Burnout happens when ongoing stress leaves you exhausted—emotionally, physically, and mentally. It can happen when you’re trying to handle too many things—work, school, parenting, caregiving, or other duties. After a while, you may feel drained, disconnected, and overwhelmed.
In this article:
Key points
Burnout results from prolonged stress and is different from depression. Addressing it early can prevent long-term mental health struggles.
You can combat burnout by taking time off, setting boundaries, prioritizing rest, and seeking support through self-care and professional or peer help.
Simple steps like taking small breaks throughout the day, delegating tasks, and using coping skills to reduce stress can help restore balance and prevent future burnout.
Common signs of burnout
- Constant exhaustion, no matter how much you rest
- Dreading responsibilities you once enjoyed
- Feeling detached, unmotivated, or emotionally numb
- Struggling to focus or making more mistakes than usual
- Feeling irritable, anxious, or overwhelmed more often than not
- Having frequent physical symptoms like headaches, digestive issues, or muscle tension
If you are experiencing several of the signs above, you may be experiencing burnout.
Burnout vs. depression
Many of the signs of burnout are similar to signs of depression, but they aren’t quite the same.
- Burnout is usually tied to specific roles or responsibilities and can improve with rest or reduced demands.
- Depression affects all areas of life and doesn’t go away just by taking a break.
If you are unsure whether what you are experiencing is burnout or depression, a free, private, anonymous mental health test can help. Visit mhascreening.org to get started.
Burnout and neurodivergence
Neurodivergence is the idea that not everyone’s brain functions the same. The term neurodivergence is most often used to refer to people who have ADHD, autism, or other learning disabilities. It is sometimes also used to refer to people with certain mental health conditions like obsessive-compulsive disorder (OCD).
People who are neurodivergent experience burnout for the same reasons as everyone else but are also impacted by additional factors like:
- Sensory overload
- Social demands/masking
- Changes in routine
- Not having accommodations met/working in a neurotypical-based workplace
Compared to others, it may take longer for people who are neurodivergent to recover from burnout, and they may need to take additional steps to prevent it from happening again.
What to do about burnout
Acknowledge it
- Accept that you’re burned out–it’s not a sign of weakness to slow down and take care of yourself.
- Give yourself credit for what you have been able to do. Everything is an accomplishment—no matter how small.
Set boundaries
- Say “no” or “not right now” to things that don’t HAVE to be done.
- Set small, realistic limits. For instance, if you can’t take a full break in the middle of your day, set micro-boundaries (e.g., 15 minutes of quiet time to eat before answering emails).
- Set work-life boundaries: Don’t check emails or answer calls after hours, and use your PTO.
- Reduce screen time and take a break from overwhelming news or social media.
Take breaks and rest (even when it feels impossible!)
- If stepping away isn’t an option, build in small moments of rest:
- Practice deep breathing during activities like washing dishes or taking a shower.
- Sit quietly for a minute or two before getting out of the car.
- Stretch for 30 seconds before bed or while standing in line.
- Find “burnout-proof” recharge moments:
- Play calming music while driving or cooking.
- Swap “doomscrolling” for a short, uplifting podcast.
- Go outside, even if it’s just for a few minutes.
Seek support
- Ask for help—delegate tasks at work or home when possible.
- Talk to a professional—this could be a therapist or someone from your employer’s EAP program.
- If professional help isn’t an option:
- Talk to a trusted friend—sometimes just venting helps.
- Join online support communities.
- If you’re a parent or caregiver:
- Find another trusted adult (a friend, neighbor, or relative) to give you a short break—even 15 minutes can help.
- Let go of guilt—taking care of yourself helps you care for others better.
- Seek local support programs (parent groups, caregiver support networks, virtual peer groups).
Prioritize self-care in small ways
- Instead of waiting for “free time,” build it into your routine. Try drinking your morning coffee or tea without multitasking—even for one minute.
- Let go of one nonessential task (e.g., skip folding laundry, order takeout instead of cooking).
- Give yourself grace—not every day needs to be productive.
- If self-care feels impossible, start with “bare minimum” care:
- Drink some water between tasks.
- Stretch when you get out of bed.
- Unclench your jaw and relax your shoulders.
Reevaluate and adjust
- Identify what’s causing burnout and brainstorm additional changes you can make to lighten your load. If possible, adjust your routine or responsibilities.
- Talk to others about taking on tasks to alleviate the pressure you’re feeling. They may also need to adjust their expectations of what you’re able to get done or how long it takes.
- Look into respite care options or community support services if caregiving is a contributing factor.
In crisis? 24/7 help is available. Call or text 988 or chat at 988lifeline.org. You can also reach the Crisis Text Line by texting HOME to 741741.
