How to spot early signs of burnout (and what to do about it)

By contrast, everyday stress, while uncomfortable, can often motivate us to act and solve problems. “When we’re managing regular stress, we still feel like our actions can make a positive difference,” Dr. Harrigan explains. “Burnout, on the other hand, is when your gas tank is completely empty.”

The good news? Burnout builds gradually, which means there’s time to notice the early signals and intervene with some preventive strategies. Here are six tips Dr. Harrigan recommends to prevent and manage burnout before it escalates.

If you notice irritability, exhaustion, or a loss of motivation, those are signals that your reserves are running low and it’s time to take action. Changes in sleep—either insomnia or oversleeping—are also early indicators. Difficulty concentrating or making uncharacteristic mistakes can appear next.

Avoidance is another key sign that you’re on your way to burnout. “When you start withdrawing from work functions and social gatherings, that’s often your mind’s way of saying, ‘I need to protect myself’,” says Dr. Harrigan.

Left unaddressed, chronic exhaustion and detachment can affect your performance at work, the strength of your relationships, even your physical health. “Once you reach that state, it’s very difficult to pull yourself back on your own.”

Modern work culture makes it easy for stress to spill into every hour of the day, including during what is supposed to be our personal time. “The pandemic blurred those boundaries for many of us,” says Dr. Harrigan. “It can be helpful to consider how you might re-establish a healthier work-life balance.”

One approach might be setting a hard stop on work messages after a certain time each evening or using separate devices for work and personal life. Weekends and days off can feel more restorative when you let go of the pressure to always be productive. “Prioritize rest without guilt. Recognize that your brain and body need recovery time, and give yourself permission to take it,” says Dr. Harrigan. Healthy boundaries aren’t indulgent, she says—they’re essential to long-term well-being.

It is important to recognize that there are going to be things that are out of our control which can cause us to feel anxiety or uncertainty. What can be helpful in those situations is to stick to a routine or create a schedule. Creating a rhythm for your day with clear demarcations between tasks can build confidence and remind you that you have agency to create stability.

Your first line of defence against burnout can be your family doctor. They’ll likely start with a comprehensive assessment to help determine whether your exhaustion is situational and transient, or whether it might be indicative of a more serious mental health concern, explains Dr. Harrigan. From there, your doctor might recommend next steps for treatment, which could range from lifestyle adjustments to structured psychotherapy and, in some cases where there might be an underlying mental health condition, medication.

If your workplace offers an Employee and Family Assistance Program (EFAP), counselling coverage or mental health days, these can be valuable resources to consider accessing. Even preventive check-ins with a therapist can help you regain perspective, learn coping tools to manage stress, and set those all-important boundaries.

It can also help to reach out to family and friends. They will likely be able to relate to your experience more than you expect that they would. “Shame often prevents people from speaking up, but burnout is extremely common,” Dr. Harrigan says. “If you open up, you’ll often find others who are coping with burnout too, and you may even be able to share helpful coping strategies."

“People sometimes think, I’ll rest when I’m on vacation,” says Dr. Harrigan, “but true rest needs to happen regularly, not just once or twice a year.”

Consider building micro-breaks into your day: like stretching between meetings, stepping outside for a short walk, or taking a few minutes to breathe deeply. Prioritizing consistent sleep and regular downtime where you can fully disconnect can go a long way towards supporting your long-term well-being. Think of rest as recovery—an active investment in your future energy, resilience, and focus.

Many people at risk of burnout share a common trait, Dr. Harrigan says: They try to do everything themselves. “Perfectionists and high achievers are particularly vulnerable. They find it hard to delegate because they believe no one else will do it as well.”

But sharing tasks—at work and at home—is vital to preserving bandwidth. You might start by identifying what only you can do, and where others can step in.

Coming back from burnout can be a fresh start, but it’s also a vulnerable time. Old habits and pressures can creep in quietly, especially if you rush back to the same pace that led to exhaustion. Staying mindful of your limits helps keep recovery sustainable.

Dr. Harrigan emphasizes the importance of early intervention and self-awareness. By learning your personal warning signs—maybe it’s poor sleep, irritability or fatigue—you can act before you reach a level of crisis. “If you’ve experienced burnout once, you’ll likely recognize those signals sooner the next time.”

Burnout may be common, but it isn’t inevitable. By setting boundaries, reaching out for help, and prioritizing rest, you can build resilience that lasts.