8 Signs You’re Burnt Out (And What to Do)

You’re running on empty, and deep down, you know it. I can tell you from years of working with overwhelmed professionals that burnout doesn’t announce itself with fanfare—it creeps in slowly, then hits like a freight train. If you’re constantly exhausted despite getting rest, if simple tasks feel impossible, or if you’ve become that cynical person you never wanted to be, your body and mind are sending urgent distress signals. Here’s what’s really happening.

You’re Exhausted All the Time, Even After Rest

When you’re truly burnt out, sleep doesn’t fix the bone-deep exhaustion that’s taken over your life. I can tell you from experience, this isn’t regular tiredness that disappears after a good night’s rest. You wake up feeling like you’ve been hit by a truck, even after ten hours of sleep.

Your body feels heavy, your mind stays foggy, and simple tasks drain what little energy you have left. I’ve never seen ambitious people struggle more than when they push through this type of exhaustion. You might find yourself staring at your computer screen, unable to focus on work that used to energize you.

This persistent fatigue signals your nervous system is overwhelmed. Your body’s running on empty, desperately needing real recovery, not just more sleep. This is the specific type of exhaustion that executive function overload creates – a mental battery depletion that can’t be recharged through rest alone.

Your Productivity Has Plummeted Despite Working More Hours

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This exhaustion doesn’t just make you feel terrible, it destroys your ability to get things done. You’re putting in twelve-hour days but accomplishing what used to take you six hours. I can tell you from experience, this is one of burnout’s cruelest tricks – the harder you work, the less you achieve.

Your brain fog makes simple tasks feel impossible. You’ll read the same email three times without absorbing it. Projects that once energized you now feel like climbing mountains. I’ve never seen someone overcome this paradox by working even longer hours.

The solution isn’t pushing harder, it’s stepping back. Your mind needs recovery time to restore its processing power. Start by protecting your sleep and taking actual lunch breaks. A simple time audit can reveal exactly where your energy is being drained so you can eliminate the time-wasters that contribute to your overwhelm.

You Feel Emotionally Detached From Your Work and Colleagues

How can you tell when burnout has severed your emotional connection to work? You stop caring about projects that once excited you, colleagues feel like strangers, and team meetings become exercises in going through the motions. I can tell you from experience, this emotional numbness is one of burnout’s most insidious symptoms.

You’ll notice yourself becoming cynical about company initiatives, rolling your eyes at goals you used to champion. Coworkers who were once allies now feel like obstacles. I’ve never seen anyone maintain their leadership edge while emotionally checked out—it’s impossible to inspire others when you can’t muster enthusiasm yourself.

This detachment isn’t laziness; it’s your mind protecting itself from chronic stress. Your brain fundamentally puts up walls to survive. The truth is that speed becomes a comfort zone because stillness forces confrontation of uncomfortable truths about your disconnection from work and relationships.

Physical Symptoms Are Taking Over Your Body

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Burnout doesn’t just mess with your mind—it hijacks your entire body, turning you into a walking collection of aches, pains, and exhaustion. I can tell you from experience, your body starts rebelling in ways you never expected.

Headaches become your constant companion, your shoulders feel like concrete blocks, and sleep? Forget about it. You’re either lying awake staring at the ceiling or crashing hard but waking up more tired than before.

Your immune system takes a beating too—you’re catching every cold, dealing with stomach issues, maybe even experiencing chest tightness or heart palpitations. You might notice your resting heart rate consistently climbing 5+ beats above your normal baseline as your cardiovascular system works overtime trying to repair itself without proper downtime. I’ve seen powerful people ignore these warning signs until their bodies literally force them to stop. Don’t let that be you.

You’ve Developed a Cynical Attitude About Your Job

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When cynicism starts creeping into your thoughts about work, you’re witnessing one of burnout’s most damaging transformations. I can tell you that once this mindset takes hold, it spreads like wildfire through every aspect of your professional life.

You’ll catch yourself rolling your eyes during meetings, dismissing new initiatives before they’re even explained, and assuming the worst about your colleagues’ motives. I’ve never seen someone recover their peak performance while trapped in this cynical spiral.

You start viewing every company announcement as manipulation, every team-building exercise as a waste of time. This isn’t just negativity—it’s your brain protecting itself from further disappointment. The problem? This protective mechanism actively sabotages your ability to seize opportunities and build the influential relationships that drive career advancement.

Similar to how social media platforms profit from keeping users in negative emotional states, workplace burnout can trap you in cycles where cynical thinking becomes your default response to any professional situation.

Simple Tasks Feel Overwhelming and Impossible

That cynical mindset doesn’t just poison your attitude—it creates a mental fog that makes even the simplest work tasks feel like climbing Mount Everest. I can tell you from experience, when you’re burnt out, checking emails becomes exhausting, scheduling meetings feels impossible, and basic decisions paralyze you for hours.

Your brain’s executive function shuts down under chronic stress. Tasks that once took minutes now consume your entire morning. You’ll stare at your computer screen, knowing exactly what needs doing, but feeling completely unable to start. I’ve never seen anything drain a high performer’s confidence faster than this mental gridlock.

You’re not losing your edge—you’re running on empty. Your cognitive resources are depleted, making everything feel monumentally difficult when it shouldn’t be. This overwhelming feeling of inadequacy can trigger imposter syndrome, where you start attributing your struggles to being unqualified rather than recognizing the impact of burnout on your mental capacity.

You’re Neglecting Personal Relationships and Self-Care

Work starts eating away at everything else in your life, and before you know it, you’ve pushed aside the people and activities that actually matter. I can tell you from experience, this is where burnout gets dangerous. You’re canceling dinner plans, skipping workouts, and responding to loved ones with one-word texts.

You haven’t had a meaningful conversation with friends in weeks

Self-care routines disappear – no exercise, poor eating, terrible sleep

Family events become obligations you resent instead of moments you cherish

Hobbies that once energized you collect dust while you scroll mindlessly

When you find yourself making excuses to avoid connections and choosing solitary activities over meaningful interactions, you’re crossing the line from healthy boundaries into harmful social isolation.

I’ve never seen anyone sustain high performance while isolating themselves. Your relationships and well-being aren’t luxuries – they’re your foundation for lasting success.

You Can’t Remember the Last Time You Felt Accomplished

Even the smallest wins start feeling hollow, and you realize you’re going through the motions without any real satisfaction. I can tell you that when accomplishment becomes a distant memory, burnout has dug its claws deep.

You close deals, finish projects, hit targets – but there’s no spark, no pride, no sense of “I crushed that.” Instead, everything feels like checking boxes on an endless list.

I’ve never seen high performers recover their edge without addressing this numbness first. When you can’t feel your victories, you lose the fuel that drives ambition. Your brain stops registering success because stress has flattened your emotional range. This isn’t laziness – it’s your system protecting itself from constant pressure by shutting down the reward circuits entirely. Breaking down massive goals into bite-sized pieces and celebrating those smaller wins can help restore your ability to feel genuine accomplishment again.

Conclusion

You can’t ignore burnout and hope it disappears—I’ve never seen that work. Take action now before it gets worse. Start with small changes: set one boundary today, schedule rest like you’d schedule meetings, and talk to someone you trust. Your health matters more than any deadline, and recovering from burnout takes time. Don’t wait until you’re completely broken to prioritize yourself. You deserve better than running on empty.