Symptoms of Burnout & How to Prevent It with Mindfulness

Burnout is more than just feeling tired—it’s a state of physical, emotional, and mental exhaustion caused by prolonged stress. We are constantly juggling responsibilities and it’s easy to miss the warning signs until we feel completely drained and our cup is suddenly…empty. Mindfulness can be a powerful tool in both recognising and preventing burnout before it takes hold of you. I speak from a place that has been through it; badly.

I think it’s best to start with the Symptoms of Burnout

Burnout often creeps up gradually, making it essential to recognise the early warning signs so here is a quick check in on what your looking for (and be honest with yourself here):

1. Constant Fatigue

Feeling exhausted even after a full night’s sleep? Burnout can leave you feeling physically and emotionally drained no matter how much you rest. It’s that heavy feeling in your body, the eyes and sluggish without a specific reason. A place of no energy.

2. Difficulty Concentrating

Struggling to focus on tasks or feeling mentally foggy? Burnout can impact cognitive function, making even simple tasks feel overwhelming. I remember doing things like putting the butter in the cupboard or the tea bags in the fridge; mistakes where my brain just wasn’t completely switched on.

3. Lack of Motivation

A loss of enthusiasm for work, hobbies, or daily activities is a key sign of burnout. It may feel like you’re simply going through the motions without enjoyment. There isn’t a sense of value in things any more or at least, the value you used to find in things in your life.

4. Increased Irritability or Anxiety

You may find yourself becoming easily frustrated, anxious, or overly sensitive to criticism. Burnout can heighten emotional responses, making small stressors feel much bigger.

5. Sleep Issues

Burnout can lead to difficulty falling asleep, waking up frequently, or feeling unrested no matter how long you sleep.

6. Physical Symptoms

Headaches, muscle tension, digestive issues, or a weakened immune system can all be physical manifestations of prolonged stress and burnout. One of my biggest signs was this feeling of my head pulsating like a heartbeat. Not being able to calm it down. It physically hurt.

7. Feeling Disconnected

A sense of detachment from your work, relationships, or even yourself can be a strong indicator of emotional exhaustion.

If you recognise these symptoms in yourself, it’s important to take action before burnout deepens. Mindfulness is a simple yet effective way to regain balance and prevent stress from escalating. Below I am noting ways that you can action easily and of course you can always come and see me at a one-to-one or group session to get more in-depth tools. Start taking time for you, because without your health, nothing else really matters.

Preventing Burnout with Mindfulness

Mindfulness is the practice of being fully present in the moment, helping to reduce stress and promote a sense of calm. Here’s how you can incorporate mindfulness into your daily life to prevent burnout:

1. Start Your Day with a Mindful Moment

Instead of rushing into the day, take a few minutes each morning to sit quietly, breathe deeply, and set a positive intention. This can help you feel centred and in control of your energy from the start.

2. Take Regular Mindful Breaks

Short breaks throughout the day can make a huge difference. Step away from screens, take a few deep breaths, or go for a short walk outside. Even a five-minute pause can help reset your mind. Or, just get up and dance. Jump around the room and dance.

3. Practice Mindful Breathing

When stress starts to build, try box breathing: inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. This technique activates the parasympathetic nervous system, reducing stress.

4. Set Boundaries & Learn to Say No

This is SO imporntany and yes, you are allowed to say ‘no’! Mindfulness helps you become more aware of your limits. If you’re constantly overcommitting, take a step back and ask yourself: Is this serving my wellbeing? If not, allow yourself to say no.

5. Engage in Mindful Movement

Yoga, stretching, or even mindful walking can help release built-up tension and bring awareness back to your body. Moving with intention allows you to break the cycle of stress. You can try one of our yoga classes which ends in a sound bath also!

6. Cultivate Gratitude

At the end of each day, reflect on three things you’re grateful for. This simple mindfulness practice shifts focus from stress to appreciation, improving overall wellbeing. I promise, it makes you feel present and happy.

7. Disconnect to Reconnect

Constant notifications and digital overload contribute to burnout. Schedule mindful moments of disconnection—turn off your phone for an hour, take social media breaks, or read a book instead of scrolling before bed. I use ‘do not disturb’ on my phone and I am at that point now where it’s actually on most of the time and I choose when to look at my phone – it doesn’t choose me.

8. Prioritise Restorative Sleep

A bedtime mindfulness routine can improve sleep quality. Try a short meditation, deep breathing, or journaling before bed to calm the mind and prepare for a beautiful nights rest.

9. Be Present in Everyday Tasks

Mindfulness isn’t just about meditation—it’s about how you engage with the present moment. Try eating your meals slowly, fully listening in conversations, or even washing dishes with full attention. These small acts of presence reduce stress more than you would expect.

10. Seek Support When Needed

Mindfulness also means recognising when you need help further than these tips. Whether it’s speaking to a friend, therapist, or wellbeing coach, seeking support is a sign of strength, not weakness. I am here to help too, reach out.

My Final Thoughts

Burnout doesn’t happen overnight, and neither does recovery. However, by bringing more mindfulness into your daily routine, you can create space for rest, balance, and renewal. Recognising the signs early and making small shifts can help protect your mental and physical wellbeing, allowing you to navigate life with greater ease and clarity.

If you’re feeling burnt out, take a deep breath—this moment is a chance to reset. 💛

Being,

Gizelle Renee Xx