“You can’t pour from an empty cup. Take care of yourself first.” – Norm Kelly

Burnout. It’s a modern concept, by all accounts, but it’s been going on since forever. We work to hard. We get too ambitious with our time. We say ‘yes’ to one too many things. We try to be there for too many people. We don’t sleep, eat, or drink consciously. We crumble. We burnout.

Most of the time, before we realise we are burning out, we have been burning out for longer than we should have been. We are running on an empty tank. I do it often. I wish I could tell you how to notice this looming personal collapse before it begins, but I don’t know how. I do, however, know how to notice it mid-burn… and one day, I will learn to act on it sooner rather than later.

So, wondering if you are in need of a rest? Here are some of the starkest of burnout signposts.

1. The Patience of a Hungry Dog

I have kids, so I’m very familiar with this one. You snap over every little thing. Minor issues that would otherwise be almost imperceptible become huge problems. This low tolerance for any irritant is a fairly clear sign that your brain is overflowing in some way.

A short-term solve, if you have the capacity, is to stop before you react and reflect on whether the situation warrants the reaction (it rarely does). Breathwork and regular walks also help.

2. Tired After Rest

Ever woken up after a long night’s sleep and felt just as, maybe even more tired than you did the night before? Chronic fatigue despite sleep often means emotional or mental exhaustion. Sleep is a big part of rest, of course, but this situation is a sign that your brain is craving more than sleep. It may be craving joy, or exercise, or creativity.

3. Overwhelm

Life is always busy. But when you are burnt out, everything, big and small, feels like too much. All the little things that need addressing pile up, and it feels impossible to contemplate how all of them might be seen to. There are a number of solutions to this. In the short term, it is helpful to prioritise only what needs to be done and to put the rest on hold. Complete a small number of ‘active’ tasks before you take anything else off the ‘to-do shelf’.

4. Disconnection

When burnt out, you tend not to find time for others, and certainly not for yourself. You become distant, not just physically, but emotionally too. The things that normally bring you comfort or laughter feel dull, and conversations begin to feel like a huge effort instead of a worthwhile connection. You start living in your head instead of in your life.

When you notice this, try returning to small things that ground you. Watering your plants, perhaps? Standing barefoot outside, making eye contact with someone you love. It doesn’t need to be big. You’re not trying to fix it, you’re just making space for presence again.

5. You’ve Forgotten What Brings You Joy

Joy is often the first thing to go and the last thing we reach for when we’re overwhelmed. You may find yourself going through the motions, eating food you don’t taste, listening to music without hearing it, being in places you used to love but feeling nothing. The colours get muted.

Start with something tiny. Rewatch a movie you loved years ago. Pick up a pen and doodle. Hum a song while you make toast. You don’t need to “feel better” right away. You’re just reminding your nervous system what joy sounds like, smells like, feels like. You’re leaving a trail of breadcrumbs back to yourself.

By Chris Thomson

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