Signs You Might Be Emotionally Burned Out (..and what to do about it)

Recently I had a chat with a lovely human who was telling me about some signs she was experiencing and the confusion she felt within. She shared how she was once someone who was always on the go - high-functioning and quick to recover from small dips in mood. As she described the differences she was noticing in herself, I couldn't help but think: these were tell-tale signs of burnout, something most of us have experienced at some point in our lives.

You know how it goes: you're tired, overwhelmed, you feel the dread, you want to sleep more and yet you drag yourself out of bed and keep going. Sure you break down sometimes, but you get up and push yourself because you feel like you don't have a choice.

If all this sounds a bit too familiar, you might be on the path to burnout...or perhaps already there.

What Is Emotional Burnout?

Emotional burnout isn’t just about having a packed schedule or being physically tired. It’s a deeper kind of exhaustion that builds when your emotional resources have been stretched thin for too long—especially when you’re carrying stress, caregiving for others, or managing unspoken emotional labor without enough time, space, or support to replenish yourself.

It often creeps in slowly and quietly and can feel confusing, especially if you’re used to being “high-functioning” or emotionally aware. But trust me; burnout happens to all of us (putting my hand up on this side of the screen), so there’s no shame in realizing that you’re experiencing it. If you're still unsure, below are some signs that might help guide your awareness.

Signs You Might Be Emotionally Burned Out

• You feel emotionally numb or disconnected. You might care deeply about things but find yourself feeling strangely indifferent or detached lately.

• Small tasks feel emotionally heavy. Even simple things like replying to a text, folding laundry or showing up can feel like too much.

• You’re more irritable, sensitive, or easily overwhelmed. The threshold for stress feels lower. You might find yourself reacting more strongly than usual or feeling overstimulated by things that wouldn’t normally bother you.

• You’re avoiding things that usually help. Even the things that usually bring you comfort like friends, journaling, walks, might feel out of reach.

• You feel like you have nothing left to give. There’s a sense of emotional depletion, like your inner well is dry and you don't feel like offering your presence to loved ones.

• You don’t know what you’re feeling..just that it’s a lot. Emotional burnout can make it hard to name or understand your feelings. Everything can feel messy or tangled.

• You’re overthinking things but struggling to act. Your mind might be racing, but your energy is low. You’re stuck between pressure and paralysis.

• You feel a sense of dread when looking at the day ahead. Instead of feeling energized or ready to take things on, the thought of all the tasks waiting for you feels heavy, overwhelming, or anxiety-inducing, even if they’re things you once enjoyed or handled with ease.

• You’re sleeping more than usual..or want to. You may feel constantly tired, even after a full night’s sleep. Craving more sleep might be your body’s way of trying to cope with emotional depletion.

  
  

If you recognize any of these within yourself, remember: you’re not weak, and you haven’t done anything wrong. You’re human, and you've likely been doing the best you can with the support and resources you have. BUT! It doesn't have to stay this way. Let’s take a look at some ways you can slowly and gently begin to replenish.

What Might Help: A Step-by-Step Way to Begin Replenishing

Step 1: Name what’s happening. Burnout thrives in silence. Simply acknowledging, “I think I’m emotionally burned out” is a powerful first step. Not too hard, right?

Step 2: Begin tracking your emotional energy. Take note of moments when you feel especially drained—or slightly restored. A simple journal entry or check-in at the end of the day can help you start identifying patterns.

Step 3: Practice micro-rest. Instead of waiting for a vacation, look for small windows to rest emotionally:

• 5 minutes of quiet with your phone away

• Listening to music that soothes you

• Sitting near a window or stepping outside

• Giving yourself permission not to be productive

• Engaging in a low-stimulation activity like a slow walk, making tea, or mindful breathing

Step 4: Say a soft “no.” If possible, choose one thing to say no to this week, even something small. Boundaries protect your energy and help you start refilling your emotional reserves.

Step 5: Reach toward emotional safety. Talk to a friend, therapist, or journal. Let yourself be witnessed. You don’t have to explain everything; just start where you are.

Step 6: Revisit what makes you feel like you. What used to bring you a sense of calm, lightness, or connection? Reconnecting with even one of these things: art, laughter, movement, movies - can be a slow but meaningful shift.

Lastly...

Burnout is a sign that something inside you needs your attention - not fixing. You don’t have to be fully healed to rest, to ask for help, or to begin again.

Remember that your feelings and body are full of wisdom if you take a moment to pause and listen. So let's do just that. Let's pause, take a moment to acknowledge and tend to the parts of us that are asking us to slow down - not merely to keep going through life, but simply because you matter and are worthy of rest and care.

Let me know if you found this helpful! And if you're interested in finding support or working together, click the 'Book a Consult' above.