5 Signs You're Experiencing Burnout, Not Just a Busy Season

"I just need to get through this week."

"Once this project is done, I'll rest."

"It's just a busy season. Everyone's tired."

Sound familiar? If you've been saying some version of this for months (or years), I need you to pause and ask yourself: What if it's not just busy? What if it's burnout?

Burnout isn't the same as being tired. It's not something a vacation fixes. And it doesn't mean you're weak or bad at your job. But it does mean something needs to change—because you can't keep running on empty forever.

Here are 5 signs that what you're experiencing might actually be burnout.

1. Rest doesn't help anymore

This is the big one. Normal tiredness? Sleep helps. A weekend off helps. A vacation helps.

Burnout? You could sleep for 12 hours and wake up exhausted. You take a week off and feel just as drained when you come back. Rest doesn't restore you because the problem isn't just physical—it's emotional, mental, and systemic.

If you've been "resting" and still feel depleted, that's not laziness. That's burnout.

2. You're cynical about work you used to care about

Remember when you were excited about your job? When you believed in the mission, cared about your projects, or felt proud of your work?

Burnout steals that. It replaces passion with cynicism. You start to feel like nothing matters, nothing will change, and why even bother. You might catch yourself being sarcastic, checked out, or annoyed by things that never used to bother you.

This isn't you becoming a "negative person." It's a symptom of being depleted for too long.

3. Small things feel overwhelming

When you're functioning normally, a last-minute meeting or a full inbox is annoying but manageable.

When you're burnt out, small tasks feel impossible. Answering an email feels like climbing a mountain. Making a decision feels paralyzing. You might find yourself avoiding things you'd normally handle easily—not because you're lazy, but because your capacity is completely tapped out.

If your to-do list makes you want to cry, that's a sign.

4. You're physically feeling it

Burnout doesn't just live in your head. It shows up in your body:

• Headaches or migraines

• Constant muscle tension

• Getting sick more often

• Stomach issues

• Chest tightness or racing heart

• Insomnia or sleeping too much

• Changes in appetite

Your body keeps the score. If you're experiencing new or worsening physical symptoms alongside emotional exhaustion, burnout might be the root cause.

5. You feel detached from your life

This one's subtle but significant. You might feel like you're going through the motions—showing up, doing the things, but not really present. Like you're watching your life from outside your body.

You might feel disconnected from people you love, numb to things that used to bring you joy, or just... flat. Not sad exactly, just empty.

This emotional numbness is your brain's way of protecting you from overwhelm. But it's also a sign that something is really wrong.

Burnout vs. Busy: The Key Difference

Here's a simple way to think about it:

Busy = "I have a lot going on, but I can see the light at the end of the tunnel."

Burnout = "I can't remember the last time I felt okay, and I don't see it getting better."

Busy is temporary and manageable. Burnout is chronic and depleting.

Busy responds to rest. Burnout requires deeper changes.

Why high achievers burn out

If you're a high achiever—especially a BIPOC professional navigating extra pressures—burnout risk is even higher.

You might be:

• Taking on more to prove yourself

• Saying yes when you should say no

• Working twice as hard for half the recognition

• Carrying the weight of being a "representative" for your race

• Code-switching constantly

• Managing microaggressions on top of deadlines

Burnout isn't a personal failure. It's often the result of unsustainable systems, unrealistic expectations, and environments that take more than they give.

What actually helps

If you're reading this and thinking "oh no, this is me"—here's where to start:

Name it. Stop calling it "busy" if it's burnout. Naming it accurately is the first step to addressing it.

Stop glorifying exhaustion. Being busy isn't a badge of honor. Being "so swamped" isn't a flex. Start questioning the culture that made you think running on empty was normal.

Look at your boundaries. Where are you overgiving? What are you saying yes to that you should say no to? What would change if you actually protected your time and energy?

Get support. Talk to someone—a therapist, a coach, a trusted friend. Burnout thrives in isolation. You don't have to figure this out alone.

Consider what needs to change. Sometimes burnout requires more than self-care. Sometimes it requires a difficult conversation with your boss, a change in workload, or even a bigger life pivot. Therapy can help you figure out what's actually needed.

You can't self-care your way out of burnout

Let me say that again: You cannot self-care your way out of burnout.

Bubble baths and meditation apps are nice. But they don't fix toxic work environments, unrealistic expectations, or systemic issues. Burnout requires real change—not just better coping.

If you've been trying to "manage" your burnout with wellness hacks and it's not working, it's not because you're doing it wrong. It's because burnout needs more than band-aids.

You deserve more than survival mode

If you're a professional—especially a BIPOC professional—who's been running on empty and calling it "normal," I want you to know: this isn't sustainable. And you deserve more than just surviving.

I specialize in working with high-achieving professionals who are burnt out, exhausted, and ready to stop white-knuckling through life. You don't have to keep pushing through. There's another way.

Ready to talk?

I offer virtual therapy in Illinois, North Carolina, Texas, and Ohio. If this post hit close to home, let's connect.