For more than two decades, people have walked into my therapy office and told me they were burned out. Most of them weren’t actually burned out.
Corporate wellness programs and social media carousels that gloss over the topic are leading to incorrect self-diagnoses. People are using “I’m burned out” the way they used to say “I’m tired.”
Once you’ve concluded you have burnout, you’ll look for evidence to confirm it. Every time you feel bored in a meeting or overwhelmed by a full schedule, you’ll chalk it up to more evidence that you’re burned out.
I understand the temptation. Calling it burnout makes the feeling feel legitimate. But if you mislabel overwhelm as burnout, you’ll reach for solutions that don’t fit the problem.
Burnout, as the World Health Organization defines it, is chronic workplace stress that has gone unmanaged for so long it produces three things: exhaustion, cynicism, and reduced effectiveness at work. Overwhelm is a temporary issue that can be addressed by tackling the problem at hand. If you insist you’re burned out, you might think the only solution is quitting your job — and miss out on taking the action that would actually give you relief.
Here are five signs you’re overwhelmed, not burned out.
1. You still care.
If you’re frustrated about the obstacles that stand in your way and prevent you from turning in your best work, you’re overwhelmed. If you’ve genuinely stopped caring about the outcome, that’s closer to burnout.
If you aren’t sure which end of the spectrum you’re on, imagine yourself turning in some incredible work this week. Would that still mean something to you? If so, you’re temporarily overwhelmed, not permanently burned out.
2. A great weekend gives you relief.
If you come back to work on a Monday feeling even the slightest bit restored, you’re just overwhelmed. Two days off isn’t meant to fix everything, but a break from the grind should move the needle.
If, however, an amazing weeklong vacation leaves you feeling as frazzled as when you left, you might be burned out.
One caveat: Look at how you’re spending your days off. If you’re sprinting from one activity to the next and don’t take time to rest, you won’t be able to judge how your time off affects you.
3. You want to do the work, but there’s too much to do.
When you’re overwhelmed, you’re more likely to think, I have too much to do and not enough time to do it. Cutting down on your to-do list, asking for help, or checking things off the list should help you feel better.
When you’re burned out, however, you’re more likely to think, I can’t make myself get my tasks done and I don’t care. Burnout involves a lack of meaning that zaps your effort. It also prevents you from experiencing a sense of accomplishment when you get something done.
4. You can see the finish line.
When you’re overwhelmed, you can still see the light at the end of the tunnel. You know once your deadline passes or Friday afternoon arrives, you’ll feel better.
When you’re burned out, you won’t be able to see the other side. You won’t imagine anything that brings relief. Instead, you’ll think about how finishing one thing means starting the next, and the ability to keep going feels unsustainable.
5. The physical toll is evident.
When you’re overwhelmed, your shoulders might get tight, your stomach might churn, and you might struggle to sleep because you’re thinking about all the things you need to do.
If your body is yelling at you, that’s actually a good sign. It means your system is still responding to the stress. It wants you to take action. And a little yoga, some gentle stretching, and regular exercise can help you feel better.
If you’re burned out, you’re more likely to feel flat or numb, both physically and emotionally. My therapy clients who are genuinely burned out will say things like, “I don’t feel stressed anymore. I feel nothing.”
What to do when you’ve named it correctly
If you’re overwhelmed, you don’t need a new job or a six-month sabbatical. You need a strategy to tackle the problem. Name exactly what you’re feeling instead of calling it all “stress.” Use the 10-minute rule to tackle a task you’ve been avoiding — commit to 10 minutes to build some momentum that will help you keep going. Or gamify the grind, so you can get more tasks done faster. These are three examples of strategies I address in my new book that can give you fast relief when you’re feeling overwhelmed.
If you’re burned out, you’ll need a more serious intervention — like extended time off, therapy, or a major shift in your role. If you aren’t sure if you’re burned out, talk to a mental health professional if you can.
Burnout responds to the right care, but you have to name it correctly first.
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