Life can feel like a relentless race, with demands piling up and the pace quickening. Slowing down often feels like a luxury—but what if it’s a necessity?
The signs that you need to pause and recalibrate are often subtle at first but ignoring them can lead to deeper challenges. Recognising these early signals gives you the opportunity to reset before your wellbeing is compromised. Let’s explore how to identify when it’s time to take a step back and prioritise balance in your life.
Burnout: Understanding the Breaking Point
Ask yourself if you have been feeling any of the following recently:
- Easily distracted?
- Always tired?
- Feeling out of control?
- Avoiding “me time”?
- Missing your mojo?
- Resentful towards yourself and others?
You might be experiencing burnout.
Unlike fleeting fatigue, burnout represents a cumulative effect of chronic pressure, leaving individuals feeling emotionally drained, overwhelmed, and unable to meet daily demands.
First described by Herbert Freudenberger in 1974 and later developed by Christina Maslach, burnout is now recognised by the World Health Organisation as an occupational phenomenon. Its classification highlights the urgent need for awareness and proactive management to prevent it from becoming chronic.
According to Dr Christina Maslach a professor of psychology at UCA Berkely burnout can be characterised by three key determinants:
- Profound emotional exhaustion
- Generalised negativity also known as cynicism (towards other and towards self)
- Feelings of professional inefficiency which can manifest as comparison-itis and perfectionism lead to a feeling of infectiveness and lack of accomplishment.
Burnout can occur across various areas of life, including work, caregiving, and personal challenges, and manifests through a range of physical, emotional and performance related signs.
Emotional: Feelings of irritability, hopelessness, apathy and cynicism.
Physical: Chronic exhaustion, sleep disturbances, headaches, and changes in appetite.
Performance: Difficulty concentrating, reduced productivity, and withdrawal from social interactions.
Unlike everyday pressures, which can sometimes heighten urgency or focus, burnout is characterised by disengagement, helplessness, and a lack of motivation. Activities once enjoyed may feel meaningless or burdensome.
Emotional Exhaustion: The Draining of Your Inner Battery
Imagine your emotions as a rechargeable battery. When fully charged, you’re resilient, positive, and energised. But what happens when you don’t allow time to recharge? Suddenly, small challenges feel overwhelming. You snap at loved ones, lose patience with colleagues, or simply feel flat—like you’ve got nothing left to give.
Ask yourself: Do I feel emotionally worn out, even after a weekend of rest? If the answer is yes, it might be time to prioritise activities that bring joy and relaxation. Think of these as your personal ‘charging cable.’
Takeaway: Schedule a daily 15-minute pause to do something you genuinely enjoy, whether it’s reading, walking, or listening to music.
Physical Symptoms: When the Body Speaks What the Mind Can’t
Your body often sends messages before your brain fully processes what’s happening.
Persistent fatigue, unexplained aches, or a string of minor illnesses could be your body’s way of waving a red flag. Like a car running low on oil, these physical signs shouldn’t be ignored.
Have you ever noticed how difficult it is to think clearly when you’re physically unwell? That’s because burnout doesn’t just live in your mind—it impacts your entire system.
Takeaway: Incorporate restorative activities like stretching, deep breathing, or simply drinking more water throughout your day. Small acts of physical care can make a big difference.
Cognitive Overload: When the Mind Feels Like a Jammed Printer
Picture your brain as a printer. When it’s functioning smoothly, it processes tasks efficiently. But if it’s overloaded, pages jam, and nothing works properly. Struggling to concentrate, forgetting appointments, or overthinking trivial issues are classic signs of cognitive overload.
This kind of mental clutter can feel insidious. One moment, you’re fine. The next, you’re replaying conversations or agonising over decisions that usually come easily.
Takeaway: Practise a simple mindfulness technique, like a one-minute breathing exercise, to reset your mental state.
Work-Related Red Flags: The Disconnection Dilemma
Do you feel like a robot on autopilot? Perhaps tasks that once excited you now feel meaningless. Or maybe you’re procrastinating more than usual, overwhelmed by even the simplest of responsibilities.
These feelings often stem from disconnection. Think of it as losing Wi-Fi. Without a stable connection to your purpose or passion, productivity grinds to a halt.
Takeaway: Identify one thing about your work that you value—whether it’s helping others, solving problems, or simply connecting with your team. Focus on this to reignite your sense of purpose.
Lifestyle Imbalances: The Ripple Effect
Burnout rarely confines itself to one area of life. Sleep disturbances, neglected self-care, and overcommitting often signal a larger imbalance.
Imagine your lifestyle as a set of scales. When one side—work, family, or health—becomes too heavy, the scales tip, and balance is lost.
Ask yourself: When was the last time I truly rested? Not just scrolling through your phone but genuinely allowing yourself to unwind.
Takeaway: Create a ‘wind-down’ routine before bed, free from screens and distractions, to restore a sense of equilibrium.
Pulling It All Together
Burnout is a spectrum, not a switch. It whispers before it shouts, giving you the chance to listen and adapt. By recognising the signs—whether they manifest emotionally, physically, cognitively, or behaviourally—you can take action to prevent burnout before it takes hold.
Reflection Time: What’s one small change you can make today to prioritise your wellbeing?
Remember, slowing down isn’t a sign of weakness; it’s a powerful act of self-preservation.
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*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
