Burnout is more than just feeling tired. It’s a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress.

When burnout sneaks in, it doesn’t just affect you at work—it infiltrates your whole life, impacting your relationships, health, and happiness.

Recognizing burnout before it fully sets in is crucial. Today I share my story with burnout and will give you ten alarming signs you might be headed for burnout and, most importantly, ways to turn things around.

What does a coporate wellness consultant do and how can have a corporate wellness program help with employee engagement?

My story with Burnout:

I didn’t realize the depth of my burnout until I left my corporate job and had been away for a few weeks. For years, I poured my energy into making a difference, committed to building a culture of wellness and engagement.

Despite my dedication, my contributions went unappreciated, and I faced continuous mistreatment from my supervisor, the executive team, and even HR, who minimized my role and, ultimately, pushed me out of a job I loved. Read my story about bullying in the workplace.

I had always believed that my work mattered to those I served, and it did—but the constant disrespect and lack of support wore me down in ways I hadn’t fully grasped.

Once I left, I recognized that I was not only burned out but also deeply impacted by the trauma of my experiences. With time, support from my mastermind group, a few close friends, and even ChatGPT, I came to understand the reality of burnout and the toll it takes.

Working through it has been challenging, but I’m starting to see light at the end of the tunnel, grateful for the lessons I’ve learned and the resilience I’m building along the way.

Corporate Wellness and Employee Engagement

Burnout directly impacts corporate wellness and employee engagement, creating ripple effects across teams and, ultimately, the company’s success.

When employees experience burnout, their physical and mental well-being declines, leading to increased absenteeism, decreased productivity, and a drop in creativity.

In this state, employees are more likely to disengage from their work, taking longer to complete tasks and showing less enthusiasm and commitment.

Burnout compromises a person's capacity to contribute to a positive workplace culture, and it can also spread—when employees feel consistently overworked, undervalued, or unsupported, these feelings can permeate teams and create a cycle of disengagement that becomes challenging to break.

Addressing burnout is essential to any successful corporate wellness program. A focus on burnout prevention fosters a culture of well-being, offering tools and resources for managing stress, improving mental health, and maintaining physical wellness.

Engaged employees are happier and more productive and bring higher energy to their teams, creating an uplifting atmosphere that fuels motivation.

When organizations invest in wellness initiatives that prioritize employee health and work-life balance, they not only reduce burnout but also enhance engagement. This leads to a healthier, more dynamic workplace, where employees feel valued, supported, and equipped to perform at their best.

10 Alarming Signs of Burnout and Ways to Turn It Around

1. Increased Cynicism and Negativity About Work

What it Looks Like: Have you noticed that you’re more cynical or negative about work?

Once-inspiring projects now feel pointless, and even the smallest tasks seem irritating. You might find yourself complaining more or feeling like nothing matters.

Solution: Start small by reconnecting with your purpose. Remind yourself why you started your role or project in the first place.

Set micro-goals to achieve daily wins and focus on aspects of your work that bring you joy. Taking even short breaks throughout the day to recharge your mindset can significantly shift your perspective.

2. Difficulty Concentrating

What it Looks Like: You sit down to work, only to find your mind wandering or being easily distracted. Focus seems impossible, and even simple tasks feel mentally exhausting.

Solution: Try the “Pomodoro Technique,” a time management method that involves working in focused bursts (e.g., 25 minutes) followed by a five-minute break.

This can help reset your focus and prevent mental fatigue. Practice mindfulness techniques, such as deep breathing or short meditations, to clear your mind and refocus.

3. Neglecting Self-Care

What it Looks Like: You’re skipping workouts, eating poorly, and neglecting your basic self-care habits.

Your usual routines, like skincare, meditation, or regular meals, might fall by the wayside as work takes priority.

Solution: Self-care isn’t just a luxury—it’s a necessity. Reintroduce small, manageable routines like a morning stretch or a five-minute evening meditation.

These little practices reinforce that your well-being is worth the time. Schedule time for self-care activities and treat them like non-negotiable meetings in your calendar.

4. Procrastinating Certain Tasks

What it Looks Like: Avoidance becomes a habit as you put off specific tasks, often the ones that feel the most overwhelming.

You might even dread opening certain emails or feel a pang of anxiety just thinking about certain projects.

Solution: Break tasks down into smaller, more manageable steps and celebrate each small win.

Tackling the simplest part of a task first can give you a sense of accomplishment that makes moving forward easier.

Additionally, set a specific time each day for “dreaded tasks” to build consistency and familiarity, gradually reducing your reluctance.

5. Decreased Creativity or Problem-Solving Abilities

What it Looks Like: Solutions that used to come easily now seem out of reach, and you may feel like your creative spark is dimming. You feel stuck and unable to think outside the box.

Solution: Give yourself permission to take breaks and pursue creative outlets outside of work, like drawing, writing, or playing an instrument.

Exposing yourself to new experiences—like trying a new recipe or going on a nature walk—can reignite your creativity and boost problem-solving skills.

Sometimes stepping away is the best way to come back with fresh eyes.

6. Unexplained Physical Symptoms

What it Looks Like: Headaches, stomachaches, or even muscle tension seem to show up out of nowhere. These symptoms could be a physical manifestation of stress and burnout.

Solution: Prioritize regular exercise to release tension and boost endorphins. Practicing yoga or engaging in breathing exercises can alleviate physical stress symptoms and relax the body.

If symptoms persist, seek professional medical advice to rule out other potential causes and ensure a tailored approach to recovery.

7. Emotional Numbness or Feeling Detached

What it Looks Like: You feel disconnected from others, even those close to you. Emotional numbness can make it hard to connect, and social gatherings may feel like a chore.

Solution: Engage in activities that create a sense of presence and connection, like journaling or spending time in nature.

Talk to a friend, colleague, or therapist about how you’re feeling—sometimes verbalizing emotions is the first step to reconnecting.

Also, explore grounding techniques like sensory mindfulness (focusing on the feel of an object or the smell of your coffee) to reconnect with your emotions.

8. Sleep Disturbances

What it Looks Like: Falling asleep or staying asleep becomes a nightly struggle. Your mind races with unfinished tasks or worries, and you wake up feeling exhausted.

Solution: Establish a consistent bedtime routine that calms your mind, like reading a book or taking a warm bath.

Avoid screens at least an hour before bed, as the blue light from devices can disrupt your circadian rhythm.

If sleep disturbances persist, try journaling to clear your mind before bed or listening to soothing music or a guided sleep meditation.

9. Loss of Enjoyment in Hobbies

What it Looks Like: The activities you once loved now feel like chores. Maybe you used to love painting, running, or cooking, but now, they feel more exhausting than enjoyable.

Solution: Revisit your hobbies with a beginner’s mindset. Approach them with curiosity rather than as tasks on a to-do list.

Experiment with similar but new activities to rekindle your interest—for example, if you loved running, try a new route or a different form of exercise like hiking or dancing. Remember, hobbies are about enjoyment, not achievement.

10. Increased Irritability with Colleagues, Clients, Friends, or Family

What it Looks Like: You feel on edge more often, snapping at colleagues, clients, or loved ones over minor things. This irritability can further stress relationships and add to your mental burden.

Solution: Practice regular stress-relief techniques, like taking a short walk or doing breathing exercises, to help manage and release frustration before it builds.

When irritability strikes, pause and take a few deep breaths before reacting. Building a buffer between your emotions and responses can reduce unnecessary conflicts and protect your relationships.

Final Thoughts

Burnout can creep up on anyone, especially in high-stress, high-demand environments. Recognizing the early signs and responding with practical, nurturing solutions is essential to staying engaged, creative, and healthy.

Remember, burnout recovery isn’t about pushing harder; it’s about slowing down and giving yourself the care you need to recharge.

Incorporating small habits, boundaries, and self-compassion can go a long way toward preventing burnout. Regular check-ins with yourself are invaluable—reflect on how you’re feeling, set boundaries that protect your time, and keep prioritizing the practices that make you feel whole.

Your work and loved ones will thank you, but more importantly, you’ll find renewed fulfillment in the life you create.

About the Author:

Kathie Owen is a seasoned Corporate Wellness Professional with over a decade of experience driving wellness initiatives.

With a rich background as a certified fitness trainer and life coach since 2002, Kathie combines her practical expertise in health and wellness with a deep understanding of psychological principles, thanks to her degree in Psychology.

Her holistic approach to corporate wellness not only fosters a culture of health and engagement among employees but also supports organizations in achieving their most ambitious wellness goals.

Kathie's Coaching and Consulting reflects her passion for empowering corporate executives to create thriving workplace environments through strategic wellness programs and employee engagement.

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