Feeling Burnt Out? Here’s How to Recognize It and Reclaim Your Energy

What Is Burnout?

Burnout is more than just feeling tired or overwhelmed. It’s a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress—especially from work, caregiving, or ongoing responsibilities. We often see how burnout can quietly take a toll on people’s mental health, relationships, and quality of life. Burnout is what can happen when chronic workplace stress is not managed, something white and blue-collar professionals in Chicago have felt at some point in their career. While it’s most often discussed in relation to jobs, burnout can affect anyone facing sustained demands—students, parents, caregivers, or even volunteers.

Burnout typically shows up in three main ways:

1. Exhaustion – Feeling drained, emotionally and physically.
2. Cynicism or Detachment – Feeling negative, distant, or less connected to work or others.
3. Reduced Performance – Struggling to focus, meet expectations, or feel a sense of accomplishment.

Common Signs of Burnout

Burnout looks different for everyone, but common symptoms include:

• Feeling overwhelmed and emotionally drained
• Trouble sleeping or sleeping too much
• Irritability, mood swings, or lack of motivation
• Headaches, stomach issues, or frequent illness
• Withdrawing from responsibilities or relationships
• Feeling unproductive or stuck in a cycle of procrastination

Moving past workplace burnout

If you’re experiencing burnout in the Windy City, you’re not alone—and it is possible to recover. Here are a few strategies to begin the process:

1. Set Boundaries

One of the best ways to prevent and heal from burnout is to protect your time and energy. This may mean saying “no” more often or putting yourself first in situations. Remember: Setting boundaries isn’t selfish, it’s essential.

2. Take Breaks (Real Ones)

Regular rest isn’t optional. Make space for short breaks throughout the day and schedule time off when possible. Even a quick walk or time away from screens can recharge your brain.

3. Reconnect With Purpose

Burnout can make everything feel meaningless. Try to reconnect with why you do what you do or spend time doing something you love outside of work. Purpose helps buffer against stress.

4. Prioritize Sleep and Nutrition

Burnout often disrupts routines. Try to get consistent, high-quality sleep, stay hydrated, and eat foods that nourish your body. Small habits add up.

5. Ask for Help

You don’t have to figure it out alone. Talk to a supervisor, a friend, or a mental health professional. Therapy, support groups, and behavioral health services can provide a safe space to process and heal.

Know that You Deserve to Feel Better

Burnout can sneak up on even the most resilient people. If you’ve been feeling stuck in a cycle of stress, numbness, or exhaustion, it might be time to slow down and ask for support.

At Rosecrance Therapies, our therapists in River North, Beverly, and Norwood Park can provide compassionate, evidence-based care for individuals navigating stress, anxiety, and burnout, because healing happens when people feel seen, supported, and empowered to take the next step forward.