As a female entrepreneur and high performer, you’ve likely encountered a wealth of advice and evidence on the subject of burnout. But how can you tell what burnout feels like, and how can you recognise its early warning signs? Understanding burnout is crucial for taking timely action to protect your well-being and sustain your high performance.
Burnout goes beyond simple exhaustion. It’s a state of physical, mental, and emotional depletion that often requires deliberate rest and restoration to recover. For high achievers, giving yourself permission to slow down and prioritise self-care can feel unnatural, yet it’s essential to avoid long-term consequences.
In this article, we’ll delve into five common signs of burnout and offer practical solutions to help you navigate this challenging state. If you’re wondering what burnout feels like, read on to gain insights and actionable steps for recovery.
1. You Constantly Feel Tired and Exhausted
This is perhaps the most glaring sign of burnout. Constant fatigue that doesn’t improve with rest can indicate that your body and mind are struggling to keep up with the demands you’ve placed on them.
For high performers, sleep is often compromised in favour of getting more done. Burning the candle at both ends might seem productive initially, but it’s unsustainable and detrimental over time.
💡 Solution: Set an intention to go to bed earlier for a few weeks and establish a consistent sleep schedule. Experiment with calming nighttime rituals, such as reading, meditating, or practicing deep breathing. Prioritise sleep as an essential part of your success strategy, and you’ll notice a significant improvement in your energy levels.
Recognizing Chronic Fatigue
Unlike ordinary tiredness, burnout-induced exhaustion doesn’t go away with a good night’s sleep or a weekend off. It’s a persistent feeling of being drained, which can manifest physically, mentally, and emotionally. This kind of fatigue can reduce your ability to concentrate, perform, and even find joy in activities you once loved.
💡 Actionable Tip: Incorporate restorative activities into your weekly routine, such as yoga or nature walks, to combat chronic fatigue.
2. You Can’t Wait Until The Next Big Thing
Do you find yourself constantly looking forward to the next milestone – whether it’s your holiday, the weekend, the product launch or the podcast episode being written? This pattern of postponing rest until after you’ve “finished” something is a hallmark of burnout among high achievers.
When you’re always in a state of “I’ll rest when…” you’re ignoring the importance of regular, rejuvenating breaks. This mindset can lead to chronic exhaustion and decreased productivity.
💡 Solution: Incorporate mini-breaks into your daily routine. Take a few moments to step away from your work, stretch, or engage in a quick activity that brings you joy. These small moments of rest can help you maintain your energy and prevent burnout.
The Pitfalls of the “Always-On” Mentality
High performers often fall into the trap of believing that productivity is tied to constant action. This leads to a relentless cycle of work without pause, which is unsustainable. Over time, this mindset erodes your ability to appreciate the present moment and diminishes your sense of accomplishment.
💡 Actionable Tip: Practice mindfulness to cultivate an appreciation for the present. Try starting your day with gratitude journaling to shift your focus.
3. Your Appetite Feels Off
Another subtle but significant sign of burnout is a change in your eating habits. You might find yourself feeling constantly hungry or, conversely, indifferent to food. This is often a sign that you’re neglecting your body’s basic needs.
Your body is your home, and without proper nourishment, it can’t perform at its best. Ignoring your physical needs only exacerbates the effects of burnout.
💡 Solution: Practice self-compassion by prioritizing nutritious meals, staying hydrated, and making time to eat mindfully. View food as fuel for your body and mind, and make choices that support your overall well-being.
The Connection Between Stress and Appetite
Stress, a key driver of burnout, directly impacts your appetite. Some people turn to food for comfort, while others lose their appetite altogether. Both responses are your body’s way of coping with the increased demand on your nervous system.
💡 Actionable Tip: Plan and prepare balanced meals in advance to ensure you’re nourishing your body, even on busy days.
4. You Find It Hard to Relax
For many high performers, the idea of relaxation feels foreign. You might struggle to sit still, meditate, or journal—even when you know these activities could benefit you. Burnout often makes it difficult to transition from a state of constant activity to one of rest.
The key is to find relaxation techniques that resonate with you. There’s no one-size-fits-all approach to unwinding, and it’s okay to explore different methods until you discover what works.
💡 Solution: Identify tools that help you reset and incorporate them into your daily routine. Whether it’s a walk in nature, a creative hobby, or listening to soothing music, make time for activities that help you recharge. Remember, relaxation is not a luxury—it’s a necessity.
Exploring Active Relaxation
If traditional relaxation methods like meditation don’t appeal to you, consider exploring active relaxation techniques. Activities such as gardening, painting, or even light exercise can provide a calming escape while keeping your body engaged.
💡 Actionable Tip: Experiment with different relaxation techniques until you find one that aligns with your preferences and lifestyle.
5. You Lack Clarity
One of the most frustrating aspects of burnout is the mental fog it creates. You may feel unsure about what to prioritize, leading to procrastination and decision paralysis. This overwhelming sense of “not knowing where to start” can create a vicious cycle of inaction and frustration.
When you lack clarity, it’s easy to feel stuck and unmotivated. Recognizing this as a symptom of burnout can help you take proactive steps to regain focus.
Overcoming Decision Fatigue
Burnout often leads to decision fatigue, where even simple choices feel overwhelming. This can derail your productivity and leave you feeling even more behind.
💡 Actionable Tip: Streamline your decision-making process by pre-planning your week or creating a structured daily schedule.
💡 Solution: Take a step back and create a clear plan. Start by writing down your non-negotiable tasks and breaking them into manageable steps. Allocate time for each task and stick to your plan. By simplifying your priorities, you can regain control and rebuild your confidence.
Understanding What Burnout Feels Like
Burnout is more than just tiredness—it’s a comprehensive depletion of energy, clarity, and motivation. It manifests in physical, mental, and emotional ways, making it crucial to recognize the warning signs early. By understanding what burnout feels like, you can take steps to address it before it spirals out of control.
The Emotional Toll of Burnout
Burnout doesn’t just affect your productivity; it impacts your emotional well-being as well. Feelings of irritability, hopelessness, or disconnection from your work and loved ones are common. Acknowledge these emotions as valid and use them as signals to prioritize self-care.
Physical Symptoms of Burnout
From headaches and muscle tension to digestive issues, burnout often manifests physically. These symptoms are your body’s way of signaling that it needs rest and recovery. Ignoring these cues can lead to more serious health concerns over time.
The Role of Perfectionism
For high performers, perfectionism can be a significant contributor to burnout. The constant pressure to excel and meet unrealistic standards can create a cycle of overwork and self-criticism. Learning to embrace imperfection and celebrate progress over perfection is key to breaking free.
Building Resilience Against Burnout
While recognizing burnout is the first step, building resilience is equally important. Here are some additional strategies to help you thrive:
1. Set Boundaries
Learn to say no and protect your time. Setting boundaries with work, family, and social commitments allows you to create space for rest and rejuvenation.
2. Cultivate a Support System
Surround yourself with people who uplift and support you. Share your feelings with trusted friends, mentors, or a therapist. Connection can be a powerful antidote to burnout.
3. Embrace Mindfulness
Mindfulness practices can help you stay present and manage stress effectively. Whether through meditation, yoga, or simply taking deep breaths, mindfulness can help you reconnect with your inner calm.
4. Celebrate Small Wins
Acknowledge and celebrate your achievements, no matter how small. This helps shift your focus from what you haven’t done to what you’ve accomplished.
5. Prioritize Self-Care
Self-care is not selfish—it’s essential. Make time for activities that bring you joy, whether it’s reading, exercising, or spending time with loved ones. By nurturing yourself, you’ll be better equipped to handle life’s challenges.
Final Thoughts
Burnout is a serious and pervasive issue, especially for high performers who often prioritize productivity over well-being. Understanding what burnout feels like is the first step in addressing it effectively. By recognizing the signs and implementing the solutions outlined in this article, you can break free from burnout’s grip and create a life of balance, clarity, and fulfillment.
Remember, taking care of yourself is not a sign of weakness—it’s a testament to your strength and commitment to living your best life. Start today by prioritizing rest, setting boundaries, and practicing self-compassion. Your well-being is worth it.
Bookmark this page for the next time you feel like you are approaching burnout so that you can take a moment, reset yourself and kickstart your journey into high performance.
Charlotte Carter is a Mindset and Energetics Mentor and the founder and CEO of I Dare To Leap. She hosts the global The Energy Of Success podcast and has written for many publications including Grazia, Hello!, The Daily Telegraph, Metro and Marie Claire.
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