Are You Experiencing Burnout?

Written by: Jazmin Kylene

Here's what's next.

Picture this: You start your morning already fatigued by the day ahead of you. Heavy and overwhelmed, you’re getting through as much as you can on autopilot, checking off every task without feeling rewarded or fulfilled, but rather, as if you’re just surviving. You’re unmotivated and completely depleted. Now picture this: You wake up with the necessary time in the morning to thoughtfully fuel yourself. You’re excited about the day ahead, and have the opportunity to take pauses and be with yourself in the moments between tasks. You’re energized and motivated. This is the difference between living life with what many call ‘burnout’ vs without–and we’re here to talk about it.

The prevalence of burnout has only increased since the COVID-19 pandemic, as the rise of remote work blurs the lines between work and personal life.1 In fact, a 2024 Forbes survey found that 79% of full-time workers report feeling burned out. This is especially true for women in the workforce who often feel the need to over-perform in every regard in exchange for getting recognized at all, working twice as hard as their male counterparts (and even more so if you’re a woman of color.) Because of this, it’s statistically supported that women are more likely to experience burnout than men.2

Yet, burnout is not an experience exclusive to those in the workforce. Burnout, defined as a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress, can attack any area of your life. It can bleed into parenting, fitness, caregiving, and any other avenue that requires exertion. Even being active on social media can lead to burnout, feeling the need to keep up with constant news and curated lives.

Sure, living a slow and gentle life isn’t necessarily realistic or accessible for everyone. However, the more that society instills in us the belief that productivity measures our value, that we must do it all without admitting to weakness or asking for help, the further we’ll drift from ourselves. There’s a critical balance between doing and resting; here’s how to find it.

Burnout Symptoms

The first step towards freeing yourself from burnout is recognizing you’re dealing with it at all. It can be easy to assume that the varying symptoms of burnout are just what it means to be alive in modern times. That we should be comfortable with living in survival mode, completely depleted of our energy with nothing left to give back to ourselves. However, once you recognize what burnout looks like within its many cloaks, you can reclaim the life of peace you truly deserve.

At the same time, many mental health issues can often be minimized as “just feeling burnt out”, and these health issues can intensify alongside feelings of burnout. We recommend checking in with your healthcare provider when it comes to prioritizing all aspects of your mental health–esepcially if burnout is impacting your daily life.

Work Burnout

What it is: Emotional, physical, and mental exhaustion caused by prolonged work-related stress, leaving you feeling overworked and undervalued.

What it looks like:

You wake up dreading the workday, even if you love your job.
Small tasks feel monumental, and your creativity or motivation has flatlined.
You feel detached or cynical about your tasks or projects.
You’re physically tired all the time, relying on caffeine to function.
You struggle to “turn off” after work, with the stress bleeding into your weekends and home life

Parental Burnout

What it is: When the ongoing emotional, physical, and logistical pressures of raising children become overwhelming and there’s no time for recovery.

What it looks like:

You love your kids deeply but feel, at times, emotionally detached or resentful.
You fantasize about running away or being “alone for a week.”
Constant fatigue, irritability, and guilt for not being the “patient parent” you want to be.
Feeling like you’re just surviving instead of enjoying parenthood.

Empath Burnout

What it is: Emotional exhaustion from absorbing the energy and emotions of others, particularly common for those who are highly sensitive

What it looks like:

Feeling drained after social interactions or doomscrolling through distressing news.
You take on other people’s pain as your own, even when it’s out of your control.
Difficulty setting boundaries and saying “yes” to help others, even when you’re depleted.
As the therapist friend who’s always “the listener,” you feel anxious, heavy, or disconnected from yourself.

Caregiver Burnout

What it is: Exhaustion from the continuous emotional and physical demands of caring for someone, whether it be an aging parent, ill partner, or loved one with special needs.

What it looks like:

Constant guilt that you’re not doing enough, even when you’re giving it your all.
Irritability or resentment toward the person you care for, followed by a deep sense of guilt.
Neglecting your own health, sleep, or social life because your focus is always on them.
Feeling isolated because others don’t understand how draining it is.

Therapy for Burnout

While it may seem like a blanket cure for all things, boundaries are truly that critical. If your default setting is to people please, setting boundaries may prove to be a more difficult feat, though that doesn’t make it any less important. Having the proper boundaries spoken for with unwavering clarity in every avenue of your life will make all the difference. In fact, a study found that employees who were adamant about taking regular breaks and have a good work-life balance are less likely to experience burnout.3 Here’s what that kind of balance and boundaries look like on every burnout level.

Work Burnout

Take a real break: Please don’t be afraid to use your PTO. Even if it’s for a mental health day to fully unplug with no emails, no Slack, and no guilt.
Say no: Reevaluate your priorities and say no to extra projects or late nights that don’t serve your wellbeing.
Reignite your purpose: Reconnect with the why behind your work through creative projects or collaborative opportunities that inspire you.
Get support: It’s important to talk to your manager or HR about managing workload, or starting therapy to process the emotional toll.
Build rest into your routine: Simple boundaries like small breaks every hour, screen-free lunches, and hard stops at the end of the day can make all the difference.
Separate “work you” from “home you”: If you work remotely, rituals like changing clothes or working solely within a designated space can help your brain tremendously.

Caregiver Burnout

Ask for help: Though it can feel like it, you most certainly don’t have to do it all alone. Reach out to family, friends, or local care.
Release guilt: Remind yourself that needing rest doesn’t mean you care any less. It’s impossible to pour from an empty cup.
Find support groups: Talking with others in similar situations can help you feel less isolated and more understood.
Prioritize your health: Regular sleep, hydration, movement, and meals need to be non-negotiable boundaries for you.
Rituals: Set time for small, non-caregiving moments daily, like a walk, meditation, or a phone call with a friend.

Empath Burnout

Energetic boundaries: As a sensitive being, it’s important to visualize a protective barrier around you before entering triggering spaces.
Detox from overstimulation: Limit social media, news, and draining conversations.
Reground in yourself: Spend time in nature, take salt baths, or journal to release others’ energy.
Recharge alone: Schedule solitude without guilt, as quiet time is imperative in restoring your emotional balance.
Learn to say no: You can always do so with compassion, and protecting your peace protects your ability to care.
Grounding practices: Devotions like breath work, yoga, or mindfulness before and after emotional interactions can be game changing.

Parental Burnout

Prioritize rest, not perfection: Some days, “good enough” is exactly what perfect parenting looks like.
Share the load: Make sure to ask your partner, co-parent, or trusted loved one for tangible help, including childcare swaps, meals, housekeeping, etc.
Be honest: Speak openly about your exhaustion, as making parenthood look effortless is half of the suffering.
Self-care that actually restores: Choose activities that genuinely fill you back up, whether it’s an early bedtime, a solo walk, or time with friends.
Set realistic expectations: Raising humans is a tough feat, and constant balance can feel like an impossible goal sometimes.
Small moments of joy: Make the effort to interact with your kids in ways that feel easy and connective, like singing, dancing, and bedtime stories.
Protect who you are: It’s important to keep the parts of your identity outside of parenthood alive, from your hobbies to your friendships.