Fried and Wired - How to Recognise and Avoid Burning Out

Have you ever felt like you're running on empty, yet you're still pushing forward, ticking off tasks and helping everyone else but yourself? I’ve been there—more than once. The truth is, burnout doesn’t happen overnight; it creeps in when you’re too busy to notice, often disguised as productivity or being a "team player."

How I Hit Burnout (and What I Learned)

For me, it was saying yes to everything. Whether it was work, family, or friends, I felt responsible for doing it all. Taking time for myself? That felt selfish. But the more I gave, the less I had left to give, until eventually, I was physically, emotionally, and mentally fried. Sound familiar?

What Burnout Can Look Like

Burnout doesn’t look the same for everyone. You might experience a few symptoms or a cascade of them—it often depends on where your body is most vulnerable. Here are some common ways burnout can show up:

• Headaches or Migraines: Tension and prolonged stress can leave you feeling like your head is constantly pounding.

• Weakened Immune Function: You catch every cold going around because your body doesn’t have the reserves to fight back.

• Digestive Issues: From bloating to indigestion, stress can wreak havoc on your gut.

• Muscle and Joint Aches: Chronic stress causes inflammation, leading to discomfort and stiffness.

• Emotional Strain: Feeling detached, overwhelmed, or excessively irritable.

At its core, burnout is often tied to stress. Prolonged stress triggers your body’s fight-or-flight response, which, over time, can disrupt multiple systems and leave you running on empty.

The Burnout Trap: Why We Ignore the Signs

So why do we keep going even when the signs are staring us in the face? Often, it’s because we feel obligated—to our families, colleagues, or even societal expectations. We tell ourselves, “Just one more task,” or “I’ll rest later.” For me, the fear of letting others down kept me in overdrive. I thought I could power through, but ignoring the signs only made things worse.

We also confuse busyness with worthiness. The busier we are, the more valuable we feel. But this mindset is a fast track to burnout. Recognising these patterns is the first step to breaking free.

How to Break the Cycle and Recover from Burnout

1. Learn to Say No:

   
   

   Saying no isn’t selfish; it’s essential for your well-being. Start small—say no to one thing a week and notice the difference. You’ll find that most people respect your boundaries more than you expect, and the world doesn’t fall apart when you prioritise yourself.

2. Rest and Replenish:

   
   

   Recovery means slowing down, even if it feels counterproductive. Allow yourself guilt-free rest, whether that’s sleeping more, taking a weekend off, or just sitting quietly without distractions. Rest is where the healing happens.

3. Nourish Your Body:

   
   

   Support your system with nutrient-dense foods that help combat the physical effects of stress. Incorporate plenty of whole foods, hydration, and supplements if needed to replenish depleted reserves.

4. Move Gently:

   
   

   Gentle movement, such as walking, yoga, or stretching, can help reduce stress hormones without overtaxing your body. Avoid high-intensity workouts until you feel more balanced.

5. Connect with Support:

   
   

   Talk to someone—a coach, therapist, or trusted friend—who can help you process what you’re going through. Sharing your struggles can lighten the mental load.

How to Avoid Burnout in the First Place

• Be Proactive with Self-Care: Make regular self-care part of your routine rather than waiting until you’re exhausted to prioritise it.

• Set Boundaries Early: Clearly define your limits with work, family, and friends, and stick to them. Communicate these boundaries kindly but firmly.

• Recognise Stress Triggers: Identify what causes you the most stress and find ways to manage or reduce it before it builds up.

• Keep Perspective: Remember, you can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s how you stay capable of helping others.

• Maintain a Balanced Lifestyle: Ensure your schedule includes not just work but also rest, hobbies, and connection with loved ones.

Your Next Step

If you’re feeling stuck, overwhelmed, or just plain fried, take this as your sign to pause and reflect. What’s one thing you can do today to prioritise yourself?

As a health coach, I see many clients dealing with stress and burnout. Together, we create personalised strategies on a weekly basis to help them get back to feeling their best. If you’re interested in having a health coach by your side, supporting you every step of the way, book a discovery call today. Let’s work together to bring balance, energy, and clarity back into your life.