Burnout is a term we hear often, especially in entrepreneurial circles, but it’s more than just a buzzword. For me, burnout became a silent productivity killer—sneaking in as I juggled unrelenting workloads, constant decision-making, and the pressure to succeed. As both a founder and wellness advocate, I’ve learned a lot about burnout: what it is, how to recognize it, and the steps we can take to address it.

What Is Burnout?

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress and overwork. It’s not just feeling tired; it’s a deep sense of depletion that leaves you unable to perform effectively, no matter how hard you try. For me, burnout often came from trying to juggle too many responsibilities, making high-stakes decisions, and constantly chasing the next big milestone.

Burnout isn’t just about working too many hours—it’s about neglecting the areas of life that replenish your energy. When you push creativity, relationships, and play to the side, it creates a deficit that’s hard to recover from. I’ve been there, and it’s not a fun place to be.

Here’s what I’ve noticed as some of the most common causes:

  • Overworking without taking proper breaks.

  • Setting unrealistic expectations for myself.

  • Neglecting my own physical and mental health.

  • Failing to set boundaries between work and personal life.

How to Recognize Burnout

Recognizing burnout is the first step to tackling it. In my experience, burnout doesn’t hit all at once; it creeps up gradually, starting with subtle signs. If I’d paid attention earlier, I could have caught it before it escalated. Here’s how you can identify it:

  1. Physical Symptoms

    For me, constant fatigue and frequent headaches were the first clues. My sleep patterns also took a hit, and I found myself feeling run down more often than not.

  2. Emotional Symptoms

    I became irritable and frustrated, and there were days where I felt completely hopeless about my work. That loss of purpose was one of the hardest parts.

  3. Mental Symptoms

    Simple decisions started feeling monumental. I had trouble focusing and found myself mentally "checked out" during tasks or meetings that used to excite me.

  4. Behavioral Changes

    I started procrastinating on tasks I used to dive into. I also noticed that I wasn’t taking care of myself the way I should, working longer hours but getting less done.

If any of this sounds familiar, pay attention. Your body and behavior are sending you signals, and ignoring them only makes things worse.

What to Do About Burnout

Here’s the good news: burnout is reversible. It’s not easy, but with deliberate action, you can climb out of the hole and get back to feeling like yourself. Here’s what has worked for me:

  1. Acknowledge It

    The hardest part for me was admitting that I was burned out. Once I did, I was able to take the first steps toward fixing it. Awareness is power.

  2. Set Boundaries

    This one was huge. I started turning off email notifications after work hours, creating work-free zones in my home, and saying no to projects that stretched me too thin.

  3. Prioritize Rest

    I can’t stress enough how important sleep and downtime are. I schedule breaks throughout my day and make sure to protect my sleep at night. It’s a game-changer.

  4. Rediscover Joy

    Reconnecting with hobbies and spending time with people I care about has been so healing for me. Whether it’s getting outside or diving into a creative project, these activities refill my tank.

  5. Practice Present Moment Awareness

    Mindfulness has been a lifesaver for me. Taking even ten minutes a day to focus on the present helps me stop spiraling into overthinking and anxiety.

  6. Seek Support: Don’t be afraid to ask for help. Talking to trusted friends, joining a support group, or even working with a counselor made a big difference for me. You don’t have to do this alone.

  7. Automate and Delegate

    One of the best things I’ve done is embrace automation and delegation. I used to think I had to do everything myself, but letting go of that mindset freed up my energy for what truly matters.

  8. Check Your "Why"

    When burnout had me questioning everything, reconnecting with why I started my business in the first place brought me clarity. It helped me let go of unnecessary stress and refocus on my mission.

Building Resilience Against Burnout

Preventing burnout isn’t about working less; it’s about working smarter and maintaining balance. Small, intentional actions add up over time. Burnout doesn’t happen overnight, and neither does recovery, but consistency makes all the difference.

For me, it’s about creating a life where I can succeed without sacrificing my well-being. By setting boundaries, practicing self-care, and being intentional about how I spend my time, I’ve found a more sustainable way to work and live. Burnout is a challenge, but it doesn’t have to be your story. You can turn it around, one small step at a time.

Andy Kottage

Andy Kottage, founder of GutBlossom, sits at the intersection of productivity and health. With a background in process engineering and certifications in holistic health, Andy helps business leaders harmonize their life and business. He provides practical tools and systems for digging up root causes, streamlining processes, and simplifying habits to achieve a balanced and fulfilling life.