The 6 Hidden Signs of Burnout

Are You Ignoring Them?

One day you’re staring blankly at your computer screen, feeling utterly drained—even though it’s only 9 a.m. You think back to how you snapped at your partner this morning because they forgot to return a package to Amazon. Guilt. Shame. Exhaustion. It hits all at once and you ask yourself, “How did this happen to me?”

Let’s take a moment to talk about something that might be lurking just beneath the surface of your daily life… burnout. You might think you’re managing just fine, but what if I told you that there are hidden signs of burnout creeping into your routine, quietly draining your energy and enthusiasm? If you’re feeling a bit off but can’t quite put your finger on it, this might be the conversation you need right now.

Here’s What’s Really Going On

Burnout can be sneaky. It often starts with small, subtle shifts in your mood and behavior. You might brush them off as just a phase or chalk them up to stress, but ignoring these signs can lead to a much darker place.

I didn’t recognize it either—until the day I blacked out at a red light. I was working full-time while carrying a full grad school load, thinking I could push through the exhaustion. That blackout triggered a chain reaction: doctors’ visits, fighting to keep my license from being suspended, and a boss who cared enough to demand I get help. That was the first time I had ever heard the term burnout.

So, let’s explore some of those hidden signs together and see if any resonate with you.

6 Hidden Signs You Might Be Burning Out

1. Emotional Numbness
   Have you noticed that you’re feeling less excited about things that once brought you joy? Maybe you used to love connecting with your patients, clients, or colleagues, but now you find yourself going through the motions. This emotional numbness can be a red flag, signaling that you’re starting to disconnect from your work and the people around you.

2. Increased Irritability
   Do you find yourself snapping at loved ones or feeling irritable over the smallest things? If you’re feeling on edge more often than not, it’s a sign that your emotional reserves are depleted. Burnout can make even the simplest interactions feel overwhelming, and that’s not a reflection of your character … it’s a symptom of stress.

3. Physical Symptoms
   Pay attention to your body. Are you experiencing headaches, stomach issues, or unexplained fatigue? Burnout isn’t just a mental struggle; it manifests physically too. You might start buying more frozen or fast food because you just don’t have the energy to cook. That’s not laziness - it’s burnout talking.

4. Withdrawal from Social Activities
   Have you started to decline invitations from friends or avoid social gatherings? At first, it was just one event. Then it became three. Now you’re ghosting group chats and calling it “me time” but you still feel empty. Isolation can deepen feelings of loneliness and disconnection.

5. Lack of Motivation
   Do you find it hard to muster the motivation to tackle tasks that used to excite you? Whether it’s a project at work or a hobby you once loved, a lack of motivation can be a significant indicator of burnout. It’s not that you don’t care; it’s that you’re running on empty.

6. Constantly Feeling Overwhelmed
   Does it feel like you’re juggling too many balls in the air, and the slightest thing could make them all come crashing down? If you’re constantly feeling overwhelmed, it’s a clear sign that your capacity has been stretched too thin. It’s okay to admit that you need a break.

Let’s Try This Instead

If any of these signs resonate with you, I encourage you to take action. Here are a few steps you can consider:

🛑 Set Boundaries
If you’re feeling overwhelmed, it’s okay to say no to additional responsibilities. Your time and energy are precious resources—treat them as such. (Note: We’ll get into why it’s so hard to say no—and how to do it, even with your boss!)

🔄 Reflect and Delegate
Ask yourself, “What needs to get done—and who can help?” Use interns, apps, or services to lighten your load. Even Beyoncé has a team. You’re allowed to ask for help too.

🧘🏾‍♀️ Pause and Reflect
Take a moment to assess your feelings. It can be as simple as a 5-minute walk or writing 5 sentences in a journal.

🗣️ Reach Out for Support
Talk to someone you trust—a friend, family member, or mental health professional. Sharing your feelings can lighten the load and offer new perspectives.

🪴 Prioritize Self-Care
Find small ways to recharge daily. Whether it’s taking a walk, meditating, or indulging in a favorite hobby, make space for what fills your cup.

🧑🏾‍⚕️ Seek Professional Help
If you’re feeling stuck, consider reaching out to a coach or therapist who specializes in burnout recovery. Tailored support can make all the difference.

In Closing

Burnout can be a silent struggle, creeping up on us when we least expect it. By recognizing the hidden signs—chronic fatigue, irritability, lack of motivation, physical symptoms, and social withdrawal—we can take proactive steps to protect our mental health.

You deserve more than survival mode. You deserve peace, clarity, and joy.

If you’re feeling overwhelmed, pause, reflect, and take action.

If any of this felt like a mirror, I’d love to hear your story. You’re not alone—and you’re not “crazy” for feeling this way.

And if someone you care about has been “off” lately, send this to them. It might be the nudge they didn’t know they needed.

Take care of yourself,
Dr. Kat