5 Early Warning Signs of Burnout (And What to Do About Them)
You're doing well. At least, that's what it looks like from the outside.
You're meeting deadlines, showing up for your family, ticking off your to-do list. But somewhere underneath all that competence, something feels off.
You're more tired than you should be. Small frustrations feel bigger than they used to. That Sunday evening dread has started creeping into Saturday afternoon.
If this sounds familiar, you're not imagining it. These are early warning signs that your nervous system is struggling to keep up with the demands you're placing on it.
The good news? Catching burnout early means you can address it before it becomes a crisis. Here are five signals your body is sending you, and what you can do about them.
You're Tired, Even After Rest
What it looks like:
You sleep for eight hours but wake up exhausted. Weekends off don't restore you the way they used to. You find yourself needing coffee just to feel functional, not energised.
Why it happens:
When you're in chronic stress mode, your body stays in a state of high alert even when you're resting. Your nervous system doesn't fully switch off, so sleep becomes less restorative.
What to do:
Before bed, spend 10 minutes doing something that signals safety to your nervous system. This could be gentle stretching, reading fiction, or simply sitting quietly without screens. The goal isn't relaxation, it's telling your body that it's safe to rest.
Everything Feels Like "Too Much"
What it looks like:
Tasks that used to feel manageable now feel overwhelming. An unexpected email makes your chest tighten. The thought of one more thing being added to your plate makes you want to cry or scream.
Why it happens:
Your capacity hasn't shrunk, but your nervous system's tolerance for additional input has. When you're running on empty, even small demands feel enormous because you have no buffer left.
What to do:
Start building in "buffer time" between tasks. Even five minutes of doing nothing between meetings or activities can help your nervous system recalibrate. This isn't wasted time, it's essential maintenance.
You're Irritable with People You Care About
What it looks like:
Your partner's innocent question annoys you. Your children's normal noise grates on your nerves. Your colleagues' perfectly reasonable requests feel like personal attacks.
Why it happens:
Irritability is often a sign that your nervous system is overwhelmed. When you're in chronic stress, your tolerance for additional stimulation drops dramatically. It's not that people are being more annoying, it's that your capacity to handle normal human interaction has decreased.
What to do:
Notice the irritability without judgement. It's information, not a character flaw. When you feel that snap of frustration rising, pause. Take three slow breaths before responding. This simple act can prevent you from saying something you'll regret whilst giving your nervous system a moment to reset.
You've Lost Interest in Things You Usually Enjoy
What it looks like:
Hobbies feel like chores. Social plans you made weeks ago now feel exhausting. You'd rather scroll your phone than do anything that requires effort, even things you normally love.
Why it happens:
When your nervous system is depleted, your brain prioritises survival over enjoyment. Activities that require energy, creativity, or emotional engagement get deprioritised because your system thinks you need to conserve resources.
What to do:
Start incredibly small. Instead of committing to your whole hobby, commit to five minutes. Read one page, play one song, take one photo. Often, the barrier isn't the activity itself but the perceived effort of starting. Small commitments lower that barrier.
Physical Symptoms Are Appearing
What it looks like:
Headaches, digestive issues, muscle tension, dizziness, or a feeling of tightness in your chest. You might be getting more colds or finding old injuries are flaring up.
Why it happens:
Your body and brain aren't separate systems. Chronic stress affects everything from your immune function to your digestion to your pain perception. These physical symptoms aren't "all in your head", they're real manifestations of nervous system dysregulation.
What to do:
First, rule out other medical causes with your GP. Then, start addressing the stress response itself. Even 10 minutes of intentional movement daily, eating regular meals to stabilise blood sugar, and protecting your sleep can make a significant difference.
The Most Important Thing to Remember
These warning signs aren't weaknesses. They're your body's intelligent attempt to get your attention before things get worse.
You don't need to wait until you're completely burnt out to make changes. In fact, the earlier you intervene, the easier it is to restore balance.
If you're recognising yourself in these signs, start with one small change. Not five, not a complete life overhaul. One thing.
Because the truth is, you can't keep running on fumes and expect your body to keep up. At some point, it will make the decision for you.
What Happens Next?
Recognising these signs is the first step. The second step is addressing the root cause: a nervous system stuck in survival mode.
That's where personalised support makes a difference. When you work with someone who understands how stress affects your body and mind, you can create sustainable changes that actually stick.
If you're ready to stop pushing through and start healing, let's talk.
Or download my free Self Assessment Burnout Quiz to identify exactly where you are on the burnout spectrum.
About the Author
Sonata Jankauskiene is a CNM-certified Health Coach specialising in nervous system regulation and burnout prevention for professional women. After experiencing her own burnout as a teacher, she now helps high-achieving women recognise the warning signs early and create sustainable balance.
Was this helpful? Let me know in the comments below, or send me a message about what you'd like to read next.
Disclaimer: This article is for educational purposes only and is not a substitute for medical advice. If you're experiencing severe symptoms, please consult your GP or a mental health professional.
