There’s a huge difference between stress and burnout. Stress is the feeling of being overwhelmed, of having too much on your plate. Burnout is the feeling of being empty, of having nothing left to give. It’s a state of profound emotional, physical, and mental exhaustion caused by prolonged and excessive stress. And often, the signs of burnout are more subtle than just feeling tired.
It can sneak up on you, disguised as cynicism, inefficiency, or just a nagging feeling that you’ve lost your spark. Recognizing that you might be burned out is the first, most crucial step toward recovery. It’s an acknowledgment that you are not a machine and that your energy is a precious, finite resource that needs to be protected and replenished.
As the naturalist Sir John Lubbock wrote over a century ago:
“Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time.”
The Two Faces of Burnout: Exhaustion and Disengagement
Burnout isn’t just one thing. Psychologists see it as having two core components:
- Exhaustion: This is the feeling of being completely drained of your physical and emotional energy. It’s a deep, bone-deep fatigue that a good night’s sleep doesn’t seem to fix. You might feel depleted before your day has even begun.
- Disengagement (or Cynicism): This is the emotional distancing you create between yourself and your work, life, or the people you serve. The passion and meaning you once felt are replaced by cynicism, irritability, and a sense of detachment.
7 Surprising Signs of Burnout You Might Be Ignoring
Beyond the obvious feeling of being tired, here are some other common signs of burnout that might be flying under your radar.
1. Compassion Fatigue You find it increasingly difficult to feel empathy for your colleagues, clients, or even loved ones. Their problems feel more like an irritation than a call for connection.
2. Increased Cynicism and Sarcasm Your default sense of humor has become darker. You find yourself making sarcastic comments or feeling deeply critical about your job, your organization, and your future.
3. A Sense of Ineffectiveness You might be working harder than ever, but you feel like you’re spinning your wheels. There’s a persistent feeling that nothing you do matters or makes a difference.
4. Intense “Sunday Scaries” The dread of the upcoming work week is no longer just a twinge on Sunday evening. It might start as early as Saturday, filling your weekend with a sense of anxiety and apprehension.
5. Unexplained Physical Symptoms Burnout takes a physical toll. You might notice more frequent headaches, stomach problems, or find yourself getting sick more often than you used to.
6. Social Withdrawal After work, the idea of seeing friends or family feels completely exhausting. You find yourself canceling plans and isolating yourself because you feel you have no social energy left to give.
7. “Productive Procrastination” You are constantly busy, but you are avoiding your most important and challenging tasks. Instead, you fill your day with small, low-impact administrative chores that give the illusion of productivity while helping you avoid the work that truly matters.
Get a Clearer Picture: The Oldenburg Burnout Inventory (OLBI)
If these signs resonate with you, it can be helpful to get a more objective measure. The Oldenburg Burnout Inventory (OLBI) is a respected psychological tool designed to assess your level of burnout across the two key dimensions of exhaustion and disengagement. It’s a confidential, private way to check in with yourself.
➡️ Take the Oldenburg Burnout Inventory (OLBI)
What To Do Next: Your First Steps to Recovery
If you suspect you’re burned out, the most important thing is to take small, gentle steps toward recovery.
- Prioritize True Rest. This means intentionally scheduling activities that are genuinely restorative, not just numbing (like scrolling on your phone). It could be a walk in nature, listening to music, or simply sitting quietly without a goal.
- Reconnect with Your “Why.” Burnout often happens when our daily work feels disconnected from our core values. Use our Values Compass to rediscover what truly matters to you.
- Set One Small Boundary. Burnout is often a result of giving too much. Practice saying “no” to one small, non-essential request this week. Our DEAR MAN Script Builder can help you say it with confidence.
Burnout is not a personal failure. It is a signal that the demands placed on you have exceeded your resources. It is an invitation to pause, reassess, and begin the important work of reclaiming your energy, engagement, and joy.