Burnout Comes in 7 Forms — Which One is Draining You?

Some people push themselves too hard, while others drown in overthinking. Some accept anything that comes their way, while others struggle to let go of control.

Recognizing the type of burnout you’re experiencing is the first step in preventing it from taking over your life. So, let’s explore the seven types of burnout, what they look like, and how to address them.

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You always put others first, even when it exhausts you. And you like it.

You spend your time, energy, and emotional reserve on others. And when you finally think there’s time for a little bit of me-time, there’s nothing left.

You might be the friend who always answers the phone at 2 a.m., the coworker who picks up extra shifts, or the family member who takes on responsibilities no one else wants. But you know what?

It’s time to stop.

Shut down your phone, grab your things, and go home. For once, leave those dishes for someone else to clean.

Generosity is a virtue. But giving too much can lead to emotional depletion , resentment, and even health issues like chronic fatigue or anxiety.

Set boundaries — that’s the solution.

Helping others is admirable. I love it, you love it, everybody loves it — especially those counting on you. But it shouldn’t come at the expense of your well-being.

Practice saying no more often and carve out time for yourself without guilt. There’s nothing wrong with some time alone. And you don’t have to turn your life upside down. Start small. Decline one unnecessary request this week and see how it goes.

Do you always push the limits and struggle to let go?

Then, you are an overdoer. You take on too much and keep going, even if exhaustion sets in.

Studies show that chronic overexertion increases cortisol levels, leading to high stress and decreased cognitive function. You may feel an initial rush of accomplishment. But eventually, your performance and mental health will suffer.

You are not taking care of yourself enough. You sacrifice free time for one more task. In the long run, you might reach your goals sooner than others, but at what cost?

More self-care is the solution to a mind that wonders — like yours.

You must understand that rest is not a weakness but a necessity. Then, you may schedule your breaks like you would an important meeting.

You might prioritize activities that recharge you. You might also consider integrating mindfulness or yoga into your daily routine to help signal to your brain that it’s okay to pause.

But first, learn to love yourself. Commit to your well-being as much as you commit to your tasks. You can even treat it as one if it’s easier. But don’t neglect it, or you may regret it.

Congratulations — you evolved from an overdoer into something worse! Trust me, you don’t want to be this person.

You chase perfection in everything (and that’s already a problem). Good enough never feels like enough, and you set impossible standards for yourself.

Searching for perfection anywhere is too much stress. And it collapses as soon as you understand nothing will always be perfect. Yet, it might not even be your fault.

Usually, overachievers grew up believing they were worth their accomplishments . So then, they struggle to stop striving. Research on perfectionism links them to increased anxiety, depression, and even cardiovascular problems.

Embrace imperfection because perfectionism is a trap that leads to chronic stress.

• I tried to obtain the perfect body by training even three hours a day.
• I tried writing perfect articles when I started on Medium.

But there comes a moment when you burn out and realize perfection is not sustainable. So, you accept that mistakes are part of growth and learn to celebrate progress rather than perfection.

Set a good enough bar for your projects and see how it impacts your stress levels. Prove me wrong if I am not telling the truth, but I bet you won’t.

Let’s admit it — you struggle with delegation. And you often feel overwhelmed.

You believe things won’t be right unless you do them yourself. And I get you.

The first time they promoted me to team leader, I made the same mistake. I wanted to do everything myself because I thought passing down the information would take me more time than doing it myself. But as a result, I became a bottleneck, and my team struggled.

Unfortunately, micromanaging leads to burnout, not only for you but also for those around you. It damages relationships and workplace morale, so you have to take extra care of it.

Every good team works because of two things: trust and delegation.

No one can do everything alone. And each member has its strengths and weaknesses. So, identify tasks you can delegate and remind yourself that done is better than perfect.

Start small — delegate one task this week and resist the urge to correct it unnecessarily. Give people the freedom to fail and learn. They won’t fail twice, and you will have an easier life.

You want to help people — how noble . But who’s helping you?

You might find it challenging to say no and often feel overwhelmed. But there’s nothing you can do — you fear disappointing others.

Studies show that chronic people-pleasing links to increased stress levels and even digestive issues. You always try to meet others’ expectations. And as a result, your body remains in a constant state of tension.

Prioritization doesn’t only work with tasks — you must also use it in your life.

Prioritize yourself and learn how to say no. Stop thinking it means you don’t care because it doesn’t. You are only protecting your well-being.

Yet, you can’t wake up tomorrow and refuse everything that comes your way. It would be strange, and you probably couldn’t do it. So, start small and gradually become comfortable setting limits. Remind yourself that healthy relationships include mutual respect for boundaries.

You are ready to give up everything when you have high expectations.

You struggle to disconnect and always think about what’s next. And there’s a self-worth mechanism deep inside your heart that yells that you might lose purpose if you stop working.

I felt like this my whole life. I couldn’t stop studying, and I couldn’t stop working once I got a job. But I was about to risk the love of my life and realized there’s so much more beyond work.

Research found a link between excessive work hours and heart disease, depression, and sleep disorders. So, you may want to stop before it’s too late.

Work-life balance has become a hot topic since most can work from home.

Until these last years, that was unimaginable. And people didn’t have the right tools to separate work and personal life. But without clear boundaries, you might find yourself working at midnight.

Make time for hobbies, relationships, and activities that bring joy beyond work. Succeeding in your job brings satisfaction, but there’s so much more to experience.

Try a shutdown ritual at the end of each workday to create a clear mental separation between work and personal life. You can walk, read a book, or even drink hot tea.

Stop analyzing every possible outcome for every decision you might want to make. You can’t always be paralyzed by indecision, or you will never accomplish your goals.

Overthinking is a problem . Neuroscientific research shows how it activates the brain’s stress response , leading to increased anxiety and decreased problem-solving abilities.

Do you want to spend your best years thinking about each possible outcome and maybe even get it wrong? Or is it better to try out as much as possible and find the success formula by doing?

Do you overthink? Practice mindfulness and stop for at least ten minutes.

Overthinking drains your energy and creates unnecessary stress. But you can set time limits on decisions and focus on taking action rather than endless deliberation.

Journaling or meditation can help create mental clarity. They can give you awareness of your thoughts running away freely so you can block them. And the faster you block an idea, the easier you can throw it away before it spirals into a vortex of problems.

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