10 Signs You're Heading For Burnout (& How to Prevent it!)

Have you ever had so much on your plate for so long that eventually you grow tired, frustrated and lost? 

I get it. I've been there.

In a world where we are constantly striving to achieve, it can be easy to lose steam.

Burnout is a growing problem in our fast-paced and competitive world.

It's a state of physical, emotional, and mental exhaustion caused by chronic stress, and it is continuing to affect tons of people worldwide.

The consequences of burnout can be severe, from decreased productivity and creativity to serious health problems and social isolation.

However, burnout is not inevitable, and there are many ways to prevent it.

In this article, I'll touch on ten signs that you're heading for burnout and suggest some strategies to help you avoid it.

I also have coaching and mindfulness packages, which can support you in your journey towards a more balanced, peaceful and fulfilling life.

1. Exhaustion

The first sign of burnout is exhaustion.

If you feel tired all the time, even after a good night's sleep, and have no energy to do the things you used to enjoy, you may be on the path to burnout.

To prevent exhaustion, make sure you get enough rest, exercise regularly, and eat a healthy diet.

However, when we are stressed, it impacts our hormones and sleep cycle.

So in order to keep our system properly functioning, it's important to calm our nervous system by doing deep breathing techniques, meditation and moving our bodies daily.

My mindfulness program is chock full of meditations and journaling prompts to help you manage your stress and anxiety as well as help you set realistic goals and manage your time effectively, so you don't overextend yourself.

burnout exhaustion

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2. Irritability

The second sign of burnout is irritability.

If you find yourself snapping at others for no reason or getting upset over small things, you may be experiencing emotional exhaustion.

When we bottle up our emotions instead of feeling them to keep chugging along, we are basically waiting on a ticking time bomb.

We no longer have the clarity to respond to situations and instead our nervous system is overloaded.

To prevent irritability, try practicing mindfulness techniques like deep breathing or meditation.

Carving out 10 minutes of your day to tune into your breath and slow your inhales and exhales is the quickest way to calm the nervous system.

burnout irritability

3. Lack of motivation

The third sign of burnout is a lack of motivation.

If you feel like you're going through the motions and have lost interest in your work or hobbies, you may be experiencing mental exhaustion.

To prevent a lack of motivation, try setting clear goals and finding ways to make your work more meaningful.

My favorite way to complete my tasks is writing out my goals and then writing out the smaller subtasks that go along with completing that goal.

After I have all of my tasks written out, I schedule them into my calendar -- using different, fun colors to make it more engaging of course!

When we have too large of goals without breaking it down, it can feel overwhelming.

I'm happy to help you come up with your goals and hold you accountable to reach them.

Book a free goal planning call with me to gain some clarity on your next steps and feel less anxious about your path.

burnout lack of motivation

4. Decreased productivity

The fourth sign of burnout is decreased productivity.

If you're having trouble concentrating, making decisions, or completing tasks, you may be experiencing cognitive exhaustion.

When we are feeling stressed and overwhelmed, it is easy for our nervous system to freeze.

This translates in our abilities to fully cognitively dedicate ourselves to a task.

We can feel scattered, unmotivated, anxious, and stressed - so we don't do anything.

Which, unfortunately, adds to the cycle of feeling anxious and stressed about how much work there is to do.

To prevent decreased productivity, try breaking down your work into smaller, manageable chunks and taking breaks regularly.

burnout decreased productivity

5. Insomnia

The fifth sign of burnout is insomnia.

If you're having trouble falling asleep or staying asleep, you may be experiencing physical exhaustion.

When we are constantly stressed out, we are overworking our nervous system.

Our fight or flight response is triggered, which then shifts our energy resources toward fighting off this "threat." 

In turn, our adrenal glands start releasing adrenaline and cortisol.

With chronic stress, our bodies stay at this elevated level of hormones, which disrupts our sleep, our moods, our appetite and our digestion.

To start sleeping better, try establishing a bedtime routine, avoiding electronic devices before bed, and creating a relaxing environment.

Meditation can be a huge help in regulating the nervous system and getting the hormones back to optimal levels.

burnout insomnia

6. Health problems

The sixth sign of burnout is health problems.

If you're experiencing physical symptoms like headaches, stomach problems, or muscle pain, you may be experiencing physiological exhaustion.

Again, this can be a result of too much stress on the body.

Also, when we don't properly deal with our emotions and become out of touch with ourselves, our bodies hold onto these repressed emotions and store the energy in our body.

This can result in chronic pain or seemingly random ailments.

In order to optimize your body and brain health, it is so important to connect back to yourself, get in touch with your emotions and slow down.

Meditation, gentle movement, and well-rounded meals without processed foods are all so important.

burnout health problems

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7. Negative self-talk

The seventh sign of burnout is negative self-talk.

If you're constantly criticizing yourself, doubting your abilities, or feeling like a failure, you may be experiencing emotional exhaustion.

It's important to be on your own side and talk to yourself like you would a best friend.

Hearing negative self-talk all the time has a huge effect on our physical and mental health.

Become aware of how you're speaking to yourself and practice self-compassion, gratitude and positive affirmations.

8. Social isolation

The eighth sign of burnout is social isolation.

If you're avoiding social interactions, feeling disconnected from others, or experiencing loneliness, you may be experiencing social exhaustion.

When we're not feeling like our best self, it can be easy to want to hide away and self-isolate.

In this case, basic self care is super important.

Gentle movement, going for walks, eating balanced meals, and meditating can help you come back to yourself.

Also, having a supportive community can be so nurturing and nourishing.

The participants in my MindFlow Hub community love being surrounded by people who are on similar paths.

You can join my FREE Facebook Group to be a part of more in-depth mindfulness conversations.

9. Lack of work-life balance

The ninth sign of burnout is a lack of work-life balance.

If you're working long hours, taking work home with you, or neglecting your personal life, you may be experiencing work-related exhaustion.

Your whole life becomes engulfed with work leaving you with little time to get back to your basic self care and be more in touch with yourself.

Again, it's so important to go back to the basics.

Gentle movement.


Well-rounded balanced meals.

Calling a supported friend.

To prevent a lack of work-life balance, set boundaries between your work and personal time, prioritize self-care, and find ways to recharge outside of work.

burnout work life balance

10. Feeling stuck

The tenth sign of burnout is feeling stuck.

If you feel like you're in a rut or can't see a way out of your current situation, you may be experiencing existential exhaustion.

In this case, it's important to slow down and get some clarity.

Be very gentle and kind with yourself.

Take a break to rest and recharge so that stress stops being the main driver of your life.

Come back to meditation, gentle movement, balanced meals, and your basic self care.

I know I keep saying that: basic self care.

Basic self care.

Basic self care....


But it's so true! 

To overcome burnout, it's all about slowing down, coming back to ourselves and giving our bodies, minds and souls the nourishment they need.


Movement, delicious & nutritious meals, sleep, sunlight, community, connection, and trying new activities and hobbies

Again, if you need to be supported in this journey toward feeling less stressed, anxious and actually finding more peace and joy - that is my specialty! 

Join my supportive community and get personalized help on your path to finding true fulfillment, satisfaction and peace in your life.

Book a free call with me to see how you can get started.

burnout feeling stuck

Burnout is a serious problem that can have negative effects on your physical, emotional, and mental well-being.

However, by recognizing the signs of burnout and taking proactive steps to prevent it, you can live a more balanced and fulfilling life.

My goal is to always help people shift from feeling overwhelmed, stressed, not good enough, and unfulfilled to feeling at peace, worthy, excited and joyful.

To get here, I've laid it all out in my MindREset Course.

If you're ready to start living a more peaceful, fulfilling life, book a free call with me today to see if it is a good fit.

Here's to battling your burnout and coming out the other side.

I believe in you.

It is possible.

You got this.

Lots of love,


Hi! I'm Nikki. A mindfulness mentor on a mission to help you reduce stress and anxiety while finding more peace and self acceptance to live a super satisfying and joyous life.

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