How I Overcame Burnout: Recognizing the Signs and Finding a Way Back

Burnout. It’s a term we hear often these days, but not enough of us understand how deeply it can affect us. And trust me, I’ve been there. After years spent climbing the career ladder, pushing myself to always do more, be more, and achieve more, I reached a point where I was physically and mentally drained. I didn’t pause long enough to recognize that I was not okay. I thought that it was normal. Of course, we all feel stressed sometimes and we all must learn to navigate the ups and downs of life with resilience. But burnout is more than just working a lot and feeling tired. For me, the final straw was that I no longer recognized myself.

In this post, I’ll share my personal experience with burnout, how I recognized the signs, and what helped me find my way back. Whether you're in a similar situation or just want to learn how to avoid it, I hope that you find this helpful.

My Burnout Story: The "Go, Go, Go" Mentality

For years, I was stuck in the hustle. I was constantly running from one task to the next, trying to meet deadlines, impress my boss, and stay ahead of the curve. I worked in Data Analytics for a Financial Institution and was known for my capacity to take on a high volume of work and my ability to stay calm under pressure. I was juggling the demands of work with being a mom, wife, friend, sister, and daughter among the many other roles I had.

When I finally got the promotion I had been working so hard for, I felt like I made it! I knew it would be hard work, but I was ready. At first, I felt invincible. “I can handle it,” I thought. Although there were signs that things were not okay for a while, I just didn’t notice – or maybe I was in denial. This is what I had worked so hard for, right? There was so much pressure to do well, and everyone expected me to keep it all together.

I started feeling less excited about my work. I dreaded work each day. I procrastinated my tasks and stayed up late just to avoid the next day. I was constantly irritable and moody. A big wake-up call for me was hearing the kids ask my husband, “Why is mommy so mad all the time?”. I felt myself withdrawing from people around me, including friends and family and felt completely isolated.

I knew something was wrong, but I kept pushing. Until one day, I hit a wall. It wasn’t just the usual stress—it was burnout. And it hit hard.

Recognizing the Signs of Burnout

Burnout doesn’t happen overnight. It's a slow, insidious buildup. I wasn’t immediately aware of the signs, but looking back, I can now spot them clearly. Here are the most common signs and symptoms I experienced (and that many others do, too):

1. Constant Fatigue

   It doesn’t matter how many hours of sleep you get—you're exhausted all the time. I’d wake up feeling drained, even after a full night’s rest and lacked the energy to get through the day.

   
   

2. Lack of Motivation

   I used to love my job. But it became difficult to muster up any excitement about upcoming projects. Everything felt like a chore.

   
   

3. Irritability and Mood Swings

   Small things started setting me off. I was constantly irritable and snapping at my kids. My patience was running on empty.

   
   

4. Physical Symptoms

   This is something a lot of people overlook. Burnout isn’t just mental—it’s physical. I had headaches, muscle tension, and trouble sleeping. My body was clearly telling me something was wrong, but I ignored it.

   
   

5. Feeling Detached or Disconnected

   I started feeling like an outsider everywhere I went. I felt alone, even though I was always surrounded by people. I just didn't feel like myself.

   
   

6. Increased self-doubt

   It began increasingly difficult to make decisions. I was constantly doubting myself. No matter how hard I worked, no matter how positive the feedback was, I always felt like I just wasn’t doing enough.

Tips for Overcoming Burnout

If you’re experiencing burnout (or trying to prevent it), there’s no magic switch to flip, but there are steps you can take to begin the recovery process. It’s about acknowledging where you are and making small, sustainable changes. Here’s what helped me get back on track:

1. Acknowledge That You're Burnt Out

   The first step is recognizing it. It’s easy to brush off burnout as “just stress” or think it’s a temporary slump. But it’s important to admit when things aren’t right. I had to face the fact that I wasn’t functioning at my best and that it was okay to need a break.

   
   

2. Set Boundaries—And Stick to Them

   I was a chronic over-committer. I said yes to every project, every extra task, every “urgent” request. It’s hard to stop, but setting boundaries was a game-changer. I started saying “no” more, especially when I knew it would put more on my already-full plate.

   
   

3. Take Time Off—No, Really. Time Off.

   I’m not talking about a long weekend or a half day here and there. I had to take a real break. Whether it’s a week, a few days, or even just a day to reset, time to disconnect from work is crucial. And I mean really disconnect! This means, turning your phone off, not checking emails, not thinking about work, not checking in on work and most of all, not feeling guilty about it. You are human, and you don't need to earn rest, you need it!

   
   

4. Prioritize Self-Care

   When you’re burnt out, self-care isn’t just a luxury—it’s essential. For me, it started with getting enough sleep, eating better, and exercising. Even a short walk outside made a huge difference in clearing my head. Meditation and journaling can help, too. These may seem like small steps, but they add up and help you reconnect with yourself. Whatever you do shouldn’t feel like a chore. Find things that feel authentic and sustainable.

   

   
   

5. Reframe Your Mindset

   Burnout often comes from the pressure to always be “on.” Reframing how I thought about work was one of the most powerful things I did. I started seeing my value not in how much I could do, but in the quality of what I contributed. I began setting realistic goals and celebrating the small wins.

   
   

6. Reevaluate Your Career Path

   This isn’t always necessary, but for me, burnout was a wake-up call to evaluate what I truly wanted from my career. Did my job align with my values? Was I heading in a direction that made me happy? In my case, taking a step back and reassessing my career helped me realign with what I loved and discover new ways to stay engaged without burning out.

   
   

7. Get Help

   If you’re feeling burnt out, talking to someone—whether it's a friend, family member, or therapist—can be incredibly helpful. Sometimes, just getting the weight off your chest is enough to start feeling lighter. A professional can also help guide you through the recovery process and teach you how to prevent future burnout.

Moving Forward

Recovering from burnout doesn’t happen overnight. It’s a journey that takes time, patience, and a willingness to be kind to yourself. What helped me the most was being honest about where I was and making small, consistent changes. I’m still learning how to maintain balance, but I’m far better equipped now to handle the demands of work and life without falling back into that burnout cycle.

If you're in the thick of it, know that you’re not alone. It’s okay to pause, take a break, and prioritize yourself. Burnout isn’t a sign of weakness—it’s a sign that you’re human. And with the right steps, you can absolutely bounce back stronger than before.

If you're struggling, contact me to see if therapy is right for you.