What Does Burnout Feel Like?

You open your inbox to answer one email, only to see six more arrive. No matter how fast you work, the backlog grows. Soon enough, you've reached a point where stress becomes unmanageable: burnout. 

I’ve been there too. 

In aviation, there's a phrase for this: being "behind the airplane." When a pilot stops anticipating what’s coming next (speed, altitude, direction), they’re constantly reacting instead of staying in control. That’s exactly what burnout feels like in real life. You’re not exactly flying, just trying not to crash.

The good news is, you're not alone, because it's not rare. Gallup's 2023 report found that 28% of employees feel burned out "very often or always." 

If you're not sure what burnout feels like or if you've been experiencing it, here's the perfect guide for you. 

Defining the Feeling of Burnout 

Stress isn't always a bad thing. In small doses, it pushes you to perform better, but when this pressure becomes constant, it turns into burnout. 

Burnout is a state of chronic exhaustion that drains both your energy and motivation. Emotionally, you may feel cynical or hopeless or dread facing another day. Physically, it shows up as unshakable fatigue, brain fog, or even headaches that don't go away with rest. 

The Mayo Clinic describes burnout as "energy depletion, reduced efficacy, and detachment." But don't worry, it doesn't mean something is fundamentally wrong with you. According to research by UC Berkeley psychologist Christina Maslach, "Burnout is not a problem of people but of the social environment in which they work."

Real-Life Examples of Burnout

Burnout isn't rare. It can show up in all kinds of real situations, no matter what stage of life you're at. Here are some real-life examples of burnout you may be able to relate to.

School

When I was in flight training, my instructor said, “Stay ahead of the airplane.” Although this phrase comes from aviation training, it applies everywhere. The basics you've mastered can suddenly feel overwhelming just because your mental bandwidth is already depleted.

Workplace

You clear ten emails, and fifteen more land in your inbox. Then, there are back-to-back meetings, strict deadlines, and constant notifications, until your sense of control completely evaporates. 

This happens way more often than you think. According to a Deloitte survey, 77% of workers report experiencing burnout in their current job. On top of that, the American Psychological Association found that 79% of employees reported work-related stress in just the past month.

Healthcare

During the pandemic, healthcare workers faced one of the worst burnout crises in history. The long shifts, emotional strain, and sheer volume of patients exhausted the workers physically, emotionally, and even morally. 

A study from Massachusetts found that nearly 40% of healthcare workers in the state reported burnout. Plus, one-third of healthcare workers under age 35 intended to leave healthcare within two years.

As a result, many weren't able to provide care at the standard they once delivered. That means burnout isn't just hard on the person experiencing it, but their dependents, too.

Signs You're Experiencing Burnout

Not sure whether you're experiencing burnout? You don’t need a diagnosis; the signs are usually right in front of you.

Emotional Signs

• You’re irritable, cynical, or unmotivated.

• You feel detached from your work.

• You question whether your work even matters.

This is more likely to manifest at work, as a 2024 HR Brew survey found that 82% of white-collar employees reported some degree of burnout.

Physical Signs

Burnout is not just a mental issue - it also takes a toll on your body. Common physical signs include:

• Headaches that won’t go away.

• Broken sleep patterns.

• Fatigue before you even start your day.

Gallup's 2024 Global Workplace Report revealed that 41% of workers worldwide experience "a lot of daily stress." 

Cognitive Signs

Your brain pays the biggest price when struggling with burnout. 

• Brain fog, constant mistakes, forgetfulness.

• Quick tasks now take hours.

• Hard to concentrate on even simple tasks. 

• Drop in work quality.

Here, most workers make the mistake of assuming that exhaustion is a sign they're doing well at work. As American academic and best selling author on vulnerability and leadership, Brené Brown puts it, "Exhaustion is not a badge of honor." Ignoring these warning signs and pushing through only worsens the spiral.

How Burnout Impacts Life & Work

Let’s be clear: you can’t fix burnout just by taking a day off. If left unaddressed, it can bleed into other areas of your life and cause more damage. 

Productivity is usually the first casualty. You’ll take longer to finish tasks, make more mistakes, and spend most of your time catching up.

This leads to mental health issues like depression and anxiety. The World Health Organization reported in 2022 that depression and anxiety lead to nearly 12 billion lost workdays each year, costing the global economy about $1 trillion annually. 

Employers also feel the impact directly. According to HR Dive, burnout costs range from $3,999 to $20,683 per employee every year in turnover, lost output, and health expenses. Plus, employees with burnout symptoms are 6 times more likely to quit within 3 to 6 months. 

The consequences aren't limited to the office, as relationships often take the hit next. When you have nothing left in the tank, family and friends end up with the scraps of your energy.  Most importantly, burnout also carries serious health risks, such as anxiety, hypertension, and depression.

Path Forward

Burnout can make you feel like you're permanently behind. No matter how hard you push, the gap just keeps widening. However, recognizing it is already the first step toward recovery.

I’ve learned this the hard way. When I’m buried in work and can’t seem to catch up, my instinct is to push harder, but that only puts me further behind. What actually helps is stepping back, breathing, and planning my next move.

A little awareness, better boundaries, and intentional downtime can be the difference between running on fumes and actually moving forward with control.

References:

1. Gallup: Employee Burnout: The Causes and Cures. Accessed 12/10/2025.

2. Mayo Clinic: Job burnout: How to spot it and take action. Accessed 12/10/2025.

3. Taylor Francis: Understanding Burnout: Work and Family Issues. Accessed 12/10/2025.

4. Deloitte: Workplace Burnout Survey. Accessed 12/10/2025.

5. American Psychological Association: 2023 Work in America Survey: Workplaces as engines of psychological health and well-being. Accessed 12/10/2025.

6. Boston University Chobanian & Avedisian School of Medicine: COVID-19 Pandemic Responsible for High Rates of Burnout Among Health-care Workers. Accessed 12/10/2025.

7. HR Brew: Burnout was on the rise in 2024, but so was engagement. That could spell trouble for employers in 2025. Accessed 12/10/2025.

8. The Ex-Space: Key Insights From the Gallup’s 2024 State of the Global Workplace Report. Accessed 12/10/2025.

9. WHO: Mental health at work. Accessed 12/10/2025.

10. HR Dive: Burnout can cost companies up to $21K per employee annually. Accessed 12/10/2025.

11. McKinsey: What is burnout? Accessed 12/10/2025.