Burnout.

 That overwhelming exhaustion that sneaks up on you, making everything seem overly-demanding. Perhaps it’s at work, where the constant deadlines and nonstop meetings have sapped every bit of enthusiasm. Or maybe it’s at home, where balancing duties, caring for young children, or repeatedly being there for loved ones has made you feel like nothing is remaining for yourself.

If you’ve ever experienced mental, emotional, or physical exhaustion—like no amount of rest can suffice—you’re not alone. Burnout isn’t merely about feeling fatigued; it’s a profound, unyielding tiredness that alters how you think, feel, and operate. If not addressed, it can dominate your life. I’ve experienced it. I gazed at my screen, knowing I had tasks to complete but unable to gather the energy to begin. Losing my temper with my loved ones over trivial matters because I was running on empty. I feel guilty for desiring a break yet too overwhelmed to take one. Sound familiar?

 Let’s discuss ways to escape the burnout cycle before it overwhelms you.

Burnout doesn’t appear abruptly. It develops gradually, often masking itself as stress or simply “being busy”.   However, there is a distinction between an exhausting week and burnout. When you awaken drained even after a full night’s sleep, when you find yourself annoyed and easily agitated, when enthusiasm fades—even for activities you once cherished—it might be time to check in with yourself. Burnout also presents physically. The persistent weight in your body, the unexplained headaches and tiredness , the sensation of going through the motions without truly being engaged. And regardless of how much you accomplish, it always feels sufficient.

The good news is that Burnout is not forever. However, it will not vanish simply because you power through it.  You must implement deliberate changes , starting with allowing yourself the permission to pause. Burnout flourishes when we continuously tell ourselves we “can’t afford to stop. ” The reality? You can’t afford not to. Even if you can’t take an extended vacation         or a full day off, create small breaks in your day. Step outside for five minutes, set your phone aside, and take a deep breath.  Small moments of rest accumulate.

Establishing boundaries is another crucial element. Do you frequently agree when you wish to decline? Overcommitting to work, social engagements, or family responsibilities will deplete you. It’s perfectly fine to set limits. You don’t have to respond to emails after hours. You don’t have to accept every request. Safeguard your energy—because no one else will do it for you.

And let’s discuss the guilt that sneaks in when you set aside time for yourself. Parents, caregivers, and diligent professionals—this message is for you. You can’t give from an empty cup. Whether it involves reading a book, taking a stroll, or simply sitting in quiet, you merit time that’s solely for you. Self-care is not selfish; it is essential.

Burnout transforms everything into a task. Combat that by discovering something small to relish each day. A delightful cup of coffee. A tune that makes you want to dance. A chat with someone who understands you. These small instances are nourishment for the spirit. When burnout strikes, exercising is typically the last thing on your mind. However, even gentle activity—such as stretching, yoga, or a brief walk—can rejuvenate your energy. You don’t need to run a marathon; simply move in a manner that feels good. And most importantly, discuss it. Burnout can create feelings of isolation, as though you are the only one facing hardships. But believe me, many people share your feelings. Speak to a friend, a partner, a therapist—someone who will listen and affirm that your emotions are legitimate.

Perhaps you’ve been anticipating to operate at 100% continuously. Reality check: No one can. Some days, your best might be 50%. On other days, it could be merely showing up. And that is perfectly fine. Allow yourself grace. The objective isn’t solely to recuperate from burnout—it is to avert its return. This requires routine check ins with yourself. Inquiring, “How am I genuinely feeling? ” and implementing adjustments before fatigue takes control. So if you’re going through this feeling exhausted, understand: You don’t have to do everything. You’re not required to be all things to everyone. You are entitled to rest, reset, and care for yourself—because you are important, too.

Now, tell me —when was the last time you took a break solely for yourself? If it has been too long, perhaps today is the day to start.