Burnout is much more than feeling “tired” or “stressed.” It’s a state of emotional, physical, and mental exhaustion that slowly builds when the demands of life consistently outweigh the resources you have to cope. Many of my patients describe it as feeling numb, checked out, or constantly overwhelmed, even while they continue appearing “fine” on the outside. If you’ve been feeling heavy, irritable, unmotivated, or disconnected from your life, your work, or the people you care about, you may be experiencing burnout, and you’re not alone. Burnout is becoming incredibly common, especially in a world where so many of us are juggling work pressures, family responsibilities, chronic stress, and uncertainty. In this blog, I’ll walk you through what burnout looks like, why it happens, and a simple tool you can start using today to begin feeling better.

Burnout rarely comes from one single source. Instead, it often develops when stress piles up over time. Some common contributors include:

• Feeling undervalued or unsupported at work: For instance, working long hours, heavy workloads, or feeling unappreciated can slowly chip away at your sense of purpose and energy.

• Living in a stressful social or political climate: Constant negative news cycles, uncertainty, and divisiveness can also put ongoing strain on your nervous system.

• Managing chronic illness or health challenges: Dealing with conditions like chronic pain, fatigue, or other medical conditions require more emotional and physical energy than most people realize.

• Environmental and safety stressors: Concerns about crime, finances, or community pressures can also leave your body stuck in “alert mode.”

Before we go any further, I want to be clear about something important which is that burnout is not a weakness. It is not a failure, a flaw, or something you should “push through.” Burnout is your mind and body communicating that they’ve been carrying too much for too long without enough support. That being said, it’s also important to note that burnout can be sneaky, and many people miss the early cues. You might be experiencing burnout if you notice:

·       Emotional exhaustion or feeling “on edge”

·       Increased cynicism, frustration, or irritability

·       Feeling disconnected from your relationships or sense of purpose

·       Trouble concentrating or staying motivated

·       Sleep problems or waking up tired

·       A sense of heaviness or dread about daily tasks

If these signs resonate with you, please know that burnout is treatable, and there are clear, practical steps you can take to begin restoring your energy and well-being.

When burnout hits, many people feel unsure of where to begin. So here’s a small, accessible practice you can try today and is one that helps calm the nervous system and brings you back into the present moment.

1. Put your phone on airplane mode and set a timer for 5 minutes: A brief pause from notifications is a form of self-care.

2. Make sure you won’t be interrupted: This is your time, protect it.

3. Sit comfortably: A chair, couch, or cushion is perfect. Choose a position that feels supportive.

4. Gently shift your focus to your breath: You don’t need to breathe “better” or “deeper.” Simply notice the natural rhythm of your inhale and exhale.

5. Let your thoughts wander and then return to your breath: Your mind will wander. That's not wrong; that's being human. Each time you guide your attention back to your breath, think of it as a mental “repetition” that builds resilience.

6. When the timer ends, notice how you feel: There’s no goal of feeling instantly calm. The benefit comes from practicing presence, not achieving perfection.

This small reset can interrupt the cycle of overwhelm. Over time, practicing even a few minutes of mindful awareness each day can help strengthen your resilience and reduce the impact of chronic stress.

If you’re feeling depleted, overstretched, or disconnected from the strongest parts of yourself, please know that support is available. As a health psychologist specializing in chronic stress, burnout, pain, insomnia, and emotional well-being, I help high-achieving professionals:

·       Restore balance

·       Reconnect to their values

·       Strengthen resilience

·       Rebuild a life that feels meaningful not just manageable

If you’re ready to feel more grounded, energized, and aligned with who you truly are, I’d be honored to support you. Yet, whether you choose to work with me or begin your healing journey elsewhere, my hope is that you take one compassionate step toward caring for yourself today. Burnout is treatable, and with evidence-based tools and the right support, you can feel like yourself again.