Recognizing the signs of burnout is more critical than ever. A recent study done by Canada Life revealed that one in four workers in Canada now report feeling burned out “most of the time” or “always” – a noticeable rise from 21% last year.
According to the World Health Organization (WHO), burnout is defined as feeling depleted, exhausted, mentally distant or cynical about one’s job, with reduced competence and effectiveness at work.
If left untreated, burnout can lead to serious health issues including: coronary heart disease, high cholesterol, type 2 diabetes, insomnia and depressive symptoms.
Common signs of burnout you shouldn’t ignore
Burnout doesn’t happen overnight. It builds slowly. The longer it goes unaddressed, the damaging it becomes. Here are some common signs of burnout:
- Chronic fatigue
- Reduced productivity
- Feeling unmotivated
- Irritability
You might feel anxious every Sunday night or dread Monday mornings. If you notice a persistent lack of focus of energy, or if even minor tasks feel overwhelming, it could be more than just a rough week.
Physical symptoms that often get overlooked
While burnout is often seen as emotional or psychological, it can show up in your body too. Burn out related fatigue is persistent and doesn’t go away with rest. Other overlooked physical symptoms include:
- Frequent headaches or migraines
- Digestive problems
- Muscle tension and body aches
- Changes in appetite
- Trouble sleeping
- Increased heart rate or shortness of breath
If you’re getting sick more often or feel physically rundown without a clear reason, your body may be reacting to prolonged stress and exhaustion. Recognizing these symptoms early is critical before it becomes a health crisis
How burnout affects your mental health and relationships
You might think burnout stays at the office – but real life isn’t like the show Severance, where one can neatly separate their professional and personal selves. Burnout follows you home.
Burnout can cause anxiety, depression and a sense of hopelessness or numbness. Your social personality may fade, making you feel disconnected from friends, emotionally unavailable to your partner, or easily irritate by loved ones.
Over time, this emotional drain can put strain on your relationships, erode your confidence and make it harder to feel joy – even outside work. Recognizing this spillover effect is essential to addressing burnout holistically.
Workplace red flags that contribute to burnout
Burnout at work is often the result of environmental stressors. Here are common work place red flags that fuel burnout:
- Unrealistic workloads or constant urgent tasks
- Lack of control or autonomy in your role
- Poor communication and unclear expectations
- A culture that glorified overwork or “hustle”
- Minimal recognition or appreciation
If your work goes unrecognized, or your job lacks purpose, it’s easy to feel undervalued or invisible. If you feel like you’re constantly ‘on’ with no time to recharge, it’s a clear sign that something needs to change – either in your work environment or how you react to it.
The infographic below from this LinkedIn post does a great job in summarizing some of the redflags of a high burnout workplace:
If you recognize these signs in your own job, it might be time to set firmer boundaries and consider alternative workplaces that support a healthy work-life balance before your health is at risk.
What to do if you’re experiencing burnout
Having gone through work burnout myself, I know firsthand how hard it can be to admit you’re struggling – especially when you’re used to being the one who keeps it all together.
When more responsibilities came my way, I took them on without hesitation – thinking that saying “yes” and going the extra mile would impress senior leadership.
Pulling late nights and getting a simple “thank you” made it feel worthwhile. Until it wasn’t. My body gave out, and I realized no amount of praise could make up for the cost to my health.
If you’re feeling this way too – exhausted, disconnected and running on empty – it’s time to listen to your body and mind. Burnout isn’t something you can hustle you way out of.
Recovery starts with acknowledging that something isn’t right and giving yourself permission to slow down.
Here are a few things that helped me, and might help you too:
- Set boundaries with your time and energy. Stop checking emails after hours. Say “no” more often.
- Talk to someone — a therapist, coach, trusted colleague, or even HR. You don’t have to navigate this alone.
- Prioritize rest and recovery. Take a real break, even if it’s just 10 minutes. Get outside. Breathe.
- Revisit your values. Ask yourself: Is this job still aligned with what matters most to me?
- Don’t feel guilty for stepping back. You’re human. You’re allowed to rest.
Most importantly, burnout doesn’t mean you’re weak – it means you’ve been strong for too long without support.
Preventing burnout before it starts
While some work stress is inevitable, chronic burnout is preventable with the right awareness, habits and boundaries. To stay well and protect your mental health, you need to make space for rest, reflection and balance. It’s important to make this a regular part of your routine.
Here's how you can proactively prevent burnout at work:
- Check in with yourself weekly: ask your self how you’re feeling emotionally and physically, what’s draining your energy? Self awareness is the first step
- Set clear work boundaries: Define your work hours and protect them. Turn off your emails after hours and avoid glorifying business
- Prioritize recovery: walk, run, journal or go on a vacation! Proactively do these activities and give yourself a break
- Build in joy and connection: do things outside of work that make you happy – whether it’s playing a sport, volunteering or connecting with family and friends – build that connection!
- Advocate for support at work: ask your manager for clarity and learn to push back on unsustainable workloads. Be realistic and remember no amount of work is worth your health
Taking care of yourself doesn't mean you're doing less. It means showing up sustainably, consistently and with purpose.
