Spotting Burnout Before It’s Too Late

Burned out, not broken

Burnout is something many of us go through, but often, we don’t even realise it until we are deep in it and it’s too late. I for one have experienced burnout, twice… once at the very start of my career, and more recently, just last year. Both times taught me valuable lessons. Today, I’m sharing what I learned about recognising burnout before it takes over, and how listening to yourself can make all the difference. “Burnout” isn’t just a buzzword, it’s a real, painful experience and it deserves more awareness.

Studies confirm that burnout is on the rise, especially since 2020, with over 50% of people reporting symptoms like chronic fatigue, irritability, and detachment.

When I first experienced burnout in 2017, I mistook it for physical illness. I was bedridden for over two weeks, sleeping nearly 17 hours a day. At first, I thought I was fighting a terrible flu that I just couldn’t recover from, so I went to my GP. I was diagnosed with symptoms of anxiety and depression, which went beyond burnout.

At the time, I was juggling a high-stress job at a startup and relationship problems (romantically, family and friendships). Apart from the weird sleep walking (that’s another story), I thought I was handling it all well, but I now see that I was overcompensating and pushing myself way too far. This is where I took action and went to therapy.

Through therapy and a lot of reflection, I realised I needed to make big changes with my life. Within the next 6 months, I left my job, my relationship and my family home. Drastic? Yes. But a fresh new start was exactly what I needed at the time.

I experienced burnout for a second time last summer, triggered by work. I was overstretching myself, hoping for promotions and pay rises that were promised but never came. My manager left, and I felt directionless. I tried to push through it all until I ended up completely drained during the August bank holiday weekend. I had to cancel plans, give up some of my annual leave to stay on the sofa, and just do nothing to recover. Eventually, I got made redundant, which forced me to step back and rethink things.

Although this time I recognised the process sooner, I still didn’t act early enough to prevent it.

One thing I’ve come to realise is how low self-esteem plays a major part in burnout for me. I push myself harder when I feel I’m not good enough, whether that's in a job or a relationship. That constant need to prove myself drains me until there’s nothing left. I learned hard lessons about ignoring my limits, but I also discovered how powerful early awareness and small actions can be.

Both experiences have taught me that burnout isn’t a one-time event. It’s a pattern that can repeat if we ignore and we don’t learn to recognise and address the warning signs.

I’m still on a journey of figuring out how to catch the signs earlier. But here are some steps I’m taking that I wish I knew before:

1. Track Your Energy and Mood
   Pay attention to how you feel day to day. Persistent tiredness, lack of motivation, or feeling detached from things you usually enjoy are red flags.

2. Reflect on Your Stressors
   Ask yourself what’s really causing your stress. Is it work pressure, self-doubt, or something else? Identifying the root cause helps you address it before it spirals.

3. Set Boundaries and Prioritise Yourself
   As said in a previous article, it’s okay to say no and to put your well-being first. Setting boundaries at work and in your personal life can prevent burnout from taking hold.

4. Take Action Sooner
   Don’t wait until you’re at breaking point. If you notice the signs, take a step back: whether that’s a short break, a conversation with a trusted friend, or seeking professional support.

Recovery from burnout isn’t about reaching a finish line. It’s an ongoing journey of self-awareness and self-care. I’m still learning to listen to myself and to act before things get out of hand. But now, I know that small, proactive steps can make a big difference.

If you’re feeling overwhelmed or notice the early signs of burnout, remember: you’re not alone, and it’s never too early to reach out for support. Burnout doesn’t define you, it’s just a signal that it’s time to take care of yourself. In a while crocodile. 🐊