Signs You Need To Slow Down And Take A Break
Written by Michelle Ong | January 18, 2025 | Productivity, Wellness
Burnout signs are often brushed off as just being “tired” or having a “bad week.” In this post, I’ll highlight common signs and explain why it’s crucial to slow down and take a break.
Ever feel stuck on a hamster wheel—constantly running, overwhelmed, and too exhausted to take a break? I used to think staying busy meant being productive and tied my self-worth to what I achieved. Pushing myself non-stop led to intense stress, and when I reached my breaking point, I knew something had to change.
“You can’t pour from an empty cup. Take care of yourself first.”
In this post, I share the 9 warning signs I ignored—signs that could help you recognize if you are pushing too hard and need to slow down and take a break.
1. Physical Symptoms
Feeling “off” lately? Random aches, frequent colds, or trouble sleeping could be signs of burnout. It affects both your mind and body—headaches, muscle tension, changes in eating or sleep patterns, and getting sick more often. These are red flags your body is sending. Listen to them and take care of yourself now to avoid bigger issues later.
2. Feeling Demotivated
Ever feel like you don’t want to work and brush it off as laziness or procrastination? It’s easy to dismiss, but constant negativity and overwhelm signal burnout. Everything felt awful to me—my work, life, and surroundings. The more I focused on the negatives, the bigger they seemed, leaving me stuck. Admitting burnout wasn’t easy, but recognizing it helped me focus on solutions, taking small steps to break the cycle and regain my energy.
💡Discover how to get out from a slump and boost your motivation in this post.
3. Chronic Fatigue
“Sometimes the most productive thing you can do is rest.” – Mark Black
Chronic fatigue is a major red flag and often goes hand-in-hand with low motivation. No matter how much sleep I got—eight hours, ten, or even a whole weekend—I always felt drained. Getting out of bed was a struggle, and even small tasks felt overwhelming. At the time, I thought I just needed more rest. But looking back, it wasn’t about sleep—it was burnout creeping in.
4. Feeling Stuck
Do you feel stuck in a cycle, like nothing you do will make things better? That overwhelming sense of hopelessness and dread—especially towards work—signals burnout. If this resonates, it’s your body and mind asking for a break. Pause, breathe, and step back.
5. Brain Fog
Brain fog feels like your mind is stuck in a haze, running on low power, making even simple tasks harder than they should. For me, it showed up as rereading the same paragraph endlessly or blanking on daily passwords. It’s more than an inconvenience—it’s a red flag. Your mind and body are saying, “I’m overwhelmed and need a break.” Rest and recovery aren’t optional—they are essential.
6. Increasing Disinterest
Avoiding things that once excited you is a clear sign of burnout. Whether it’s a work project, a hobby, or time with friends, everything starts feeling like a chore. You feel disconnected, drained, and just “meh” about things you used to enjoy. Burnout doesn’t just steal energy—it takes away your joy.
7. Disorientation
A clear sign of burnout is disorientation—a lost, disconnected feeling like you’re drifting without direction. For me, it showed up as “zoning out.” I’d sit there staring at nothing, stuck in my head, minutes slipping by. Trying to focus felt like wading through quicksand—no matter how hard I tried, my brain wouldn’t cooperate. At the time, I didn’t realize it was burnout taking its toll.
8. Mood Swings & Poor Emotional Control
“Be patient with yourself. Nothing in nature blooms all year.”
One moment, you are snapping at loved ones; the next, you feel like crying for no reason. When small annoyances feel overwhelming, it’s a sign something’s off. Mood swings—irritability, frustration, or emotional ups and downs—are burnout’s way of draining not just your energy, but your emotional control too.
💡Check out this post for helpful tips on managing anger.
9. Neuroticism
Do you catch yourself replaying mistakes and thinking you are not doing enough? Overthinking and harsh self-criticism can be signs of burnout. It might start small—like forgetting an email or missing a meeting—but instead of brushing it off, you spiral, criticizing yourself and worrying about others’ opinions. Burnout amplifies self-doubt, making small slip-ups feel huge. It’s a sign you are running on empty and need a break.
Final Thoughts
“In dealing with those who are undergoing great suffering, if you feel ‘burnout’ setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself.” – Dalai Lama
Whether you are an overachiever or feel pressured by others’ expectations, ignoring burnout signs can harm your well-being. Burnout isn’t just about being tired; it’s a signal that something needs attention. Recognizing these signs is the first step toward change—whether it’s taking breaks, saying no, or seeking support. If you are feeling any of these signs, slow down, reflect, and prioritize your well-being before burnout worsens.
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