Burnout has become a buzzword in today’s fast-paced world, but do we truly understand what it means? For many, burnout feels like an overwhelming tiredness—but it’s much more than that. It’s essential to distinguish burnout from regular stress or tiredness to recognize its signs and take action.

What Is Burnout?

According to the World Health Organization (WHO), burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Let’s unpack that.

We all experience stress and fatigue occasionally. For instance, you might feel exhausted after a couple of intense workdays or a demanding project. This type of stress, while challenging, is often temporary. Once the pressure eases, your energy levels and outlook rebound.

Burnout, however, is different. It stems from stress that is both excessive (beyond what you can handle) and prolonged (persisting over an extended period). This type of exhaustion doesn’t simply dissipate after a good night’s sleep. Instead, it builds over time and manifests in three key ways:

1. Emotional Exhaustion: Feeling emotionally drained, cynical, or detached from your work or personal life.

2. Physical Symptoms: Chronic fatigue, headaches, muscle pain, or other physical ailments that signal your body is struggling to cope.

3. Mental Impact: Difficulty concentrating, a persistent sense of failure, and an inability to “switch off” from stress.

Recognizing the Signs of Burnout

If you’re wondering whether you’re merely stressed or experiencing burnout, start by asking yourself two questions:

1. How long has this been going on? Stress that comes and goes with specific challenges is different from burnout, which lingers and intensifies over time.

2. Is the stress excessive? If you constantly feel like you’re “drowning” and can’t find a way to catch your breath, it’s a sign your stress levels have surpassed what you can manage.

Burnout often feels like a screensaver that drains your energy in the background. It’s always there, making it harder to focus, care, and find joy. Over time, this chronic state of exhaustion can erode your well-being and even land you in a hospital bed—as I experienced in my own journey.

How Positive Psychology Can Help

Positive psychology focuses on building resilience, fostering well-being, and cultivating strengths. These principles are invaluable for addressing burnout. Here’s how:

1. Gratitude Practices: Regularly reflecting on what you’re grateful for can shift your mindset from what’s wrong to what’s working. This simple practice can help counterbalance the cynicism that often accompanies burnout.

2. Strength-Based Activities: Positive psychology encourages you to identify and use your strengths in daily life. Doing what you excel at can reignite a sense of purpose and accomplishment, which are often diminished during burnout.

3. Mindfulness and Relaxation: Techniques such as mindfulness meditation, deep breathing, and progressive muscle relaxation can reduce stress and increase your ability to cope with challenges.

4. Connection and Support: Building relationships and seeking social support are vital. Positive psychology highlights the importance of community and belonging in fostering resilience.

Moving Forward

If you recognize yourself in these descriptions of burnout, know that recovery is possible. Start by acknowledging the problem and seeking support, whether through a trusted friend, a professional, or self-help strategies rooted in positive psychology. Burnout thrives in isolation, but healing begins when you take proactive steps to replenish your mind, body, and spirit.

Remember: Burnout is not a personal failure. It’s a sign that your current demands exceed your resources. By prioritizing your well-being and embracing the principles of positive psychology, you can move from burnout to balance and, ultimately, to thriving. Turn exhaustion into empowerment by learning how to reclaim your energy and purpose. Begin your transformation with the How to Prevent Burnout Course by Sha-En Yeo.