Life often feels like a constant juggling act. Between work, family, relationships, and everything in between, it’s no surprise that burnout hits people hard. If you’re tired, unmotivated, or just going through the motions, you’re not alone. Have you ever caught yourself doing the bare minimum and wondering if you’re in “silent shutdown” mode? Listen: these signals are worth paying attention to.

According to a recent Aflac survey, nearly 60% of American workers I feel it to a certain extent. So how do you know if burnout is taking over you? Here are four signs to look out for and some practical tips to protect your mental well-being.

You lose sight of the big picture

Burnout has a sneaky way of making the future unclear. Short-term stress can blur your vision, preventing you from focusing on the big picture. Maybe you’re thinking, “I’ll really focus on my career after I get this promotion” or “I’ll get back on track once this project is finished.” But delaying your long-term goals until things “settle down” can turn your ambitions into moving goals rather than stable milestones.

To break this cycle, remember to stay connected to what drives you in your career (even when the pressure is high). Start by taking small, intentional actions to achieve your long-term goals. Whether it’s taking on projects that align with your interests, developing skills that will open doors for you, or clearly determining the type of difference you want to make in your work, these consistent efforts will keep you moving forward. .

You avoid the job you loved

One of the biggest warning signs when it comes to burnout? Losing interest in the creative work that sparked joy. Tasks that you once found exciting and fulfilling start to feel more like tedious chores. Maybe you used to brainstorm new ideas or write compelling presentations, but now it all seems exhausting. That energy you used to bring has faded. It’s easy to get stuck in a survival mode where you’re just trying to get by, but ignoring this pattern can lead to a deeper feeling of disengagement and frustration. So what do you do?

Start by reconnecting with your original “why.” Think about times when you felt most engaged and inspired in your work. Ask yourself, “When have I felt most creative or energetic in what I do?” » Think back on these experiences and note what made them so rewarding. Then, look for ways to bring that spark back into your routine, even in small ways. Sometimes it’s just about letting yourself focus on what you’re truly passionate about.

You are constantly changing your workspace

When burnout occurs, finding ways to feel in control or comfortable is a natural response. This often manifests itself in small, repetitive changes to your workspace. Rearranging your desk, rearranging your files, or even changing your decor every week can seem like a new start at first. But if it becomes a habit, it might be worth asking why.

Ask yourself, “Am I changing my workspace to be more productive, or am I avoiding dealing with what isn’t working in my current situation?” A slight adjustment here and there can help, but if it becomes a constant thing, it could indicate stress or dissatisfaction bubbling beneath the surface. Instead of seeking relief in constant change, focus on creating stability in your environment. Establish routines that keep you feeling grounded. This might mean setting boundaries around your work hours, taking time to recharge, or communicating openly about your workload. It’s okay to feel unsure and ask for help. Burnout can make everything feel overwhelming, but by building a stable foundation, you can begin to regain your sense of clarity and direction.

You feel physically exhausted

Burnout doesn’t just drain your mental energy; it also has adverse effects on your body. Constant stress can disrupt your sleep, eating habits, and overall health. It’s common to feel completely wiped out at the end of a workday, wanting nothing more than to unplug, and it’s no wonder your brain feels foggy. This mental exhaustion is often accompanied by physical consequences, such as fatigue, headaches and muscle tension, which can leave you breathless. It’s as if your mind and body are both saying, “Enough.”

Continuing to push yourself when your body is crying out for rest only deepens this cycle of burnout. If your body is giving you signals, the best thing to do is listen. Take time for real breaks, eat nourishing meals and prioritize sleep to help your body recover. Ignoring physical symptoms won’t make them go away. Give yourself permission to take time to take care of yourself and rest. Remember that taking care of your body means taking care of your career!

Recovering from burnout is about reconnecting with what motivates you and reprioritizing what really matters. Work? This is only part of the puzzle, not the whole thing. By taking small, intentional steps to combat the signs of burnout, you’re not only making improvements. You take back control. Listen to what you need, make the changes that work for you, and watch how quickly your energy and focus return. You got this!