#3: Five Signs of Burnout & How to Overcome It

Have you ever pushed your car’s gas tank a little too far?
You know the moment. You notice the needle dipping lower than you planned, tell yourself you’ll stop “soon,” and quietly hope you make it where you’re going.

Most of us have done it at least once.

What’s interesting is that our cars don’t leave us guessing. They flash a warning light well before we’re completely out of fuel, giving us time to respond before things come to a halt.

Our bodies and minds work the same way.

Burnout rarely shows up out of nowhere. It’s usually the result of ignoring small signals for too long. Signals that were meant to protect us, not punish us.

I was recently talking with a client about burnout, and this comparison came to mind immediately. Just like a car running on empty, we can only operate in overdrive for so long before something starts to shut down.

What burnout actually is

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress, over-responsibility, or chronic pressure. It often shows up as fatigue, detachment, cynicism, brain fog, or a quiet sense that no matter how much you do, it’s never quite enough.

It can affect your work, your relationships, your health, and your sense of joy.

Let’s look at a familiar example.

Imagine someone we’ll call Emma.

Emma is capable, dependable, and deeply committed. She’s the one people count on. At work, she goes above and beyond. At home, she carries the emotional load. She rarely says no, not because she wants to do everything, but because she doesn’t want to let anyone down.

Over time, Emma starts feeling overwhelmed and exhausted. She’s sacrificing rest, hobbies, and margin just to keep up. And despite all of her effort, she feels behind, discouraged, and quietly resentful.

If parts of that feel familiar, you’re not broken. You’re likely just tired.

The warning signs of burnout

Before burnout fully sets in, your body and mind usually send signals. Paying attention to them gives you the opportunity to course-correct early.

Here are five common signs to watch for, along with a question to ask yourself for each:

→ Exhaustion
Do I feel consistently drained, even after rest (both physically and emotionally)?

→ Cynicism or detachment
Have I become emotionally distant, irritable, or negative toward things I once cared about?

→ Reduced performance
Am I struggling to focus, follow through, or feel effective in daily tasks?

→ Lack of satisfaction
Do I feel disconnected from purpose or fulfillment, even when I’m “doing all the right things”?

→ Physical symptoms
Am I experiencing headaches, muscle tension, digestive issues, or disrupted sleep?

These aren’t weaknesses. They’re information.

Here are 7 simple ways you can begin overcoming burnout starting NOW: 

The good news is this: burnout isn’t a life sentence. When you respond with honesty and compassion, real change is possible.

Here are several gentle but powerful ways to begin restoring balance:

1. Self-Reflection — Evaluate what is causing stress and exhaustion. Is it workload, lack of support, or personal issues? Understanding the root cause is essential…and remember, the most important thing you can do is be HONEST with yourself as you reflect. 

2. Seek Support — Reach out to friends, family, or a professional counselor. You’ve probably heard me say it before (because I believe this to my core), we aren’t meant to do this life alone! 

3. Set Boundaries — Real talk: We must learn to say no. Protect your time and energy by setting clear boundaries between work and personal life. 

4. Practice Self-Care — Yes, this is a catchphrase in our current society, but there is immense value in prioritizing activities that rejuvenate you. This could be exercise, hobbies, meditation, cleaning/purging (🙋‍♀️) etc…the list is endless! This should be unique to you.

5. Organize and Prioritize — Ever feel like your mind is like a tornado full of thoughts? Being effective is nearly impossible if we’re not breaking tasks into manageable chunks. Prioritize what needs immediate attention and what can wait.

6. Develop Healthy Habits — Ensure you get enough sleep, eat nutritious food, and stay physically active. Take inventory of your current routines and diets (everything you’re taking in including food, content, TV, etc) and evaluate what needs to change in order to help you feel balanced. 

7. Mindfulness and Relaxation Techniques — Practices such as mindfulness, deep breathing exercises, and journaling are proven to help reduce stress levels and improve mental clarity (and we just can’t argue with the facts!). Even if it feels counterintuitive (and/or counterproductive), carve out time to PAUSE when you need to and pull out your journal, listen to some music, and just breathe. Don’t underestimate the power of something that might seem theoretical (it works for me every time)! 

From one high-achiever to another, I want to offer a reminder that you don't have to do it ALL. 

You are worthy of a balanced life where you feel fulfilled, and have a sense of harmony between work, personal life, relationships, and self-care. You're worthy of a life where you have energy for the things you enjoy, time for meaningful connections, and a sense of purpose without feeling overwhelmed or stretched too thin.

Many of the topics you’ll find here are the same ones we explore more deeply inside The Aligned Method, my signature group coaching experience. This work addresses things like burnout, boundaries, people pleasing, clarity around your values, and learning how to live from what is actually true for you.

Over the course of the experience, you begin to understand what has been driving your patterns and decisions, and you learn how to respond differently in real life. By the end, you walk away with a clear and practical way of navigating your days, making aligned decisions, and creating a life that feels more peaceful, intentional, and fulfilling.

Sound like something you need? 🔗 CLICK HERE to jump on the waitlist to let me know you're interested. You'll be the first to know when I release the next open date!