Am I Burnt Out or Just Tired? Signs You're Experiencing Burnout (And What to Do About It)
Fatigue and burnout are not the same — and knowing the difference could change the course of your mental health.
We all feel tired sometimes, especially when balancing work, family, and personal responsibilities. But burnout is something else entirely. It’s a state of chronic emotional, mental, and physical exhaustion caused by prolonged stress — often linked to work but just as likely to stem from caregiving, unresolved trauma, or emotional overwhelm.
In 2019, the World Health Organization (WHO) officially classified burnout as an “occupational phenomenon,” emphasizing its impact on global mental health. Studies published in the Journal of Occupational Health Psychology and The Lancet have consistently found burnout to be correlated with increased rates of depression, anxiety disorders, sleep disturbances, and cardiovascular illness.
Signs You’re Burnt Out (Not Just Tired):
Constant Exhaustion: Even after a full night’s sleep, you wake up feeling depleted.
Irritability or Cynicism: You feel emotionally drained and easily agitated by others.
Sense of Detachment: You may feel disconnected from your job, relationships, or even yourself.
Lack of Motivation or Purpose: Everyday tasks feel meaningless or excessively difficult.
Physical Symptoms: Headaches, gastrointestinal issues, and tension often accompany chronic stress.
A 2021 meta-analysis in Frontiers in Psychology found that individuals with high emotional exhaustion also had significantly higher levels of stress hormones such as cortisol, underscoring the mind-body connection in burnout.
What an Effective Mental Health Day Looks Like:
Taking a day off isn’t just about lounging on the couch or running errands. When done intentionally, a mental health day can reset your nervous system and give your mind space to recover.
A Healthy Day Off Includes:
Restorative Activities: Walks in nature, gentle movement, or reading a book.
Disconnection from Work: No emails, no work-related thinking.
Mindful Nourishment: Eating well, hydrating, and being present during meals.
Reflection Time: Journaling, praying, or simply being still.
A 2017 study from the University of Konstanz in Germany showed that people who intentionally disconnected from work-related thoughts on their days off experienced significantly higher levels of psychological detachment and emotional well-being.
An Unhealthy Day Off May Look Like:
Scrolling on your phone for hours
Catching up on chores non-stop
Ruminating on work or personal problems
Avoiding all emotional reflection
Remember: A mental health day is not a reward — it’s a necessity.
Why Ignoring Burnout Is Costly
If burnout goes unchecked, it can lead to long-term consequences like:
Depression and anxiety disorders
Weakened immune system
Poor work performance and job dissatisfaction
Relationship breakdowns
Increased risk of substance misuse or chronic health conditions
The American Psychological Association reports that employees experiencing burnout are 63% more likely to take sick leave and 23% more likely to visit the emergency room.
Healing from Burnout Takes More Than a Day — But One Day Is a Start
While a single mental health day won’t cure burnout, it’s a starting point. The long-term solution involves reshaping how you relate to stress, building emotional resilience, and setting healthier boundaries.
If you’ve read this far and find yourself nodding along — it may be time to seek support.
Burnout doesn’t mean you’re weak. It means you’ve been strong for too long without the support you deserve.
Let’s Talk
If you’re struggling to bounce back or don’t even know where to begin, I invite you to connect. As a therapist specializing in trauma, stress, and behavior change, I help adults and adolescents build sustainable mental health habits through CBT, DBT, and holistic support. Let’s work together to get you back to yourself.
📍 Visit hptherapy.ca when you’re ready or to book your first session (BookNow).
Written by Ibrahim Al-Sadi, RN, Nurse Psychotherapist
Specializing in CBT, DBT, Trauma-Informed Therapy & Spiritual Integration