Stress and Burnout: How to Recognize the Signs and Recover

Things naturally tend to get a bit more hectic during the holiday season, but the majority of people spend the entire year juggling whatever life throws their way. Life can be overwhelming, and when we are faced with those challenging times we have to be able to recognize our situation before things get out of control.

Stress is basically our response to daily life. Sometimes stress can be positive, sometimes negative. When stress is not dealt with, it quickly becomes burnout. Burnout is defined as a state of emotional, mental, and physical exhaustion caused by prolonged stress.

People have passed through our programs who are clearly in a burnout phase and are either struggling to recognize it or struggling to recover from it. It’s easy to say, “this too shall pass,” but consider the expense to relationships and to your health if you are not proactive in reducing the amount of stress you have in your life. When not dealt with properly, it will lead to burnout.

How to Recognize the Early Signs of Stress and Burnout

How do you know if your stress and burnout symptoms are beginning to take over? Some signs include:

• headaches

• fatigue

• stomach cramps

• diarrhea

• difficulty concentrating or remembering

• depression

• poor self-esteem

• moodiness

• weeping

• problems in relationships

You may be nearing burnout if:

• Every day feels like a bad day.

• You feel exhausted all the time.

• Caring about home or work feels like a waste of energy.

• You feel like you don’t make a difference and aren’t appreciated.

• You don’t see hope in your situation.

How to Begin the Recovery Process

If any of this sounds familiar, now is the time to begin your recovery.

1. Slow Down and Create Space

Regulate your schedule more. Don’t be afraid to say “no.” Take time off if you need it. Whatever you need to do to stop the chaos—stop the chaos.

2. Get Support

It is difficult to admit when we need help, but this is the time to reach out. A solid support system—family, friends, colleagues—can point out what you sometimes don’t recognize in yourself.

3. Reevaluate Your Goals and Priorities

What is most important to you? What do you want in life? What do you value most? These are the things that deserve your focus.

What People Regret Most — Lessons Worth Noticing

I recently read an article called Top Five Regrets by Bonnie Ware. It highlights the most common reflections of people nearing the end of life. They offer powerful guidance for those struggling with stress and burnout today.

Regret 1: I wish I’d had the courage to live a life true to myself, not the life others expected of me. We make choices. Make choices that are true to you.

Regret 2: I wish I didn’t work so hard. By simplifying your lifestyle and making conscious choices, you may not need as much as you think you do.

Regret 3: I wish I’d had the courage to express my feelings. Open communication reduces stress over time.

Regret 4: I wish I had stayed in touch with my friends. Make time for the people who matter.

Regret 5: I wish I had let myself be happier. Happiness is a choice. Many people stay stuck in old patterns and habits.

Moving Forward With Intention

As you look ahead—whether it’s a new year, a new season, or a new chapter—make yourself a priority. Take time to reevaluate where you are now and what is important for your future. Make yourself part of the goals you set this year.

Take care of yourself. Stress and burnout don’t define you—but paying attention to them can change your life.

If you’re ready to regain clarity, focus, and balance—start with strengthening your communication, emotional awareness, and personal leadership. Explore the Communication Styles in Leadership workbook to deepen your skills and support healthier workplace relationships.