can lead to:
- Substance use as a coping mechanism
- Negative or sarcastic outlook
- Paralysing self-doubt
- Poor physical health
- Depression and isolation
- Loss of job satisfaction and joy in work
The Lies We Tell Ourselves
Those who’ve recovered from burnout often reflect on the “lies” they told themselves to downplay the issue. These include:
- “I’m just tired.”
- “I love my job; I can handle it.”
- “I’ll be fine once this project is over.”
- “If people stopped bothering me, I could manage everything.”
- “Others are depending on me—I can’t step back now.”
- “I need to get back to my best self—then I’ll feel okay.”
Many of these statements felt true. But the real issue was denying the toll their circumstances were taking on their well-being. That denial became the gateway to burnout.
How to Prevent Burnout
1. Reassess Your Priorities
Take stock of your workload. List your tasks, estimate the time each one takes weekly, and sort them by importance. Review this with your manager to:
- Ensure you haven’t overlooked any responsibilities
- Check your estimates are realistic
- Keep your total workload under 40 hours per week
If it’s over that threshold, work with your leader to:
- Reorder priorities
- Delegate or drop non-essential tasks
- Reset expectations
2. Update Your Skills
There may be smarter, more efficient ways to do your work. Be open to learning new tools or techniques.
3. Take Real Breaks
Don’t skip breaks or eat lunch at your desk. Short, intentional breaks boost focus and productivity. Step away, move your body, breathe deeply—then return refreshed.
4. Connect with People
Even a quick chat with a colleague can make work feel less isolating. Genuine connection adds meaning to the day.
5. Nurture Life Outside Work
Stay engaged in non-work hobbies, spend time with loved ones, and protect your personal time. A balanced life is your best defense against burnout.
Recovering from Burnout
At a roundtable titled Recovering from Burnout, individuals shared their journeys. Recovery ranged from six weeks to two years, often averaging 6–9 months—and many described it as an ongoing journey.
Strategies that helped included:
Better Self-Care
- Limit or cut out alcohol and caffeine
- Eat nutritious, balanced meals
- Take time off when needed to heal
- Exercise regularly or walk in nature
- Explore creative outlets (art, music, gardening)
Shift Your Thinking
- Celebrate daily accomplishments
- Practice self-compassion
- Journal gratitude daily
- Create peaceful, uncluttered spaces at home
- Remind yourself of what’s meaningful to you
- Embrace quiet reflection, prayer, or meditation
Redefine Work Habits
- Focus on one task at a time
- Pace yourself, slow and steady
- Break large projects into smaller tasks
- Celebrate progress, not just end results
- Communicate your needs and limitations to your manager
- Use your breaks, resist unnecessary overtime
- Fully disconnect from work when on leave
Improve Relationships
- Set boundaries and practice saying “no”
- Distance yourself from toxic dynamics
- Be okay with saying “I don’t know”
- Limit exposure to upsetting news or media
- Strengthen bonds with friends, family, and your community
Staying Well Long-Term
Those in recovery found it vital to maintain wellness routines and keep an eye out for early warning signs.
Build a Personal Self-Care Plan
- Choose a few regular practices (journaling, mindfulness, yoga, exercise, etc.)
- Check in weekly, are you following through?
- Adjust your plan to fit what’s going on in your life
- Write down realistic priorities and goals for the week, month, and year
- Do a weekly body scan to spot tension and act on what you find
- Ground yourself with the reminder:
“The silence within me is not at war with the chaos around me.”
Recognise the Warning Signs
- Know your personal signs of burnout (anger, withdrawal, constant fatigue)
- Ask for help when needed
- Reconnect with supportive people
- Speak your feelings instead of bottling them up
- Minimise toxic influences in your life
Final Thought:
Burnout doesn’t mean you’ve failed; it means your environment or habits may no longer be sustainable. With awareness, support, and deliberate change, you can recover and build a life that supports both your success and your well-being.