Burnout Red Flags: How to Spot and Address Them Before It’s Too Late
Burnout doesn’t happen overnight—it creeps in slowly, often disguised as “just being busy” or “hustling hard.” I know because I’ve lived it.
At one point, I was completely overwhelmed. I had a young family, a business that demanded more and more of my time, and a to-do list that felt endless. I stopped exercising, convinced myself I didn’t have time, and overate as a way to cope with the stress. Over time, I gained nearly 50 pounds, which only made me feel worse about myself.
I felt detached from everyone around me—my family, my friends, even myself. I avoided socialising because I was either too exhausted or felt guilty for not spending enough time with my kids. Instead of slowing down, I doubled down. I took on even more work, thinking that if I just worked harder, everything would magically get better. Spoiler: it didn’t.
I hit rock bottom, and it was the wake-up call I desperately needed. That’s when I started to make real changes. I sold my business, moved out of the city, and rebuilt my life with intention. Now, I make myself an equal priority to my children because I’ve learned you can’t pour from an empty cup.
Easy Steps to Start Beating Overwhelm
1. Start Small with Breaks
Set a timer for 10 minutes every few hours and step away from your work. Use this time to stretch, drink water, or just breathe.
2. Brain Dump Your Thoughts
Write down everything on your mind—tasks, worries, ideas. Seeing it all on paper helps clear mental clutter.
3. Set Three Priorities Per Day
Instead of tackling your entire to-do list, pick three things that will make the biggest impact and focus on those.
4. Practice Saying No
Say no to one thing this week that doesn’t align with your priorities. It could be a meeting, a favor, or even a task that can wait.
5. Drink More Water
It’s simple, but staying hydrated can help improve your energy and focus.
6. Take a Walk
Even a short walk can help clear your mind, boost your mood, and refocus your energy.
7. Connect with Someone
Reach out to a friend or family member, even if it’s just for a quick chat. Connection is key to beating isolation and burnout.
Quick Quiz: Are You on the Path to Burnout?
Answer the questions below to assess how you’re managing stress and overwhelm:
1. Do you often feel exhausted, even after a full night’s sleep?
A) Yes
B) Sometimes
C) No
2. Do you feel detached or uninterested in tasks you used to enjoy?
A) Yes
B) Sometimes
C) No
3. How often do you skip meals or eat on the go because you’re too busy?
A) Regularly
B) Occasionally
C) Rarely
4. Do you feel guilty when you take time for yourself?
A) Always
B) Sometimes
C) No
5. How often do you turn down social plans because of work or exhaustion?
A) Often
B) Occasionally
C) Rarely
Results:
Mostly A’s: You may be on the path to burnout. It’s time to reassess your priorities and make changes to protect your well-being.
Mostly B’s: You’re managing, but stress might be creeping in. Consider small steps to create balance now.
Mostly C’s: You’re in a good place, but keep an eye on your habits to maintain your balance.
Remember: Burnout isn’t a sign of failure—it’s a sign that you’ve been giving too much without replenishing yourself. Take one small step today to protect your energy and reclaim your joy.
What’s one thing you can do today to beat overwhelm? Let me know—I’d love to hear your thoughts and support you on your journey.