What is Burnout? Burnout is a term we hear more frequently in today’s world, especially as we juggle increasingly demanding jobs, personal responsibilities, and social pressures. However, burnout is more than just feeling stressed or tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress, which, if left unaddressed, can severely impact both your personal and professional life. It commonly stems from work-related stress but can also arise from other areas such as caring for family, managing a household, or dealing with personal crises. Burnout isn’t simply the result of working long hours—it occurs when you feel overwhelmed and powerless to make changes or take control of your situation.
Key characteristics of burnout include:
- Emotional exhaustion: Feeling drained and unable to cope, emotionally and physically.
- Cynicism or detachment: Becoming cynical, pessimistic, or feeling disconnected from your work or personal responsibilities.
- Reduced performance: Struggling to concentrate, feeling less productive, and finding it difficult to complete tasks that were once manageable.
Symptoms of Burnout
Recognising the signs of burnout is crucial for addressing the issue before it becomes overwhelming. Burnout can manifest in various ways, affecting your physical, emotional, and mental health. If you’re experiencing any of these symptoms, it’s essential to take them seriously. Burnout can worsen over time if left untreated, impacting your relationships, productivity, and overall health.
| Physical Symptoms | Emotional Symptoms | Mental and Cognitive Symptoms |
| Chronic fatigue and low energy | Feeling detached, hopeless, or overwhelmed | Difficulty concentrating or making decisions |
| Frequent headaches or muscle pain | Increased irritability or frustration | Forgetfulness or mental “fog” |
| Changes in sleep patterns (either insomnia or oversleeping) | Decreased sense of accomplishment or satisfaction | Negative or cynical thoughts, often about work or responsibilities |
| Increased susceptibility to illness due to a weakened immune system | Lack of motivation or a sense of being “stuck” | Feeling disconnected from people around you, including friends and family |
What to Do If You’ve Burned Out
Recovering from burnout isn’t a quick fix—it requires taking intentional steps to address the underlying causes of your stress and make changes to your lifestyle. Here are some strategies that can help you start the recovery process:
- Acknowledge the Problem
Recognising that you are burned out is the first, and often hardest, step. Many people continue pushing themselves, believing that they can handle it, but burnout only worsens if ignored. It’s crucial to accept that you need to take a step back and address the issue.
- Seek Professional Support
Counselling or therapy is an invaluable tool for managing burnout. At Horizon Counselling Services, our therapists can help you explore the root causes of your burnout, develop coping mechanisms, and work with you to rebuild a healthier work-life balance. Therapy provides a safe space to process your feelings and receive guidance on how to move forward.
- Prioritise Self-Care
When you’re burned out, it’s easy to neglect self-care, but this is the time when it’s most needed. Make time for activities that help you relax and recharge, whether that’s exercise, meditation, reading, or simply taking time off work. Rebuilding your physical and mental health is key to recovery.
- Set Boundaries
One of the most common causes of burnout is a lack of boundaries—both at work and in personal life. Learn to say “no” when necessary, and don’t feel guilty for protecting your own well-being. Setting limits with your workload or personal responsibilities can prevent future burnout.
- Reconnect with Your Values
Burnout often occurs when we feel disconnected from what truly matters to us. Take time to reflect on your personal values and whether your current situation aligns with them. This might involve making changes in your work or personal life but doing so can help you regain a sense of purpose and motivation.
- Gradual Recovery
Recovering from burnout doesn’t happen overnight. Give yourself time and be patient as you gradually regain your energy and sense of well-being. Small, consistent changes in your routine can make a significant difference in how you feel over time.
“I would like to thank Alan and his team for their continual support with helping both myself and my son. Even though my son is now in New Zealand Alan was more than happy to arrange a meeting around the time difference to make sure he reached out to my Son. Alan is a complete rock to us both. When we have a blip in our lives we know we can reach out for support and he will get us back on track with our positive future.” – Tony
Take Action with Horizon Counselling Services
If you’re feeling overwhelmed and believe you may be experiencing burnout, know that help is available. Horizon Counselling Services is here to support you with compassionate, professional guidance tailored to your individual needs. Our therapists specialise in helping clients recover from burnout, manage stress, and build healthier, more balanced lives.
Contact us today to book an appointment within just 7 days. Let us help you take the first step towards recovery and reclaim your emotional well-being.