How to tell if you are burned out vs just tired

## Burnout vs. Tired: The Critical Distinction Tired is a sprint that wore you out. Burnout is discovering you've been running a marathon for years on a treadmill going nowhere. ### Regular Tired: Temporary Depletion **Characteristics:** - Physical exhaustion primarily - Improves with rest/sleep - Motivation intact underneath - Still care about outcomes - Specific to situation/project **Recovery Time:** - Weekend catches you up - Good night's sleep helps - Vacation actually refreshes - Energy returns predictably ### Burnout: Systematic Breakdown **The Three Dimensions (Maslach Model):** **1. Emotional Exhaustion** - Empty tank even after 12 hours sleep - Coffee doesn't help anymore - Simplest tasks feel monumental - Physical symptoms chronic **2. Depersonalization/Cynicism** - Nothing matters anymore - Lost empathy for others - Bitter about work/life - Isolated from colleagues - Default negativity **3. Reduced Personal Accomplishment** - Feel incompetent at everything - Can't remember why you cared - Productivity tanked - Imposter syndrome intensified ### The Progression Stages **Stage 1: Honeymoon Phase** - High energy and commitment - Putting in extra hours happily - Skipping breaks - Feeling invincible **Stage 2: Onset of Stress** - Occasional fatigue - Irritability appearing - Sleep quality declining - Some days are hard **Stage 3: Chronic Stress** - Persistent exhaustion - Cynicism creeping in - Physical symptoms appearing - Procrastination increasing **Stage 4: Burnout** - Complete exhaustion - Escape fantasies constant - Physical symptoms chronic - Performance severely impacted **Stage 5: Habitual Burnout** - Depression/anxiety diagnosed - Chronic mental/physical fatigue - Complete disengagement - May need medical leave ### Key Differentiators **The Rest Test:** - Tired: Rest restores you - Burnout: Rest doesn't help **The Scope Test:** - Tired: Limited to specific area - Burnout: Affects everything **The Timeline Test:** - Tired: Days to weeks - Burnout: Months to years **The Care Test:** - Tired: Still care, just exhausted - Burnout: Can't access caring **The Body Test:** - Tired: Mainly fatigue - Burnout: Multiple symptoms (headaches, GI issues, insomnia, getting sick constantly) ### Physical Symptoms of Burnout - Chronic headaches/migraines - Digestive issues - Insomnia or oversleeping - Frequent illness - Heart palpitations - Muscle tension/pain - Appetite changes - Skin problems ### Psychological Signs - Anxiety about work on Sunday - Dread getting up - Fantasizing about quitting daily - Increased irritability - Memory problems - Difficulty concentrating - Loss of creativity - Feeling trapped ### Industry-Specific Burnout **Healthcare:** Compassion fatigue **Tech:** Innovation exhaustion **Education:** Emotional depletion **Service:** Customer fatigue **Creative:** Inspiration drought ### Recovery Paths **For Tired:** - Take a day off - Improve sleep hygiene - Set boundaries on current project - Say no to one thing **For Burnout:** - May need extended leave - Professional support (therapy) - Systematic life changes - Career reevaluation - Medical assessment ### The Hard Truth **Burnout Risks:** - 63% increased risk of sick days - 2.6x more likely to leave job - 23% more likely to visit ER - Increases heart disease risk - Can trigger major depression ### Prevention Strategies **Individual Level:** - Regular breaks non-negotiable - Boundaries between work/life - Hobbies unrelated to work - Social connections prioritized - Regular exercise/movement **Organizational Level:** - Reasonable workloads - Autonomy in role - Recognition/appreciation - Clear expectations - Psychological safety ### When to Seek Help **See a Professional If:** - Symptoms persist over 2 months - Physical symptoms increasing - Using substances to cope - Relationships suffering - Suicidal thoughts *Burnout isn't a personal failure - it's a systemic issue. You can't self-care your way out of burnout without addressing what burned you out.*