No, it is definitely not a phase. Burnout is real, and recognising the signs of burnout isn’t something that can be taken lightly.
Do you find yourself doing this often — staring at the screen, feeling disconnected and exhausted, wondering when work became this dull and overwhelming?
You aren’t alone, but it isn’t also something that you can take casually or not talk about.
Burnout is serious, and recognising the signs of burnout and addressing it is very important, not just for your professional well-being but also for your peace and clarity of mind.
But does feeling stressed at work or not being able to control anything mean it’s time for a career change? Or all that’s needed is a reset in your career?
Recognising what’s bothering you and making you feel burnt out is an essential step for taking back control of your energy and career without resorting to drastic changes. Minimalism guides us to pause and reflect in a way that will make us more intentional and mindful at work to make better decisions and actions.
Here are five practical but simple ways to spot signs of burnout and reset your professional life in a way that keeps you motivated and balanced.
1. Listen to your body (and mind)
Signs of burnout to watch for:
- That nagging feeling of constant fatigue
- Frequent headaches or body aches
- Not being able to sleep
- Feeling emotionally detached from everyone and everything
How can you track if things are getting out of hand?
- Try tracking your energy levels to understand when things are getting bad.
- Ask yourself the tough question: Do I feel like not working, even after rest?
Reset Tip:
Simplify your day with minimalism. Declutter your workspace and prioritise tasks to reduce mental clutter and minimise stress.
It isn’t really impossible to clear your mind and feel the energy again because when you cancel everything unnecessary and chaotic, you make space for only those things that help you grow.
2. Understand the difference between performance and effort
Signs of burnout to watch for:
- Finding yourself spending long hours with tasks but the inability to make any meaningful progress
- Feeling ineffective or unproductive despite hard work
- Inability to concentrate or finding it hard to prioritise
How can you track if things are getting out of hand?
- Reflect on recent accomplishments and do a quick check on how you feel about them.
- Identify if your efforts are getting less with time or if certain tasks no longer appeal to you.
Reset Tip:
Adopt a minimalist approach to your to-do list, focus on tasks with the most impact, and drop unnecessary activities. It might seem hard at first, but let go of everything that drains you or affects your productivity at work. So, be selective with your clients and projects, and learn to say no to work or people who make you feel burned out.
3. Read your mind and notice those changes
Signs of burnout to watch for:
- Irritability or mood swings that happen frequently or suddenly out of the blue
- Lack of interest in tasks that you once enjoyed
How can you track if things are getting out of hand?
- Pay attention to your emotional patterns and try tracking your reactions to the changes.
- Identify triggers that make you feel out of control or stressed.
Reset Tip:
There is no shame in taking breaks when you feel like you can no longer control anything and make these breaks non-negotiable. Even 10 minutes of walking, mindfulness thinking, or reading a book can make a difference. Wanting time for your well-being and taking a break to feel refreshed isn’t selfish at all, so take these small resets to help you understand how to recover from burnout.
4. Don’t take work relationships for granted
Signs of burnout to watch for:
- Feeling withdrawn or disconnected from colleagues
- Intentionally wanting to keep emotional distance during interactions
- Avoiding social gatherings or informal discussions
How can you track if things are getting out of hand?
- Reflect on how your recent interactions with your colleagues have been.
- Look for any feelings of resentment or avoidance.
Reset Tip:
Focus on nurturing meaningful work relationships because, like physical clutter, even people-clutter can drain you. Minimalism isn’t just about decluttering things but also prioritising valuable connections. Say no to people or relationships that do not align with your values or aren’t letting you grow.
5. Remind yourself what your passion and purpose was
Signs of burnout to watch for:
- Loss of enthusiasm for meaningful tasks
- Feeling disconnected from career goals
- Feeling clueless about the next accomplishment or goal
How can you track if things are getting out of hand?
- Reconnect with your professional goals.
- Ask yourself difficult questions like: What still excites me about my work?
Reset Tip:
List three things you love about your job and three things that drain you and work on yourself to increase the former and reduce the latter. No matter how challenging it may seem, don’t give up on yourself.
Knowing how to know the difference and identify the signs of burnout is crucial, but what is more important is taking active steps to take control and reset your career without having to do anything drastic. All you need to do is believe in yourself and trust your journey of recovering from it.
Burnout is real, but it doesn’t always require you to switch jobs or make hard decisions. What you must always focus on instead is resetting your mind, gaining back control, and giving your career a fresh direction or a necessary dose of motivation to get back on track again. It helps a lot to make you feel that passion again.
By listening to your body, simplifying your workload, and fostering meaningful connections at work, you can not only regain control but also thrive.
Also, read about:
Bonus Tip: How to recover from burnout
- Set Boundaries: Protect your time and energy by learning to say no. Read our blog here to learn more about how to say no politely.
- Adopt Minimalism: Simplify commitments and focus on essentials. Check out Little E-book on Professional Minimalism to learn more about such strategies and tips.
- Practice Gratitude: Be thankful for what you have instead of nagging about what you don’t.
- Seek Support: Talk to trusted friends, mentors, or a therapist if you still find it hard to get back control.
This blog was written by Ayesha Mollah, a professional blogger who has embraced minimalism since 2023. Being on the minimalism journey is helping her find her "focus" amidst the chaos.