What is Burnout? Understanding, Recognising the Early Signs and First Steps – Part 1
- Priscilla Schwartzman
- Sep 1
- 13 min read
Updated: Sep 14
Part 1: Understanding Burnout and Recognising the Early Signs
What You'll Learn
If you’ve been feeling drained, lacking motivation, or like you’re completely worn out, know that you are not alone. According to the Australian Workplace Health Index, one in five Australian workers, or 20 percent, report feeling burnt out at work, with younger employees and women experiencing the highest rates of exhaustion.
Chronic stress and burnout can affect anyone, often creeping in when life becomes too demanding and self-care falls by the wayside. Whether you’re dealing with work stress, parenting challenges, or the pressure to keep up, recovery is possible and within your reach.
"Burnout is a slow, insidious experience. Burnout is not afraid of playing the long game. To prevent burnout, we need to play a long game, too" Sally Clarke
Back in my 30s, I suffered from severe burnout. I worked too hard as a manager without enough support, and on weekends, I would try to blow off steam by socialising and joining friends who were going out. I was stretched too thin, getting too little sleep, eating poorly, not exercising, and drinking very little water. The ongoing, relentless stress took a serious toll on me. Eventually, I ran on empty and had to take six weeks off work.
Some days, even showering or watching TV felt too much; I could only sleep, eat, and shower with great effort. Slowly, I regained enough strength to stay awake and watch TV, and later I could empty the dishwasher, though filling it was still beyond me. My recovery was long because I left it too late to intervene, and I felt completely empty and depleted.
Looking back, I realise how important it is to recognise the early signs of burnout and prioritise wellbeing. Getting enough rest, nourishing your body with good food and water, exercising, and asking for support are all crucial before reaching a breaking point.
There are simple and practical steps you can take today to start feeling more balanced, energised, and in control again. In this three-part series, you'll find clear strategies for recognising the early signs of burnout, practical tips for creating healthier routines, and guidance on reconnecting with what truly matters.
This Understanding Burnout series is designed to help you feel supported, understood, and empowered to prioritise your wellbeing.
What Are the Differences Between Stress, Burnout, and Depression?
Stress, burnout, and depression are often used interchangeably, but they are distinct conditions, each requiring different approaches.
Stress is typically a short-term response to external demands or pressures. It can be motivating and energising in small doses but becomes harmful when excessive or prolonged. Common stress symptoms include headaches, muscle tension, anxiety, irritability, difficulty concentrating, and sleep issues. Stress usually has an identifiable endpoint or relief.
If stress continues without enough time to recover, it can evolve into chronic stress. When chronic stress goes unresolved, it often leads to burnout, which is recognised as a workplace or occupational phenomenon.
Burnout is a gradual process that develops over time, with subtle signs and symptoms that become more severe if left unaddressed. Work-related stress, especially from one's job, is a significant risk factor that contributes to the development of burnout.
Stress → Chronic Stress → Burnout
Burnout is a chronic, severe state of physical, emotional, and mental exhaustion that develops over time from unmanaged, ongoing stress. A distinguishing feature of burnout is feeling mentally exhausted, in addition to being emotionally drained, experiencing cynicism, detachment from work or personal life, reduced productivity, and often a loss of motivation or hope. Burnout feels like a deeper depletion than stress, and recovery requires more significant intervention.
Burnout is not classified as a medical condition but is recognised as an occupational phenomenon in the International Classification of Diseases (ICD-11). This means that while burnout is related to health, it is not diagnosed as a medical condition, but rather as a result of work-related stress and chronic workplace demands.
Depression shares some symptoms with burnout, such as fatigue and low motivation, but is a broader clinical condition. Depression involves pervasive sadness, loss of interest in nearly all activities, feelings of worthlessness, and potentially suicidal thoughts. While burnout is specific to chronic stress and role exhaustion, for example in the workplace, depression is not confined to any particular domain.
Recognising the differences between stress, burnout, and depression is vital for taking the right action to address your situation and seek the proper support.
What is Burnout?
Burnout goes far beyond simply feeling worn out at the end of a busy week. It’s a state of emotional, physical, and mental exhaustion that builds up over time due to prolonged and excessive stress. When you’re experiencing burnout, you may feel hopeless, cynical, or even resentful about your work or daily responsibilities. This isn’t limited to any one profession or role; anyone can be affected, from busy parents to senior executives.
The World Health Organization recognises burnout as an occupational phenomenon, highlighting its impact on both physical and mental health. Burnout can lead to decreased satisfaction with your job or personal life, reduced productivity, and more frequent absences from work or social activities. The symptoms of burnout can be subtle at first, maybe you’re just a bit more irritable or tired than usual, but if left unaddressed, they can worsen and have serious consequences for your overall wellbeing.
Recognising the warning signs early is essential. By understanding what burnout is and how it develops, you can take proactive steps to manage burnout and protect your physical and mental health before it takes a bigger toll.
Causes and Risk Factors
Burnout doesn’t happen overnight. It’s often the result of a combination of factors that build up over time. One of the most common causes of burnout is an excessive workload, where you feel like there’s always more to do and never enough time or resources to get it all done. When you have little or no control over your schedule or job expectations, it can add to the overwhelming stress and make it even harder to cope.
A poor work-life balance is another major risk factor. If you’re constantly juggling too many responsibilities at work and at home, without enough time for rest or relaxation, chronic stress can quickly turn into habitual burnout. Lack of social support, whether from co-workers, friends, or family, can leave you feeling isolated and emotionally exhausted.
Certain personality traits, such as perfectionism or a tendency to see the negative side of things, can also make you more vulnerable to burnout. Healthcare workers and those in high-stress professions are particularly at risk, as they often face intense emotional demands and long hours.
Physical complaints like muscle pain, headaches, and other unexplained aches are common in people experiencing burnout. Poor sleep habits, skipping meals, or neglecting self-care can make these symptoms worse. A systematic review of prospective studies has shown that burnout can have serious consequences for mental health, including increasing the risk of depression and anxiety.
To manage burnout, it’s important to address these root causes. Prioritising self-care, maintaining healthy sleep habits, and making time for relaxing activities such as tai chi, meditation, or simply spending time with loved ones can help reduce stress and support your mental health. Recognising your own risk factors and taking proactive steps can make a big difference in preventing burnout before it becomes overwhelming.
Job Burnout: Why Workplaces Matter
Job burnout is a growing concern in today’s fast-paced work environments, and it can have far-reaching effects on both employees and organisations. When job burnout takes hold, it often leads to decreased productivity, more sick days, and higher staff turnover. All of which can impact a company’s bottom line and the wellbeing of its people.
Workplaces play a crucial role in preventing burnout by fostering a healthy work life balance and supporting employees’ mental health. This can include encouraging regular breaks, offering flexible work arrangements, and promoting a culture where self care is valued. Providing resources like employee assistance programs, fact sheets on the causes of burnout, and information about the warning signs can empower employees to recognise and address burnout early.
A positive work environment also means recognising and rewarding employees’ contributions, building a sense of community among co-workers, and making sure that workloads are manageable. When employees feel supported and connected, they’re more likely to maintain a healthy work life balance and less likely to experience burnout.
Promoting wellness at work goes beyond just policies. It’s about creating a culture where people feel safe to speak up about stress, take time off when needed, and access support without stigma. Encouraging healthy habits, such as regular exercise, eating well, and getting enough sleep, can help reduce stress and prevent burnout.
By taking these proactive steps, workplaces can help manage burnout, support employee wellbeing, and create an environment where everyone can thrive. Preventing burnout isn’t just good for individuals, it’s essential for building resilient, productive, and positive organisations.
What are the early signs of burnout?
Burnout can creep into your life slowly, often showing up as exhaustion, irritability, and a lack of motivation. Burnout is a gradual process, with subtle early signs that can be easy to miss. Understanding these early warning signs is crucial because it helps you notice when stress is becoming overwhelming and empowers you to take steps that prevent it from worsening.
"Burnout rarely comes on overnight. It’s the result of prolonged stress without adequate recovery. If we can teach people to recognise the subtle signs early, we can prevent severe health effects." Dr. Sarah Cotton, Organisational Psychologist
Common emotional symptoms in the early stages include feeling helpless and feeling overwhelmed, in addition to irritability and loss of motivation. Recognising early signs allows you to prioritise self-care and seek support before burnout deeply impacts your health, relationships, and productivity. Early intervention can shorten recovery time, improve mental wellbeing, and reduce the risk of burnout developing into more severe conditions.
It’s also important to understand what burnout is and to identify its early signs, so you can address them before they take over your life.
Recognising Physical, Emotional, and Mental Exhaustion
Burnout affects not only your body but also your mind and emotions. Unmanaged burnout poses serious risks to both mental and physical health, profoundly impacting overall wellbeing and productivity.
Research from the Black Dog Institute shows that burnout often presents through mental health challenges such as anxiety, depression, irritability, and feelings of disengagement. Physically, individuals may experience exhaustion, sleep difficulties, headaches, and nausea while cognitive symptoms like difficulty concentrating and memory problems, often described as “brain fog,” are also common. Many people report that their energy levels remain consistently low and are difficult to restore, even with rest.
Unlike typical fatigue, burnout-related tiredness does not improve with rest, indicating a deeper issue. This exhaustion builds gradually and is different from the temporary tiredness we all experience from time to time. People suffering from burnout may feel depleted both physically and emotionally, lacking the motivation or strength to engage in daily activities.
Recognising these early signs is crucial to preventing burnout from escalating.
Exhaustion can show up in various ways:
Physical exhaustion includes frequent headaches, muscle tension, appetite changes, difficulty sleeping, and persistently low energy levels.
Emotional exhaustion involves feeling empty, hopeless, or detached from things you once cared about; even minor issues may feel overwhelming, and you may feel depleted emotionally.
Mental exhaustion includes struggling to focus, forgetfulness, difficulty completing tasks, and feeling mentally exhausted.
These physical, emotional, and mental signs are key indicators of burnout. Addressing them early is essential to prevent burnout from affecting your life more deeply.
Common Symptoms of Burnout
Watch for these common burnout symptoms to prevent it from worsening:
Constant fatigue that does not improve with sleep,
Irritability or frustration, even over small issues,
Becoming cynical or negative about your work or other people,
Struggling to concentrate or remember things,
Feeling detached or disconnected from your job or loved ones,
Increased absenteeism or avoiding responsibilities,
Physical changes like frequent headaches, stomach aches, or muscle pain,
Emotional symptoms such as feeling helpless or feeling overwhelmed.
Some symptoms of burnout can be mistaken for or overlap with other health conditions, so it's important to pay attention and seek professional advice if needed.
Not everyone experiences burnout the same way. The symptoms can vary, and sometimes, they appear gradually. Early recognition helps you manage the impact before burnout takes over.
The sooner you spot these symptoms, the sooner you can act to prevent burnout from taking a bigger toll on your health and wellbeing. Ignoring these signs can make the recovery process longer and harder.
Levels and Stages: From Mild to Severe
The initial stage of burnout is often called the honeymoon phase, where individuals feel highly committed, energised, and eager to prove themselves before stress and fatigue begin to set in.
Burnout doesn’t happen overnight.
It is a gradual process that develops over time, progressing from mild warning signs to severe symptoms:
Mild burnout means occasional irritability, fatigue, and trouble sleeping.
Moderate burnout means ongoing fatigue, noticeable stress, and difficulty performing at work.
Severe burnout means complete exhaustion, emotional numbness, withdrawal from others, and even physical illness or depression, often leading to occupational consequences such as decreased job performance or increased absenteeism.
Burnout is a chronic, progressive condition and not just a typical response to occasional work stress. It’s important to acknowledge it early so that it doesn’t develop into something more serious, such as depression.
One of the most widely used tools for recognising burnout early is the Maslach Burnout Inventory (MBI). The MBI describes three core signs: emotional exhaustion, depersonalisation or cynicism, and a reduced sense of personal accomplishment. In plain terms, that can look like feeling drained, feeling detached or indifferent about work and the people around you, and feeling less effective or capable than before. By noticing these three areas, even with a quick check in, you can spot which ones show up most for you and take targeted steps before things become severe. A practical way to start is to jot down recent moments when you felt especially drained after work, unusually irritable or disconnected, or doubted your effectiveness. This simple record can help you see patterns and prompt early action. If you want to read more about the framework, see the Maslach Burnout Inventory page.
Is it just stress, or could this be burnout creeping in?
Reflect on where you might be on this spectrum. A little insight now can help you seek support sooner.
How Does Burnout Affect Work and Personal Life?
Burnout can affect almost every part of your daily routine, disrupting your daily life and social life. Burnout can affect anyone, including those doing unpaid caring duties.
At work, you might notice a drop in your performance, more mistakes, or an increase in absenteeism. These are some of the occupational consequences of burnout, which can include reduced productivity, psychological strain, and negative impacts on your overall job functioning. You could find it difficult to start tasks and lose the passion that once drove you.
A recent survey by Sonder in mid-2025 found that almost half, 49 percent, of Australian and New Zealand employees are experiencing feelings of burnout or exhaustion. Interestingly, despite this, only 35 percent reported taking time off for mental health in the past year, which shows many continue working while burnt out. Taking on additional responsibilities without proper boundaries can further increase your risk of burnout. To help manage your workload and prevent burnout, consider using to-do lists to prioritise tasks and stay organised.
At home, burnout can cause you to disconnect from friends and family, skip activities you once enjoyed, or become more irritable than usual. Even small problems may feel overwhelming, and things you used to love might no longer bring joy. Limiting your time with negative people, such as constant complainers or pessimists, can help protect your mental health and improve your mood.
If left unaddressed, burnout can have long-term consequences on both your emotional and physical health, such as chronic fatigue, immune system problems, or even depression. Burnout can cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Other factors, such as personality traits, lifestyle choices, past experiences, and mental health conditions, can also contribute to your risk of burnout.
Long-term burnout can lead to feelings of isolation and other antisocial behavioural issues. Recognising its impact early helps you protect both your work and your personal life.
Key Takeaways
Recognise burnout early to prevent escalation.
Understand burnout stages from mild to severe.
Early intervention is crucial for long-term wellbeing.
Here are common questions people ask about burnout.
Frequently Asked Questions About Burnout
Q: How do I know if I’m burnt out?
A: Burnout often shows up as ongoing fatigue, irritability, and a lack of motivation that does not improve with rest. It may also feel like emotional distance or difficulty focusing. Recognising these signs early is the first step toward change.
Q: How does burnout affect personal life?
A: Burnout does not only impact work. It can spill into relationships and home life, leading to emotional detachment, irritability, and a loss of interest in activities once enjoyed. Over time, this can reduce connection with loved ones and lower overall wellbeing.
Q: What are the different stages of burnout?
A: Burnout develops gradually and often progresses in stages:
Mild burnout: occasional frustration and fatigue.
Moderate burnout: ongoing tiredness, stress, and reduced effectiveness at work.
Severe burnout: deep exhaustion, withdrawal, or even physical illness.
Understanding these stages helps identify where support may be needed.
Q: What is the first step to take when noticing burnout signs?
A: The first step is gentle self-care and creating healthy boundaries around rest, work, and personal time. If symptoms continue, professional support can help with building strategies for recovery before burnout worsens. Joining a support group can also provide connection and shared understanding during recovery.
Q: What is the difference between stress and burnout?
A: Stress is usually short-term and connected to specific pressures. It can sometimes motivate action. Burnout is a longer-term state caused by ongoing stress that has not been managed, leaving a person emotionally, mentally, and physically drained.
Q: Is burnout the same as depression?
A: No. While burnout and depression share similarities such as fatigue and low motivation, burnout is tied to chronic stress and role exhaustion, often in work or caregiving contexts.
According to the International Classification (ICD-11), burnout is not classified as a medical condition but is recognised as an occupational phenomenon.
Depression is broader, involving persistent sadness, loss of interest, and feelings of worthlessness. A professional assessment is important if either is suspected.
Q: Where can support be found for burnout recovery?
A: Support may come from personal networks, workplace adjustments, or professional help. For those wanting a safe space to explore recovery, Priscilla offers online counselling where individuals can reflect on their experiences and take steps toward balance at their own pace. Joining a support group can also be a valuable way to connect with others facing similar challenges.
Q: Is there evidence or research on burnout?
A: Yes, research including meta analysis has examined burnout, its causes, and its impact on mental health. These studies help identify effective interventions and highlight the importance of addressing burnout, especially among healthcare professionals.
Q: How can someone recover from burnout?
A: Recovery involves rest, self-care, and sometimes professional support. Strategies to overcome burnout include recognizing early signs, making lifestyle changes, seeking help, and building resilience. The goal is to restore well-being and prevent future episodes.
Q: What is the broader impact of burnout?
A: Burnout is a significant public health concern, especially among healthcare professionals, due to its impact on individual well-being and the functioning of the healthcare system. Addressing burnout requires both personal and systemic interventions.
Continue the Journey
How are you recognising burnout in your life? Taking the first step toward recovery is empowering and essential for your wellbeing.
If you’re ready to regain balance and reconnect with what truly matters, book a complimentary Connection Call with me. Together, we will navigate burnout and create a personalised recovery path.
This blog is the first step. In Part 2, we’ll explore practical recovery strategies and self-care techniques to support your healing. Feel free to save or share this blog with someone who may benefit from it today.
