Understanding Burnout: Signs, Symptoms, and When to Seek Support

Burnout isn't just regular work stress. Do you recognize the signs?

In today’s fast-paced world, the term ‘burnout’ has become common. But what is it? And when can you be certain you have it? If you find yourself asking these questions, you are not alone. Many people struggle to define burnout or how to know where the line between burnout and every day stress is. As a psychology-based holistic coach, I've worked with countless professionals across the APAC region who initially dismissed their exhaustion as just "part of the job," only to later realize they were experiencing occupational burnout that required intentional intervention.

What is Burnout?

Burnout is more than just feeling tired or having a bad day at work. In 2019, The World Health Organization recognized burnout in the International Classification of Diseases as characterized by three key things:

1. Feelings of energy depletion or exhaustion

2. Increased mental distance from one's job, or feelings of negativism or cynicism related to one's job

3. Reduced professional efficacy

Although WHO acknowledges burnout, it’s classified in the ICD-11 as "occupational phenomenon," not a medical condition. This is a paradox: burnout isn't officially a medical diagnosis, yet healthcare providers around the world are diagnosing it every day. This paradox can be invalidating for the 48% of workers who experience burnout worldwide. 

So, to speak plainly, burnout is unlike ordinary stress or fatigue that resolves with rest. It represents a chronic state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress that is difficult to resolve. 

This occupational phenomenon is serious business.

Recognizing the Signs of Job Burnout

The insidious nature of burnout means it often develops gradually, making it difficult to recognize until you're deep in its grip. Being aware of these warning signs can help you identify work burnout before it severely impacts your wellbeing. The American Osteopathic Association goes into great detail about the symptoms of burnout. Here are some of the signs you may see as burnout progresses:

Physical Signs

• Persistent fatigue that doesn't improve with rest

• Frequent headaches or muscle pain

• Changes in appetite or sleep habits

• Lowered immunity and frequent illness

Emotional Signs

• Sense of failure and self-doubt

• Feeling helpless, trapped, and defeated

• Detachment, feeling alone in the world

• Loss of motivation

• Increasingly cynical and negative outlook

• Decreased satisfaction and sense of accomplishment

Behavioral Signs

• Withdrawing from responsibilities

• Isolating yourself from others

• Procrastinating, taking longer to get things done

• Using food, drugs, or alcohol to cope

• Taking out your frustrations on others

• Skipping work or coming in late and leaving early

The Impact of Untreated Burnout

When left unaddressed, burnout can lead to significant consequences that extend far beyond the workplace. As Swingler (2025) emphasizes, "Burnout isn't just a blip on the career radar. It is a full-body crisis."

Physical health problems:

Chronic stress associated with burnout can contribute to heart disease, digestive issues, high blood pressure, and a weakened immune system. Research shows that prolonged burnout can even trigger autoimmune flare-ups and cardiac issues.

Mental health concerns: 

Burnout increases vulnerability to anxiety, depression, and substance abuse. The chronic stress can actually rewire the brain's threat-response system, leaving people "hyper-vigilant or emotionally numb long after the initial Burnout has 'passed'" 

Professional consequences:

 Decreased productivity, increased errors, conflict with colleagues, and career dissatisfaction often result.

Relationship strain: 

The effects of burnout frequently spill over into personal relationships, creating additional sources of stress.

Long-term nervous system impact: 

What's particularly concerning is how burnout can create lasting damage to our nervous systems and immune health. Some people continue to experience symptoms years after leaving toxic work environments.

Burnout left unaddressed can lead to consequences outside of work.

When to Seek Support for Burnout

Recognizing when you need professional support is a sign of strength, not weakness. This becomes particularly important given the medical system's complicated relationship with burnout. Consider reaching out for specialized support if:

1. Your symptoms persist despite attempts at self-care

2. You've become cynical or critical at work

3. You drag yourself to work and have trouble getting started once there

4. You're irritable or impatient with co-workers, customers, or clients

5. You lack the energy to be consistently productive

6. You find it difficult to concentrate or experience decreased satisfaction from achievements

7. You're using food, drugs, or alcohol to feel better or to simply not feel

8. Your sleep habits or appetite have changed

9. You're troubled by unexplained headaches, stomach or bowel problems, or other physical complaints

10. You notice persistent changes in your mood, energy, or physical well-being that extend beyond work hours

11. You feel detached from things you once enjoyed
    

How Psychology-Based Coaching Can Help with Burnout Recovery

While traditional therapy has its place in treating burnout, particularly when it co-occurs with clinical depression or anxiety, psychology-based coaching offers a unique approach that combines evidence-based psychological principles with forward-focused coaching techniques.

What makes holistic coaching particularly valuable for burnout is that it looks beyond the workplace. It’s not about advising you on how to get along better with a toxic boss or how to improve your ability to manage up. It’s about a 360-degree, whole-person approach and developing actionable strategies to get you through. 

As a holistic coach with extensive psychological training, I work with clients to:

• Identify the root causes of burnout in their specific context

• Develop emotional regulation techniques to manage stress responses

• Create practical boundaries that protect well-being

• Reconnect with personal values and meaningful engagement

• Build sustainable self-care practices that prevent future burnout

• Enhance resilience through evidence-based psychological tools

• Navigate career transitions or workplace negotiations when necessary

• Address the whole-person impact of burnout, not just work-related symptoms

• Recognize and heal the nervous system impacts of prolonged stress

Concluding Thoughts: The Path Forward

Burnout doesn't have to be a permanent condition. With proper recognition, support, and intentional strategies, recovery is possible. The madrona tree—which thrives in challenging coastal environments through adaptability and strength—serves as a powerful metaphor for human resilience in the face of burnout.

It's crucial to remember that even though burnout isn't yet classified as a formal medical diagnosis, the impact on those experiencing it is very real. If you have ever experienced burnout or are experiencing it now, you will know that rote advice like “just deal with it,” or “take some time off” doesn’t cut it. 

People need holistic support to recover, actionable tools to alleviate suffering that go beyond just the workplace. This is precisely why psychology-based holistic coaching can be so effective; it addresses the whole person, not just the workplace symptoms.

If you're experiencing signs of burnout and ready to explore a psychology-based approach to recovery, I invite you to reach out for a free consultation. Together, we can develop a personalized path forward that honors your whole person—mind, body, and spirit—and helps you not just recover from burnout but thrive with renewed purpose and vitality.