Signs of Burnout
Signs of Burnout (And How to Catch Them Early)
By the UWM editors
Burnout conjures up images of smoke and flames, but in reality, it rarely arrives dramatically. More typically, it tiptoes in. A little more fatigue than usual. A harder time focusing. A stomach that doesn’t quite feel right. By the time you realize what’s happening, you may already feel stretched thin and disconnected from yourself.
The truth is, burnout is your body’s way of telling you to slow down. And the earlier you catch it, the easier it is to respond with care instead of collapse.
What Science Tells Us About Burnout
Burnout is more than being tired after a long week. It’s the ongoing depletion of your energy, attention, and emotional reserves. You can’t simply push through it, because burnout reflects a deeper imbalance between what you’re giving and what you’re replenishing.
Researchers have long noted that burnout isn’t a single symptom but a constellation of physical, cognitive, and emotional changes. The framework developed by Christina Maslach and colleagues describes three dimensions: emotional exhaustion, cynicism or depersonalization, and reduced sense of accomplishment. But you don’t need a study to recognize when you no longer feel like yourself.
The Early Signs
Here’s what to look out for in order to catch burnout early:
Difficulty concentrating or remembering details
Digestive changes such as indigestion, loss of appetite, or stronger cravings
Sleep that doesn’t feel restorative, even after a full night
Mood swings, irritability, or a sense of detachment
Persistent body tension in your neck, shoulders, or jaw
When you begin to notice these signals, it’s worth pausing before your system pushes harder for your attention.
A Two-Minute Reset
You don’t need a full day off to start shifting out of burnout mode. Even a brief check-in can help.
Sit comfortably, close your eyes, and take three slow breaths. Notice how your body feels from head to toe. Is there tightness, heaviness, or emptiness anywhere? Place a hand on your chest or stomach and simply ask yourself: What do I need right now?
The answer doesn’t have to be profound. It might be water, a stretch, or five minutes outside. What matters most is that you listened.
Supporting Your System
Burnout often makes itself known in the gut, since stress directly affects digestion. Supporting your digestion can give your body one less stressor to carry. Some gentle herbal supports include:
Bitters: To spark appetite and ease heaviness after meals
Ginger: To warm and settle the stomach
Chamomile: To calm both digestion and the nervous system
Fennel: To ease occasional bloating or discomfort
These aren’t cures on their own, but they can help your body reset when paired with rest, nourishment, and mindful attention.
The Takeaway
Burnout is not a personal failing—it’s a signal. Your body is asking you to notice, to care, and to restore balance. By catching the early signs and responding with small, steady acts of care, you give yourself the chance to recover before the crash.
The more often you listen, the more fluent you’ll become in your body’s quiet language.