Recognising the Signs of Burnout: When Stress Isn’t Just Stress Anymore
Have you been feeling completely drained, snapping at people you care about, or struggling to concentrate, no matter how much rest you get? If so, you might be experiencing burnout. It’s more than just stress. It’s what happens when stress builds up and doesn’t ease off, leaving you feeling stuck in a cycle of exhaustion and overwhelm.
In this article, I’ll walk you through the signs of burnout, what causes it, and how therapy can help you feel more like yourself again.
What Is Burnout?
Burnout is often described as emotional, physical, and mental exhaustion that builds up over time. It’s not just a bad week or a tough project, it’s when you feel like you’ve been running on empty for too long.
It can creep in when you’re working long hours, juggling endless responsibilities, or putting everyone else’s needs first. Over time, you might feel like you’re giving and giving, but not getting much back and that can leave you feeling hopeless, irritable, and detached.
If it’s not addressed, burnout can start to affect your physical health, your relationships, and your overall wellbeing.
Common Signs of Burnout
Not sure if what you’re feeling is burnout? Here are some common signs I often hear from clients at Roles We Play Counselling:
Emotional signs
Feeling constantly overwhelmed - even small tasks feel like too much.
Loss of motivation - things you used to enjoy now feel like a chore.
Irritability or frustration - you find yourself snapping more easily.
Feeling detached or cynical - like you’re watching life from a distance.
Physical signs
Exhaustion that doesn’t go away no matter how much you sleep.
Sleep problems - either you can’t switch off, or you’re sleeping too much.
Frequent headaches or muscle pain, tension showing up in your body.
Getting sick more often - your immune system may be taking a hit.
Behavioural signs
Avoiding responsibilities - procrastination becomes your go-to.
Withdrawing from others - you cancel plans and keep to yourself.
Changes in eating or drinking - turning to caffeine, sugar, or alcohol for a pick-me-up.
If any of this sounds familiar, you’re not alone. Burnout is more common than you might think, especially in high-pressure jobs or when life throws too much your way.
What Causes Burnout?
Burnout usually builds up slowly. Here are some common reasons it happens:
Working too much - long hours without breaks can wear you down.
Feeling out of control - when you have little say over your workload or decisions.
Lack of recognition - feeling like no one notices your efforts or achievements.
Unclear expectations - not knowing exactly what’s expected of you.
Poor work-life balance - when work (or caring for others) leaves no time for yourself.
Sometimes it’s a combination of things, and while it’s tempting to power through, burnout often gets worse if you try to ignore it.
How Therapy Can Help with Burnout
Therapy gives you space to talk things through without judgment. At Roles We Play Counselling, I support people in understanding what’s driving their burnout and how to make practical changes.
Find the Root Cause
Burnout isn’t just about being busy. Together, we can explore what’s beneath the surface, whether it’s people-pleasing, perfectionism, or feeling stuck in a role that no longer fits.
Learn to Cope Differently
In therapy, I use a blend of CBT and Transactional Analysis to help you manage stress and develop healthier patterns, this might include learning to quiet your inner critic or practising more balanced thinking.
Set Boundaries Without Guilt
Burnout often comes from saying “yes” too much. If setting boundaries is something you struggle with, you might find my article on Healthy Boundaries helpful as a starting point.
Simple Tips to Start Easing Burnout
While therapy is often the most helpful step, there are things you can start doing today:
Take short breaks - even five minutes away from your desk can help.
Set small, realistic goals - focus on one task at a time.
Ask for help - whether at work or home, you don’t have to do it all.
Stay connected - talk to a friend or join an activity you enjoy.
Prioritise sleep - aim for a regular bedtime and wind-down routine.
Do something for you - it could be as simple as a short walk or listening to music.
You Don’t Have to Do This Alone
Burnout can make life feel flat and exhausting, but it doesn’t have to stay that way, therapy can help you figure out what’s causing it and how to move forward.
If you’re feeling burnt out and ready for change, I’d love to support you. Get in touch today to book a consultation with me at Roles We Play Counselling. And if you’re curious about how therapy works, you might find my article on What to Expect from Your First Therapy Session helpful.
