Burnout: Recognising It Early and Taking Back Control

Written by Nakita Jangra – Psychotherapist – BSc MBACP

www.nakitaconsultingandtherapy.com

Introduction

In today’s busy world, burnout has become an all-too-familiar word. Many people feel constantly exhausted, overwhelmed by responsibilities, and disconnected from the things that once brought them joy. For professionals, parents, and even students, the pressure to “keep going” often leads to a slow decline in both mental and physical health.

The truth is that burnout doesn’t happen overnight. It creeps in gradually, often disguised as ordinary tiredness or stress. By the time many people recognise what’s happening, they are already struggling with serious exhaustion, cynicism, and a loss of motivation. The good news is that burnout can be prevented—and when recognised early, it can be managed and overcome.

What Exactly Is Burnout?

Burnout is more than just feeling tired after a long week. The World Health Organization defines it as a state of chronic workplace stress that has not been successfully managed. While it often begins at work, burnout can spill over into every area of life, leaving people feeling empty and unable to cope.

There are three main elements of burnout:

• Exhaustion: feeling drained, both physically and emotionally.

• Detachment or cynicism: losing interest in work, relationships, or daily responsibilities.

• Reduced performance: struggling to concentrate, complete tasks, or stay motivated.

Unlike short-term stress, which usually eases once a deadline passes, burnout lingers. It affects how we think, feel, and function, making it difficult to recover without intentional support.

Early Warning Signs

Burnout rarely starts with a sudden breakdown. It builds slowly, which is why noticing the early warning signs is so important. You might feel increasingly irritable, find yourself withdrawing from others, or notice a lack of enthusiasm for things you once enjoyed. Physically, burnout may show up as headaches, muscle tension, stomach issues, or frequent colds.

Other early signs include disrupted sleep, constant fatigue, and a growing sense of hopelessness about work or personal commitments. Many people describe feeling like they are “running on empty,” yet still pushing themselves to do more.

By paying attention to these signals, you can take action before burnout takes full control.

How Burnout Affects Mental Health

Burnout is closely tied to anxiety, depression, and low self-esteem. The constant feeling of being overwhelmed can cause racing thoughts, worry, and restlessness. At the same time, it may drain your motivation, leaving you feeling flat, detached, and unable to find joy.

Relationships often suffer too. Irritability and withdrawal can create distance between partners, families, or colleagues. In some cases, burnout even leads to unhealthy coping mechanisms such as overeating, excessive drinking, or complete avoidance of responsibilities.

The longer burnout is ignored, the harder it becomes to recover. That’s why early recognition and intervention are essential.

The Role of Therapy in Recovery

Therapy provides a safe, confidential space to talk openly about stress and exhaustion without judgement. It helps you explore what is driving the burnout and guides you towards healthier ways of coping.

In therapy, we work together to:

• Identify the patterns and beliefs that contribute to overwork.

• Explore healthier boundaries and ways of saying no.

• Learn techniques for relaxation and stress management.

• Rebuild confidence and motivation.

• Find balance between personal and professional life.

Most importantly, therapy helps you reconnect with yourself—your values, your strengths, and your goals—so that life feels meaningful again, not just like a never-ending list of demands.

How Consulting Can Help Workplaces

While therapy supports individuals, consulting addresses burnout at the organisational level. Many businesses unknowingly create environments where burnout thrives—by expecting constant availability, neglecting employee recognition, or failing to provide adequate support.

Through consulting, organisations can learn how to create healthier, more sustainable workplaces. This might include:

• Training leaders to recognise signs of burnout in their teams.

• Implementing policies that encourage work-life balance.

• Offering workshops on resilience, communication, and stress management.

• Creating a culture that values well-being as much as performance.

When businesses take burnout seriously, they not only support their employees—they also benefit from improved engagement, lower turnover, and stronger long-term success.

Taking Back Control Personally

For individuals, taking back control from burnout often requires a mix of small daily changes and larger lifestyle shifts. Prioritising rest, setting clear boundaries, and making time for activities that bring joy are essential steps. Reaching out for support—whether from a therapist, a trusted friend, or a mentor—can also make recovery easier.

Self-care is not indulgence; it’s a necessity. Even simple practices such as mindful breathing, short breaks during the day, or spending time outdoors can restore balance and calm. Over time, these small but consistent changes can create space for healing.

The Takeaway

Burnout is a serious but manageable condition. It begins quietly, often mistaken for ordinary stress, but if ignored it can erode health, relationships, and purpose. Recognising the early signs gives you the power to take action before it takes hold.

With therapy, individuals can rebuild resilience and find healthier ways to live and work. With consulting, organisations can create environments where burnout is less likely to happen in the first place. By addressing both personal and workplace factors, we can shift from a culture of exhaustion to one of balance, growth, and fulfilment.

Remember: recovery is possible, and you don’t have to face burnout alone.

Reach out: nakitaJangra@gmail.com