5 Signs You’re Not “Just Tired,” You’re Actually Burnt Out (And How to Start Recovering)
Ever feel like you’ve been running on fumes but still pushing through because “that’s just life”? You might tell yourself you’re fine, that you just need more sleep, another coffee, or a weekend off. But here’s the thing: if you’ve been dragging yourself through the days and nothing really helps, you might not just be tired. You might be burnt out.
Burnout is more than exhaustion. It’s a full-body, full-mind shutdown that happens when you’ve been in overdrive for too long. And unfortunately, many of us miss the signs and symptoms of burnout until we’re knee-deep in it.
I’ve worked with so many women who thought they were “just tired” until their body and mind forced them to slow down. And truth be told, I’ve been there too, working, grinding, saying yes to everyone else while ignoring my own needs. Spoiler alert: it doesn’t end well.
That’s why today I’m sharing 5 major signs of burnout (the ones people usually brush off as “normal tiredness”) and some tools you can start using right now to recover.
Sign 1: You’re Exhausted No Matter How Much You Sleep
We’re not talking about one late night here. Burnout exhaustion lingers even after a solid 8 hours of rest. You wake up tired, drag through the day, and crash at night.
Why it matters: Your body is waving a red flag that it’s been in survival mode too long. Sleep won’t fix chronic stress if the root issue is burnout.
How to start recovering:
Schedule one small pocket of real rest during the day (a walk, a nap, sitting in silence without your phone).
Try the 20-20-20 rule: every 20 minutes, take 20 seconds to look at something 20 feet away. It gives your brain a mini reset.
Sign 2: You’re Irritable, Snappy, or Completely Numb
When you’re burnt out, little things set you off, or nothing does. You either blow up over traffic or emails, or you feel completely detached, like you’re watching your life on autopilot.
Why it matters: These are signs of emotional depletion. You’re not broken, you’re just running on empty.
How to start recovering:
Name your feelings without judgment: “I feel angry,” “I feel flat.”
Try box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). This helps regulate your nervous system when emotions spike or flatline.
Sign 3: Your Body Keeps the Score (Literally)
Headaches, stomach issues, muscle pain, fatigue; when you’re burnt out, your body speaks before you do. These aren’t “random aches.” They’re symptoms of stress showing up in physical form.
Why it matters: Ignoring the body’s messages can deepen burnout and even lead to chronic health problems.
How to start recovering:
Do a quick body scan once a day. Notice where tension sits (shoulders, jaw, stomach).
Stretch, hydrate, and get sunlight daily. Your body needs signals that it’s safe.
Sign 4: Your Motivation Has Packed Up and Left
Remember when you used to love your work, hobbies, or even planning nights out? If now it all feels like a chore, burnout may be to blame.
Why it matters: Burnout doesn’t just steal your energy, it steals your joy. This lack of motivation can spiral into hopelessness if ignored.
How to start recovering:
Here’s what I recommend:
List 3 activities that once brought you joy.
Circle the easiest one.
Schedule 10 minutes this week to do it.
Small doses of joy can reignite your spark.
Sign 5: You’re Constantly Thinking “If I Can Just Get Through This Week…”
That endless cycle of waiting for life to calm down? That’s burnout’s trap. Weeks turn into months, and “just pushing through” becomes your whole life.
Why it matters: Burnout thrives on delay. Recovery only starts when you decide to interrupt the cycle.
How to start recovering:
Set one non-negotiable boundary this week. It could be no work emails after 7 pm, or saying no to one extra task.
Boundaries = burnout’s kryptonite.
Wrapping It Up
If you’ve noticed these signs and symptoms of burnout, it’s not your fault. Society praises overwork and tells us to “just keep going.” No wonder so many women miss the signs until their body makes the decision for them.
The good news? Once you’re aware of burnout, you can start making small changes that add up to big shifts. By reading this post, you’ve already taken a step toward reclaiming your energy and peace. High-five to that!
Join my newsletter for more healing tips, resources, and gentle reminders that you’re not too much, you’re just finally becoming fully yourself.
