Managing emotional exhaustion or burnout

Let’s face it; life can be overwhelming. We all go through times when we’re stressed and worn out, but when these feelings keep piling up, this can lead to burnout.  

Burnout is more than just feeling tired. It’s a state of physical, emotional and mental exhaustion, which is caused by long-term stress. We tend to associate burnout with work pressure, but it can also be down to heavy care duties or living with a chronic illness.

1 in 3 adults say that they experience extreme levels of stress and pressure often or always, so it’s safe to assume that burnout isn’t uncommon, but this doesn’t mean it shouldn’t be taken seriously. Living with burnout not only affects your wellbeing in the short-term, it can also mean that you’re more likely to develop a mental health issue or a physical illness like heart disease.  

Left unchecked, burnout will only get worse. The first step is recognising it, and then taking steps to relieve it. Here are the signs to look out for and some tips on managing it when it strikes…

Symptoms of burnout

Physical symptoms:

• Feeling tired or exhausted

• Trouble sleeping

• High blood pressure

• Getting ill often due to poor immune system

• Loss of appetite or feeling sick  

Emotional symptoms:

• Feeling stressed and overwhelmed

• Feeling unmotivated and uninterested

• Struggling with your self-esteem

• Feeling trapped and/or defeated

• Feeling more cynical and negative

• No longer enjoying the things you used to

• Feelings of dread and anxiety  

Behavioural symptoms:

• Struggling to concentrate

• Procrastinating on tasks

• Withdrawing from friends, family and colleagues

• Having angry outbursts and taking your frustration out on others

• Relying on drugs and alcohol to cope  

Amina’s story

Amina* had been grappling with a heavy workload for almost a year, working hours of overtime every day. She didn’t want her colleagues to think she couldn’t handle the job, so instead of raising the issue, she powered through, but over time, it really started to wear her down.

“I felt stressed and overwhelmed all the time, but something I didn’t expect was how much burnout can affect your self-esteem. I started to feel like I just wasn’t good enough, in social situations and at work.”

Burnout took a toll on her relationships, too. Amina had always enjoyed spending time with friends and family, but she felt so drained from constantly working that social events began to feel like another task on her to-do list, rather than something she genuinely enjoyed.

“When someone would add something to my calendar, like a friend wanting to meet up, I would feel like I couldn’t cope, because I was already working around the clock and had no time for myself, let alone anyone else.”

Eventually, she realised that something had to give and she couldn’t go on like this. Amina spoke to her manager about how she was feeling. She was encouraged to take a chunk of time off and offered help with her workload.

“The time off helped, but I need to set better work-life boundaries. It’s easier said than done; you have to be really disciplined in making sure you sign off at the right time. It’s something I’m still working on!”

Hayley, an ieso therapist shares…

“It’s important to acknowledge the guilt that people often feel when taking time out for themselves and why paying attention to our own needs is actually more helpful for productivity in the long-run, a term therapists often use, ‘oxygen mask’ which is an analogy for self-care.”

Why Self-Care and Taking Time Out Are Vital – Especially When You're Busy

When life gets overwhelming and your to-do list feels endless, it might seem counterintuitive to stop and take time for yourself. Many people feel guilty when they do something enjoyable or restful while there's still so much that “needs” to be done. But in reality, regular self-care and intentional rest aren't indulgent or selfish — they're essential for your long-term well-being and productivity.

Think of yourself like a battery. If you're constantly running, giving, and pushing through without a chance to recharge, eventually that battery will run flat. That’s what burnout is — when mental, emotional, and physical exhaustion leave you unable to keep going, even if you want to. And once you're burnt out, it takes much longer to recover and get back on track.

On the other hand, taking short, regular breaks and doing things that nourish you — whether that's a walk, some quiet time, or something fun and creative — allows your brain and body to recharge. This helps you return to your responsibilities with more energy, clearer thinking, and better focus. In the long run, this actually makes you more productive and effective, not less.

A useful analogy is the oxygen mask on an aeroplane. In an emergency, you're told to put your own oxygen mask on first before helping others. Why? Because if you're gasping for air and pass out on the floor, you can't effectively help anyone else. The same applies to life — if you don't look after yourself, it's much harder to care for others or manage your responsibilities in a healthy and sustainable way.

So, if you're feeling guilty about taking a break or doing something that brings you joy, try to remember: Rest is not a reward you “earn” once everything’s done — it’s a necessary part of doing life well. Prioritising your own well-being is a strength, not a weakness.

How to manage burnout

• Recognise the signs: Burnout can creep up on you, so it can help to be aware of the signs (we’ve listed them above). If you notice that you’re feeling constantly tired, stressed and overwhelmed, it’s time to take a step back and look at what you can take off your plate.

• Make time for self-care: Block out regular time where you can just focus on yourself. You could dedicate the time to relaxing, like meditation, or doing something that you enjoy, like a hobby, watching TV or seeing friends. As long as you genuinely have a good time, you’ll feel the benefits.

• Stick to a healthy routine: When it comes to routine, the small things are really the big things. Get plenty of sleep, eat healthy meals three times a day, stay hydrated, move your body and get up at a regular time every day.  

• Set healthy boundaries: Saying no can be really hard, and sometimes it doesn’t feel possible, especially if you’re a carer or a parent. However, it’s important to remember that you have needs too, and if they’re not met, this can take a serious toll on your health.  

When it comes to work, it can help to prioritise your tasks, take regular breaks, log off on time and take your annual leave. If you can’t complete your tasks within your set hours, it’s a sign that there’s too much on your plate, and you should speak with your manager about getting support. We’ve written more about boundaries here.

• Get professional help: If you’re struggling with your mental health as a result of burnout, cognitive behavioral therapy (CBT) can help you to get back on track. At ieso, our expert therapists can help you to recognise and manage negative thought patterns and behaviors, and give you the tools to support yourself. Our sessions are online and flexible, so you can choose appointment times that work for you. Here’s how to get started.