How to tell if you are burned out and what to do about it

Feeling Exhausted, Detached, or Not Performing Like You Could?

There’s a big difference between feeling tired and being burned out.

Burnout, recognised by the World Health Organisation (WHO) in 2019 as an occupational phenomenon, stems from chronic workplace stress that hasn’t been successfully managed. It’s more than just a bad day or a rough week—it’s a persistent state that affects your energy, outlook, and performance.

So, how can you tell if you’re burned out?

The Three Main Signs of Burnout

1. Exhaustion or Lack of Energy

This isn’t just physical tiredness—it’s a complete energy drain. Even if you manage to rest, you still feel depleted. Often, this exhaustion comes with trouble sleeping, a weakened immune system, and forgetfulness, creating a vicious cycle that perpetuates stress and fatigue.

2. Feeling Distant, Detached, or Cynical

Burnout doesn’t just wear you out physically; it drains you emotionally and mentally. You might feel a growing detachment from work, a lack of enthusiasm for things you usually enjoy, or an uncharacteristic cynicism creeping in. This isn’t just about being unhappy at work—it’s feeling disconnected from it altogether.

3. Ineffectiveness or Loss of Productivity

This is where burnout hits hardest for high achievers. You might feel like you’re not doing a good job, which then feeds into actually struggling to perform. Simple tasks feel monumental, focus is elusive, and irritability sets in. Over time, this loss of productivity can feel like losing part of your identity.

Why High Achievers Are More at Risk

High achievers and perfectionists are particularly vulnerable to burnout. The internal critic that drives excellence can also amplify stress and create unsustainable expectations. Research shows that the combination of complex environments, high stressors, and relentless self-pressure creates the perfect storm for burnout.

To avoid burnout, redefining success is critical. It’s not about doing more—it’s about doing what matters in a way that’s sustainable for the long term.

Burnout Is Both Avoidable and Reversible

The good news? Burnout doesn’t have to be permanent. It can be prevented, and if you’re already there, it’s possible to recover.

1. Be Kind to Yourself

Managing burnout requires addressing both the stress and the stressors. Sometimes, this means making bold changes—speaking up about your workload, addressing workplace culture, or even leaving a role that’s causing chronic stress.

One of my personal mantras is, “If you’re not changing it, you’re choosing it.” It’s a reminder that while some things are outside your control, there are always steps you can take to make things better for yourself.

2. Invest in Self-Care

We often know what we should do but fail to make it a priority. The basics—eating well, moving regularly, and creating positive sleep routines—are essential to managing stress. These small shifts add up to make a big difference in how you feel.

3. Take a Break

A holiday is more than a temporary escape—it’s a chance to refresh, reconnect, and renew. Time with loved ones can help you re-anchor to what matters most, combating the emotional and mental exhaustion of burnout.

Plan your holidays in advance so you always have something to look forward to, and don’t wait for a big trip to recharge. Schedule breaks throughout the year or after key projects.

Mini-breaks during your day matter, too. A burnout warning sign for me is when I’m so busy I skip bio breaks. Stand up, stretch, drink water, and take a moment to look away from your screen—these micro-moments are key to a more sustainable workday.

Find the Space to Recharge

Recovering from burnout isn’t about doing more; it’s about finding the space to reflect, reset, and recharge. That’s why I created my Recharge Masterclass and retreats like the one in Byron Bay this October. They’re designed to help leaders reconnect with their energy, reset priorities, and reclaim their capacity to lead and live well.

If burnout is part of your story, I’d love to hear what’s worked for you—and if you’re still in the thick of it, know that help is out there. Burnout is hard, but it’s not the end of the road.

What will you do to start recharging today?