5 Signs You're Burnt Out and Don’t Even Realize It

You’re always on the move. Always available. Always handling it. You’re the person everyone counts on. But lately, something feels off, and you can’t quite put your finger on it. You’re not just tired from a long week; you’re drained in a way that feels deeper.

Burnout doesn’t always look like a dramatic breakdown. For high-achievers, it often shows up quietly, slipping into your daily routine until you no longer recognize what feeling rested or joyful actually feels like. If you suspect you're running on fumes, here are five subtle signs you might be burnt out, even if you’re still “functioning” on the outside.

The 5 Signs

1. Your Sleep Is a Mess

You lie awake with your mind spinning about your to-do list, or you crash hard, only to wake up feeling just as exhausted. If sleep is no longer restorative, it’s a major red flag. Does a full night's sleep still leave you feeling like you've already run a marathon? Your brain and body are trying to hit the brakes, even if you’re still pressing the gas.

2. You’re Irritated… by Everything

The little things that you used to brush off now feel huge. A slow driver, dishes in the sink, or a coworker asking a simple question can make you want to explode. If your patience is paper-thin and your fuse feels shorter every day, that emotional exhaustion is likely creeping in. For people used to being in control, this loss of emotional regulation can be particularly unsettling.

3. You Feel Numb or Disconnected

You’re showing up and going through the motions, but you’re not really feeling any of it. The things that used to bring you joy, like a hobby or time with friends, now feel like just another chore. This isn't necessarily sadness; it's the absence of feeling. It’s a protective mechanism against feeling too much, and it can feel like you're slowly fading into the background of your own life.

4. Your Motivation Is Gone

Tasks that once felt manageable now feel overwhelming. You stare at your to-do list, but your drive has taken a backseat and your energy tank is completely empty. When your identity is tied to your ability to achieve and get things done, a profound loss of motivation can feel like a loss of self.

5. You’re Constantly Second-Guessing Yourself

You question every decision, big or small. Doubt creeps in where confidence used to live. Burnout erodes your cognitive resources, making it harder to trust your own judgment, even when you are still highly competent. That inner critic gets much louder when you're mentally and emotionally worn down.

What Now? A Path Forward

If several of these signs hit home, the first step is to pause and breathe. You are not broken; you are overloaded. Burnout isn’t a sign of weakness; it’s a sign you’ve been strong for too long without adequate rest or support. Reversing the course doesn't require a total life overhaul. It begins with small, intentional steps.

Try This: Schedule ten minutes into your calendar today. Not to multitask or do a chore, but to do something completely non-productive. Sit in silence, walk outside, stretch, or listen to one song without doing anything else. Protect this time fiercely.

Try This: Have one honest conversation. Tell your partner, a friend, or a coworker, "I'm feeling overwhelmed lately and don't have the bandwidth for that right now." Voicing your capacity is a crucial step in setting boundaries.

These small actions can begin to create the space you need to recover. However, if the weight of burnout feels too heavy to lift on your own, that's a sign that it's time to seek support. Therapy provides a confidential space where you can hit reset with no judgment, just real, practical guidance.

As a therapist serving adults across Iowa via telehealth, I specialize in helping professionals just like you navigate the complexities of burnout. If you are ready to move from just "functioning" to truly feeling well, I invite you to reach out.