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Burnout can creep up on you before you even realize what’s happening. It’s not just feeling tired or stressed; it’s a deeper, more draining experience that can make you feel stuck, unmotivated, and completely worn out. I often see students who think, “I’ll just push through, I’m sure it’ll get better soon.” But without taking steps to address burnout, it usually gets worse.
For example, a student came to me recently because he hadn’t been able to study for weeks. He thought it was just a passing phase, but it turns out he was going through burnout, and it was affecting everything – from his focus to his mood.
Let’s break it down in a way that’s easy to understand.
What is Burnout?
Burnout isn’t just feeling overwhelmed for a day or two—it’s when stress builds up over time until you reach a point where you just can’t keep going the way you have been. You might feel tired all the time, unmotivated, and emotionally drained. A simple task like studying or going to work can feel like climbing a mountain.
Psychologist Herbert Freudenberger, one of the first to study burnout, describes it as a process that happens in stages. It starts small, like working too hard or ignoring your own needs. But over time, it leads to more serious issues like feeling detached, losing interest in things you used to enjoy, and eventually, full-on exhaustion.
The Stages of Burnout
Burnout happens in stages. Here’s a simplified version of how it unfolds:
Freudenberger's model outlines 12 stages of burnout, each representing a progression of symptoms that, if caught early, can be treated before the situation worsens:
The Compulsion to Prove Oneself: People feel they must constantly demonstrate their worth.
Working Harder: They take on more work, becoming obsessed with achieving success.
Neglecting Needs: Personal needs such as rest, sleep, or social interactions are ignored.
Displacement of Conflicts: Problems start to arise, but they're dismissed as minor issues.
Revision of Values: Personal life takes a back seat as work becomes the main focus.
Denial of Problems: People become intolerant of others, dismissing any concerns.
Withdrawal: Social withdrawal and isolation begin.
Odd Behavioral Changes: The individual’s behavior changes, often becoming more erratic.
Depersonalization: Feeling detached from oneself and others.
Inner Emptiness: Feelings of emptiness and anxiety become more pronounced.
Depression: Emotional exhaustion turns into depression.
Full Burnout Syndrome: Complete mental and physical collapse may require medical attention.
This is why burnout isn’t just something that gets better on its own. The earlier you spot it, the easier it is to reverse.
Common Signs You Might Be Burned Out
There are some clear signs that burnout could be what you’re dealing with:
You’re always tired even after a good night’s sleep.
You feel like you just can’t focus, no matter how hard you try.
The things that used to make you happy don’t anymore.
You start avoiding responsibilities because they feel overwhelming.
You feel emotionally drained or detached from people around you.
Why We Miss the Signs
Sometimes we miss the signs because we’re too focused on getting through the day-to-day. We think we’ll feel better if we just take the weekend off or finish the next big task, but it keeps going. Like the student who came to me, a lot of people assume that it’s just a bad week or that they’re in a slump—but burnout needs more than just rest to get better.
What to Do if You Think You’re Burned Out
If you feel like you’re hitting a wall, here’s what can help:
Talk about it: Don’t wait until you’re completely drained. Talking to someone, whether it’s a friend or a professional, can help you understand what’s going on and what you need.
Rest, but also recharge: Burnout isn’t just about resting—it’s about doing things that recharge you mentally and emotionally, whether that’s spending time with friends, getting outside, or finding hobbies you enjoy.
Set boundaries: If you’re overcommitting yourself, it’s important to step back. It’s okay to say no and prioritize your well-being.
If any of this sounds familiar, it’s time to take action. Don’t wait until you’re completely burned out—reach out for help now. Together, we can create a plan to get you back on track and feeling like yourself again.