When people think about burnout, they often picture emotional exhaustion or physical tiredness. But burnout isn’t just about feeling drained, it can also affect how your brain works. One of the most common cognitive symptoms of burnout is difficulty with working memory or the mental system that allows you to hold and manipulate information in real time.
Working memory, as we discussed in last month's blog, is essential for daily life. It helps you remember a phone number long enough to dial it, follow multi-step instructions, stay focused in meetings, and juggle multiple tasks at once. When burnout takes hold, however, this crucial cognitive system can slow down, leaving you feeling foggy, forgetful, or overwhelmed by tasks that once felt manageable.
Research shows that chronic stress, the driving force behind burnout, increases cortisol levels in the brain. We also know that elevated cortisol, especially when prolonged, interferes with activity in the prefrontal cortex, the part of the brain most responsible for working memory, decision-making, and self-regulation. Over time, this can lead to:
Difficulty concentrating: losing track of details in conversations or meetings.
Forgetfulness: struggling to remember deadlines, tasks, or where you put things.
Reduced problem-solving: feeling stuck when you normally think quickly on your feet.
Mental fatigue: finding even small tasks cognitively exhausting.
This is why burnout doesn’t just feel like being “tired.” It shows up in your ability to think, remember, and function effectively.
In my practice, I have found that high-achievers and perfectionists often try to push through burnout with more effort or self-discipline. But when your nervous system is already taxed, forcing yourself to keep going can actually worsen the cycle.
Burnout recovery requires more than just “trying harder.” It means giving your brain and body the chance to reset. Addressing sleep, stress management, boundaries, and self-care practices is essential for healing. In many of the cases I see, therapy provides the structure and support needed to restore both emotional well-being and cognitive function.
The good news is that the working memory impairments linked to burnout are not permanent. With the right strategies, your brain is remarkably capable of recovery. Mind-body therapies, cognitive-behavioral approaches, cognitive training programs, and evidence-based stress-reduction techniques can improve focus, strengthen memory, and restore balance.
If you’ve been feeling foggy, overwhelmed, or like your “mental gears” just aren’t turning the way they used to, you’re not alone and there is help. Therapy with a licensed clinician can help you understand the root of burnout, repair the mind-body connection, and build strategies to support both your energy and your focus.
