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How to Overcome Burnout: Symptoms, Solutions, and Mental Health Tips

By Dr. Mike Williams and Martin Palmer, AMFT

Burnout is more than just stress—it’s a state of exhaustion that impacts individuals biologically, behaviorally, socially, and cognitively. Let’s explore the mechanisms of burnout and effective ways to heal from it.

What is Burnout?

Burnout can be understood as a depletion of mental, emotional, and physical resources. First defined by Freudenberger (1974) as “becoming exhausted by making excessive demands on energy, strength, or resources,” burnout consists of three key components (Maslach, 2021):

  • Exhaustion – Feeling drained and overwhelmed
  • Cynicism – Developing a negative attitude toward work or life
  • Inefficacy – Experiencing a diminished sense of accomplishment

Burnout doesn’t just affect individuals; it can manifest at personal, group, and societal levels. It impacts relationships, productivity, and overall well-being.

Signs and Symptoms of Burnout

Burnout can be recognized through several interconnected domains:

Biological Signs of Burnout

  • Heightened stress response (fight/flight/freeze)
  • Increased cortisol levels
  • Changes in sleep and appetite

Behavioral Symptoms of Burnout

  • Restlessness or extreme passivity
  • Insomnia or hypersomnia
  • Irritability and emotional numbness

Social & Relational Impacts of Burnout

  • Isolation and comparison
  • Low self-esteem and self-efficacy
  • Cynicism toward relationships and work

Cognitive & Emotional Effects of Burnout

  • Difficulty concentrating and poor memory
  • Learned helplessness and hopelessness
  • Emotional dysregulation

Breaking the Burnout Cycle

Burnout often leads to unhealthy, consumption-based coping mechanisms, including excessive media use, material consumption, and substance use. While these may offer short-term relief, they don’t address the root causes of burnout.

How to Recover from Burnout

True recovery from burnout involves agentic coping—taking intentional actions to generate energy rather than deplete it. This shift includes:

    • Turning media consumption into creative expression (e.g., making art)
    • Transforming eating habits into mindful nourishment
    • Reframing material consumption to focus on needs rather than excess
    • Building intimacy instead of seeking escapism in relationships
    • Focusing on inner resilience rather than external substances
    • Seeking support from professionals if needed

Moving from Burnout to Renewal

Healing requires shifting from mere consumption to intentional generation—valuing one’s needs and adopting proactive coping mechanisms. It’s about restoring balance, setting boundaries, and fostering self-care practices that renew energy rather than drain it.

By understanding burnout at its root and adopting intentional coping strategies, individuals can break the cycle and regain a sense of purpose and vitality. If you are struggling to make this shift support from mental health professionals can help you find ways to do so and more. You deserve to experience fulfillment and feel refreshed in your life.