Work Burnout – Signs, Causes & Strategies

The Moment You Realise Something Isn’t Right…

I still remember speaking with one of my clients not so long ago, who described feeling like she was “walking through life with the volume turned down.”

She wasn’t ill, exactly. She was still showing up for work, ticking off tasks, replying to emails. But she wasn’t really there. No spark and no motivation. Just a quiet, constant fatigue that coffee couldn’t touch.

If you’ve ever felt like that, you’ll know it’s not about laziness or weakness. It’s often about something much deeper: work burnout. And burnout is real.

This isn’t just a buzzword people throw around when they’re tired. It’s a state of emotional exhaustion that can affect how you think, how you feel and even how your body works. If left unchecked, burnout can creep into every corner of your life.

What Is Work Burnout, Really?

At its core, work burnout is a state of chronic physical, emotional and mental exhaustion caused by prolonged stress.

It’s not the same as simply having “a busy week.” You don’t bounce back after a good night’s sleep. Instead, it’s a gradual draining of your energy reserves until even the simplest tasks feel impossible.

The World Health Organisation recognises burnout as an occupational phenomenon, which is perhaps a formal way of saying "your job, the thing that once gave you pride, is now the thing leaving you feeling burnt out".

It’s like a slow leak in your energy tank. You keep pushing forward but every day you feel a little emptier, until you’re running on fumes.

Signs You Might Be Burnt Out At Work

Burnout looks different for everyone, but some signs come up again and again in coaching conversations:

1. Constant exhaustion. Not just being tired but an all-the-time fatigue that doesn’t go away with rest.
   

2. Loss of motivation. Things you used to care about now feel meaningless.
   

3. Increased cynicism. You start rolling your eyes more, caring less about outcomes or avoiding colleagues altogether.
   

4. Reduced performance. Simple tasks feel heavy, deadlines feel impossible and mistakes creep in.
   

5. Emotional detachment. You feel disconnected from your work, your team, even yourself.
   

If more than a couple of these sound familiar, it’s not just “a bad week.” You might be experiencing burnout fatigue, and in some cases, it can overlap with feeling burnt out and depressed.

Why Burnout Is More Than Just Tiredness

The tricky thing about burnout and exhaustion is that they’re not purely physical. You could take a week off and still feel drained because burnout is tied to your emotional and mental state.

Think of it like this. Tiredness is your phone’s battery running low. Burnout is when the battery itself is damaged, so even when you recharge, it never seems to hold the same charge again.

And the effects can be far-reaching. Left unchecked, burnout can affect your sleep, immune system, concentration and relationships. It stops being “a work issue” and starts becoming a life problem.

Common Causes Of Work Burnout

Work burnout doesn’t happen overnight. It builds quietly, usually from a combination of factors.

Some of the most common causes include:

• Unrealistic workload. Being constantly overloaded without enough time or resources.
  

• Lack of control. Feeling powerless over your schedule, workload or decisions.
  

• No recognition. Hard work going unnoticed, leading to frustration and resentment.
  

• Toxic work culture. Gossip, blame or unhealthy competition.
  

• Poor work-life boundaries. Being “always on” thanks to emails, messages and calls.
  
  

I once worked with a client who had loved his job when he first started. But as the company grew, so did his workload, without any additional support. He found himself working late every night, skipping family dinners and waking up at 3am worrying about unfinished tasks.

It wasn’t until his partner told him, “You haven’t laughed in weeks,” that he realised something was deeply wrong. That’s often how burnout is spotted - not by the person experiencing it but by someone close to them.

The Hidden Link Between Burnout And Self-Worth

One thing I see time and again in coaching sessions is how often burnout is tied to identity and self-worth.

High achievers are particularly vulnerable. They’ve built their confidence on being capable, efficient and reliable. So when performance dips due to burnout, they push themselves even harder instead of resting.

It becomes a dangerous loop. More exhaustion, more mistakes, more self-criticism... And deeper burnout.

The truth? You can’t “push through” burnout. You have to break the cycle.

How To Start Coping With Burnout

Coping with burnout isn’t about ticking off self-care boxes. It’s about giving yourself permission to step back and rethink how you’re working and living.

Here are some mindset and practical strategies to get started:

1. Acknowledge it’s real.

Don’t minimise what you’re feeling. Burnout is real, and accepting it is the first step to recovery.

2. Create breathing space.

Even small moments of rest can help. Protect short pockets of downtime in your week and treat them as non-negotiable.

3. Set boundaries at work.

Say no to extra projects. Set limits on working hours. Turn off email notifications after a set time. Boundaries aren’t selfish. They’re essential.

4. Reconnect with meaning.

Burnout often makes work feel meaningless. Spend time rediscovering what matters to you, both in your career and personal life.

5. Get support.

Whether it’s from a mentor, therapist, coach or trusted friend, talking about your experience can give you perspective and clarity.

Mindset Strategies For Rebuilding After Burnout

This is where deeper change happens. Burnout recovery isn’t just about resting, it’s about rethinking the way you approach work, achievement and self-care.

• Reframe success. Shift from “doing more” to “doing what matters.”
  

• Let go of perfectionism. Perfection slows you down and increases stress.
  

• Practice micro-wins. Celebrate small achievements to rebuild momentum.
  

• Challenge “busy” culture. Being constantly busy isn’t the same as being effective.
  
  

Why Prevention Is Better Than Recovery

Once you’ve been through burnout, you start to notice your warning signs earlier.

Maybe it’s becoming more irritable. Maybe it’s waking up tired. Maybe it’s that creeping Sunday night dread. Whatever your early signals are, pay attention to them because they’re your chance to step in before burnout fully takes hold again.

Your Next Step To Move Forward

If you’re reading this and thinking, “This is me,” here’s the good news: burnout doesn’t have to be the end of your story. You can rebuild your energy, refocus your priorities and get back to feeling like yourself again.

That’s exactly why I created my online session, Your Starting Point.

It’s designed to help you:

• Find direction when you feel lost or drained.
  

• Build confidence and clarity on your next step.
  

• Refocus your energy on what matters most.
  
  

And the best part? It’s affordable, for just the price of two coffees. Think of it as your reset button. It's a chance to pause, re-evaluate and leave with a clear path forward.

If you’re ready to stop burnout from running your life, book your “Your Starting Point” session today and let’s get you moving towards a healthier, more balanced future.