How to Tell If You’re Burnt Out (And What You Can Do About It)

So here you are: you’re knackered, overwhelmed, and even though you’re technically getting stuff done, you kinda feel like a zombie on autopilot. Or maybe you’re procrastinating everything, but can’t seem to relax properly either? Ding ding ding: you might be burnt out.

Burnout isn’t just “being tired.” It’s what happens when stress builds up over time and your brain, body, and emotions just say: “nope.” And it’s way more common than people realise, especially for young people trying to juggle school, friendships, family drama, and just… life.

So here’s how to spot if you’re burnt out, and some genuinely useful things that might help.

(and btw: this post isn’t meant to act as a medical or thorough diagnosis. If you’re experiencing this rn, it’s probably time to get an appointment with your doctor!)

Signs You Might Be Burnt Out

Burnout shows up differently for everyone, but here are some common signs:

• You feel exhausted all the time, no matter how much you sleep.
• You’re more irritable than usual, snapping at people or crying over small things.
• You feel disconnected from things you usually care about.
• You’re struggling to concentrate or everything just feels a bit foggy.
• You feel like nothing you do is ever good enough.

Sound familiar? You’re not alone. And it doesn’t mean you’re weak or broken. It means your brain’s been carrying a lot, and it’s waving a little white flag.

The “3 R’s” of Burnout Recovery

These are straight from the experts (Shoutout HelpGuide)

• Recognise what’s going on: You can’t fix what you don’t notice. Acknowledge that you might be burnt out. It’s not failing. It’s a signal that something needs to change.
• Reverse the damage: Easier said than done, right? But this is where rest, self-care, and support come in (more on that below).
• Resilience: Build coping tools that stop burnout before it spirals again.

So What Actually Helps?

Let your body rest

Burnout isn’t laziness. It’s a sign your nervous system is fried. Sleep is huge, obviously, but even just taking 10 minutes to lie down and do nothing can help reset things.

Do something that brings you joy (even if you CBA)

When you’re burnt out, joy feels pointless. Or even like it’s a million miles away. But doing something you used to enjoy – music, painting, playing games, whatever – might help re-light a spark. Don’t wait to feel better first. Sometimes pushing through, and doing the thing you used to enjoy helps bring the feeling back.

Offload what’s in your brain

Write a brain dump. Scribble in a journal. Talk to someone you trust. Your brain is juggling too many open tabs. Getting stuff out of your head makes it less heavy.

Move your body (gently)

Not necessarily gym level exercise (unless that is your thing). Just… move. Go for a walk. Stretch. Shake it out to a silly playlist. Physical movement helps your brain process stress.

Protect your energy

Set boundaries. Say no. Mute people online who make you feel like rubbish. And here’s your reminder that you don’t have to justify needing space.

One last thing:

Burnout doesn’t mean you’re broken. It means you’ve been running on empty, probably for longer than you realised. Be kind to yourself. Take one step at a time.

And if you’re not sure where to start, try this: do one nice thing for yourself today. That’s it. One tiny act of self-care. Maybe it’s having a nap, maybe it’s unfollowing someone, maybe it’s just watching a silly video that makes you smile.

Because you matter. And you’re allowed to rest.

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