Burnout: When Your Brain Files a Formal Complaint and Your Body Stops Attending Meetings
If you’ve been feeling like a phone that refuses to charge no matter how long it’s plugged in, you’re not alone. You might be experiencing burnout.
Burnout doesn’t show up all at once. It creeps in slowly, like fog. One day you’re managing everything: work, school, caregiving, parenting, life; and the next, you’re completely drained. Maybe you’re snapping at people you love, dreading things you used to look forward to, and feeling like you’re hanging on by a thread.
This is more than just being tired.
Burnout is a deep emotional, mental, and physical exhaustion that doesn’t go away with a nap, a weekend off, or even a vacation. It feels like you’re running on empty, no matter how much you rest.
What Burnout Can Look Like
Here are some signs of burnout that might feel familiar:
You find it hard to focus, make decisions, or you make small mistakes more often.
You’re always tired, even after a full night of sleep.
You feel overwhelmed, irritable, anxious, or all of these.
You're experiencing headaches, stomach issues, or muscle tension likely caused by your body holding on to stress.
Things you used to love now feel like chores.
You’re skipping meals, rest, movement, or basic self-care, not because you don’t care, but because you feel too depleted.
You’ve pulled away from people or activities that normally bring you joy.
You feel emotionally numb, detached, or like you’re just going through the motions.
If you're reading this and nodding along, know this: you’re not failing. Burnout is real. It is your body and mind asking for help.
Burnout is not laziness. It’s a response to prolonged stress and without enough rest or support, it builds until you hit a wall.
Burnout vs. Depression: Related, but Different
Burnout and depression can look and feel very similar. Both can leave you feeling exhausted, detached, hopeless, or overwhelmed. But they’re not the same.
Burnout is usually linked to specific stressors such as workload, caregiving responsibilities, school pressure, or long-term overwhelm. Depression, on the other hand, is a clinical condition that may arise without a clear external cause and can affect all areas of life.
If you’re unsure what you’re experiencing, speaking to a mental health professional can provide clarity and support.
Burnout and Neurodivergence
For neurodivergent individuals such as those with ADHD, autism, OCD, or learning differences, burnout can show up even more intensely. In addition to daily stress, you may be:
Masking your natural behavior to meet neurotypical expectations
Dealing with constant sensory overload
Navigating systems and routines that weren’t built with your brain in mind
Sitting through meetings or environments that drain your energy rather than support you
Recovery may take longer, and that’s not a flaw. It’s simply your nervous system asking for extra care.
What Can You Do When You’re Burned Out?
You don’t have to fix everything all at once. You don’t need to transform your entire life. Burnout recovery starts with small, compassionate choices.
Step One: Acknowledge That You’re Burned Out
Burnout doesn’t mean you’re weak. It means you’ve been strong for too long without enough support. Name it. Own it. That awareness is the first step toward healing.
Step Two: Start Saying No
Protecting your energy sometimes means disappointing others. That’s okay. Try saying "no" to just one thing--a meeting, a social event, an extra task. Every “no” creates space for rest.
Step Three: Embrace Micro-Rest
If you can’t take a long break, try small resets. Sit quietly for ninety seconds. Step outside and breathe fresh air. Stare at a plant. Let your mind rest, even briefly. These moments matter.
Step Four: Ask for Help
Let someone else carry a piece of the load. Ask a friend to listen. Let your partner take over dinner. If you can, talk to a therapist. You don’t have to wait for a crisis to reach out.
Step Five: Keep Self-Care Simple
This isn’t about fancy routines. This is about brushing your teeth. Drinking a glass of water. Putting on clean clothes. Choosing the smallest act of care that feels doable today.
Step Six: Reevaluate What’s Wearing You Down
Take a moment to reflect. What’s fueling your burnout? What can be let go, delegated, or paused? You don’t have to solve everything—but even one small shift can help your brain begin to recover.
Final Thought: You’re Doing the Best You Can (Even If You Feel Like a Burnt Toast)
Burnout doesn’t mean you’re broken. You are not lazy. You are not weak. You are human.
You deserve care, rest, and room to breathe. Even if all you did today was survive, that is enough.
So, take a deep breath. Unclench your jaw. Drop your shoulders. Drink some water. And remind yourself that you’re doing your best. That’s more than enough.
If you need additional support, give Aspire Counseling Network a call and be matched with a clinician with immediate availability.