Signs of Burnout at Work

By Philip Karahassan, MA Psychotherapy and Counselling, MSc Psychology

Published 6 August 2026. Last updated 22 October 2026.

What are the signs of burnout at work? Feeling tired all the time, more emotional than usual, low on energy and close to tears over small things. Most people push through these signs because they feel they have to keep going. The first step is to stop and rest, whether you like it or not.

In this blog, I want to explain why so many of us miss the signs, and what to do once you spot them.

What does burnout feel like?

Burnout feels like being worn down to nothing. You're tired even after a night's sleep. You're more emotional than usual and the energy for things you used to manage easily just isn't there. Many people find themselves on the verge of tears over small things. It creeps in slowly, so it's easy to miss until it's taken hold.

Left alone, it doesn't just pass. A review of 36 long-term studies linked burnout to insomnia, depressive symptoms and physical health problems later on (Salvagioni and colleagues, 2017).

Why do I keep pushing myself too hard?

Because stopping feels riskier than carrying on. You feel you have to keep going. People expect things of you, and carrying on feels safer, emotionally, than stopping. Underneath, there's often a fear of being judged by others if you stop. So you push on, even as it costs you more.

If that fear of judgement is what keeps you going, have a look at how to stop fearing judgement.

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How do you recover from burnout?

Rest, whether you like it or not. Your body and mind need it, and pushing through only digs the hole deeper. Then take 20 minutes, sit quietly and notice what you're thinking. Let your mind spin. You're not trying to fix anything yet, just noticing what's going on.

Burnout is a well-known response to long-term stress at work, made up of exhaustion, cynicism and a sense you're not getting anywhere (Maslach and Leiter, 2016). Rest is where the exhaustion starts to lift.

How do you recover from burnout while still working?

So build rest into the working day, not just the weekend. Take your 20 minutes to stop and notice your thoughts, even if it's on a break or after work. Small, regular pauses help you see what's draining you, and that tells you what needs to change in how you work.

Setting limits helps too. Here's how to set better boundaries at work.

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How do you combat burnout at work?

Once you've rested, speak to someone. A friend is fine. So is your manager, if you trust them. Burnout grows when you carry it alone, and saying it out loud is often the moment things start to change. You don't have to wait until you've hit the bottom to ask for help.

Talking really does help. A 2025 review found that mindfulness, coaching and peer support all lowered emotional exhaustion in doctors (Khan and colleagues, 2025). Our page on work and career issues has more, and here's why burnout is starting earlier.

Related reading

• Work-Life Balance: What's Actually Realistic?
• How to Deal With Stress Day to Day
• Are You Prioritising Yourself?

Stopping isn't failing. It's how you get back to yourself.

When did you last properly rest?

Are you considering starting therapy? Find your perfect counsellor today.