Burnout doesn’t always look like exhaustion or cynicism. Sometimes, it creeps in quietly—through your stomach, your sleep, or even how you react to sound. It’s more than being “tired” or “stressed out”; burnout is your body and mind’s way of saying, “I can’t keep this pace anymore.”
Below are some surprising signs of burnout, how they show up, and what you can do to start healing.
1. New Digestive Problems
Your gut and brain are deeply connected. When chronic stress pushes your body into “fight-or-flight” mode, digestion slows or speeds up unpredictably. You might notice bloating, nausea, constipation, or diarrhea—without any clear dietary reason.
What helps: Gentle movement, hydration, and mindful eating can help calm your nervous system. Try sitting down to eat without screens and breathing deeply before meals.
2. Sleep Changes
Burnout often disrupts sleep in two ways: either you can’t fall asleep because your mind won’t stop racing, or you can’t get enough rest no matter how long you sleep.
What helps: Create a wind-down ritual—dim lights, stretch, avoid doom scrolling. If insomnia lasts more than a couple of weeks, it’s worth talking to a healthcare provider.
3. Communication Changes
You might find yourself withdrawing, snapping more easily, or struggling to articulate thoughts. Burnout affects executive function and emotional regulation, which makes conversation harder.
What helps: Let people close to you know you’re feeling stretched thin. Short, honest check-ins (“I’m really tired today”) can reduce the pressure to “perform” socially.
4. Inability to Find Pleasure in Small Things
When your body is running on empty, joy often shuts down first. Hobbies you once loved might feel like chores, and small pleasures don’t land the same.
What helps: Start with micro-moments of enjoyment—a walk, a favorite song, a few minutes of sunlight. Your brain relearns pleasure through repetition and rest.
5. Catching Every Bug That Comes Your Way
A lowered immune system is one of burnout’s classic calling cards. You might catch every cold going around, or take longer to recover.
What helps: Rest is non-negotiable. Support your immune system with sleep, nutrient-dense foods, and time off when you need it.
6. Unusual Emotionalism
Tears at unexpected moments, irritability, or feeling “on edge” can all be signs your emotional reserves are depleted.
What helps: Allow emotions to move through you rather than suppressing them. Journaling, therapy, or simply naming what you feel (“I’m overwhelmed”) can ease the load.
7. Changes in Eating Patterns
Some people lose their appetite; others find comfort in food. Both can be ways your body copes with imbalance.
What helps: Try to maintain gentle consistency—regular meals, nourishing choices, and self-compassion. Don’t turn eating into another source of guilt or control.
Navigating Burnout During the Holidays
The holiday season can be joyful—but it can also intensify stress, expectations, and sensory overload. Travel, social obligations, financial strain, and disrupted routines can make existing burnout feel heavier.
How to care for yourself during the holidays:
- Simplify where you can. You don’t have to attend every event or make everything from scratch. Choose what truly matters and let the rest go.
- Protect your rest. Even short naps, early nights, or quiet mornings can help your body recover.
- Set gentle boundaries. It’s okay to say “no,” leave early, or take breaks during gatherings.
- Honor your emotions. The holidays can stir up grief, loneliness, or fatigue. Give yourself permission to feel whatever comes up—without guilt.
- Find small moments of grounding. Step outside for fresh air, take a few deep breaths, or listen to calming music between social events.
Remember: connection, not perfection, is what makes the holidays meaningful. Slowing down may actually make space for more genuine joy.
When to See a Provider
If burnout symptoms start interfering with your ability to function—like persistent fatigue, weight changes, chronic pain, digestive issues, or emotional instability—it’s time to reach out. Start with your primary care provider or your IMC provider, who can rule out other conditions, or talk to a mental health professional about stress, anxiety, or depression linked to burnout.
If you ever feel hopeless or unable to keep up with daily life, seek help right away. Burnout is common, but it’s not something you have to handle alone.
A Gentle Reminder
Burnout isn’t a sign of weakness—it’s a sign that you’ve been strong for too long without enough support. Rest is not indulgent; it’s essential. Healing begins when you listen to what your body’s been trying to tell you all along.
