It’s 11pm, and you’re staring at the ceiling, running through everything that went wrong in the office today. You’ve been doing this every night for weeks. Sleep doesn’t just happen anymore, and even when it does, it doesn’t feel like you’ve rested. The alarm goes off, and it feels like you’re gearing up for battle again. Work used to be stressful but never like this. Now it’s like a weight constantly on your shoulders, making it hard to muster the energy to do anything.
If this sounds familiar, you might be experiencing burnout. It’s not just about being tired or having a bad week, burnout can leave you feeling emotionally drained, physically exhausted, and mentally scattered. When you’re in the thick of it, even small tasks feel monumental.
What Does Burnout Actually Look Like?
Burnout doesn’t always hit all at once. For many, it will creep up slowly, possibly starting with feeling irritable more often or struggling to focus. You might notice you’re snapping at colleagues or forgetting important deadlines, and over time, this can escalate until work and sometimes life in general, just feels overwhelming.
Here are some common signs to look out for:
Physical Symptoms: Constant fatigue, headaches, or stomach problems that don’t seem to have a clear cause.
Emotional Symptoms: Feeling cynical, detached, or hopeless about work.
Cognitive Struggles: Difficulty concentrating, making decisions, or remembering tasks.
Behavioral Changes: Avoiding work, procrastinating, or using unhealthy coping mechanisms like overeating or drinking.
If you recognize yourself in any of these, it’s important to know that burnout isn’t a personal failing. It’s a response to prolonged stress, and it’s something you can recover from with the right support.
Why CBT Can Help
Sufferers of burnout will feel like there’s an endless cycle of stress. Cognitive Behavioral Therapy (CBT) is a proven technique to breaking that cycle. It focuses on identifying and changing the thought patterns and behaviors that fuel stress and overwhelm.
Here’s how CBT can make changes for you:
- Find the Root Cause
Burnout doesn’t happen for no reason. So, CBT helps you identify what’s actually driving your stress. Is it perfectionism? Fear of disappointing others? Unrealistic workloads? Once you understand the underlying triggers, it becomes easier to address them.
- Reframe those Negative Thoughts
When you’re burned out, it’s easy to fall into patterns of thinking, “I’ll never be good enough” or “If I don’t do this perfectly, I’ll fail.” CBT helps you challenge these thoughts and replace them with more balanced, realistic ones. For example, instead of thinking, “I’m terrible at my job,” you might learn to say, “I’m doing my best under difficult circumstances.”
- Develop Healthy Coping Mechanisms
One of the hallmarks of burnout is feeling like you have no control. CBT provides the practical tools to help you take back control. This might include time management strategies, relaxation techniques, or setting boundaries at work.
- Recognize Progress
When you’re deep in burnout, it’s hard to see any positive changes. CBT encourages you to track the small wins, like taking a break when you need it or saying no to an extra project.
Taking the First Step
If you think burnout is affecting you, reaching out for help is a major step and the most important one. CBT is a structured, supportive approach that meets you where you are and gives you help to move forward.
Your work doesn’t have to define you, and burnout doesn’t have to be permanent. With our help, you can feel more balanced, more in control, and more like yourself again.
You deserve to feel better.
PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties. We also see clients for a range of other issues.
If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.
