Burnout Causes and Solutions: A Complete Guide to Avoid Exhaustion

Burnout can mean different things to different people. However, I’ve figured out what the true meaning behind it is: masking. Everyone experiences burnout differently. In my conversations with clients, I’ve noticed a common pattern - many people hide their feelings, emotions, and behaviors in their educational, social, and occupational lives.

If you’re experiencing burnout, you might be masking to avoid potential consequences. Think of it as part of the fight/flight/freeze response.

Causes of Burnout

Burnout can stem from behaviors we often overlook:

• A friend makes a joke, and even though it’s not funny, you laugh - maybe to avoid hurting their feelings.

• Someone shares a political opinion you don’t agree with, yet you nod along to avoid confrontation.

• Your boss micromanages you, and you feel unable to set boundaries.

All three examples show someone masking their true self. Pretending to be someone you’re not - or hiding your real thoughts and feelings - is draining. Over time, this emotional labor can lead to burnout.

Signs and Symptoms of Burnout

• Avoiding certain people in your life

• Difficulty waking up and going to work

• Feeling defensive when receiving feedback

• Trouble concentrating or making decisions

• Physical symptoms like migraines or insomnia

Tips on Handling Burnout

1. Manage Commitments

Don’t promise something unless you’re sure you can follow through. Overcommitting is a major cause of exhaustion and overwhelm.

2. Responses vs. Reactions

Impulsive reactions often lead to regret. When we don't pause to process, our brain defaults to old habits - not always the best ones.

Instead, try:

• “Let me take a moment to think about this.”

• “I respect your opinion - here’s mine.”

You don’t need to respond instantly. You don’t have to laugh at every joke. Start by pausing and taking a deep breath - give your brain a break before deciding.

3. People-Pleasing

Have you ever felt uncomfortable when someone tries too hard to please you? Many of my clients report that excessive flattery feels fake or unsettling. Keep that in mind when you agree with everything someone says, even if you don’t share their views.

4. Build Structure

Structure creates peace. Whether it’s a to-do list, journaling, or setting daily reminders, having a plan helps you stay grounded.

Think of it this way: If you don’t have an address, how will you get to your destination? Without direction, you’ll feel overwhelmed. Most people I see struggling with burnout describe feeling emotionally overloaded.

Try setting 3 realistic goals per day to help reduce stress and stay focused.

Preventing Burnout in the Future

Prevention is always better than treatment. Here’s how to keep burnout at bay:

1. Categorize Your Commitments

Break down your life into categories:

• School

• Work

• Social

• Personal Time

• Family Time

• Home

In each category, limit yourself to 3 key tasks at most. Boundaries matter.

2. Know Your Triggers

Ask yourself: What causes me to overcommit?
Maybe you're afraid of conflict, so you agree to things to avoid confrontation. Awareness is your first defense.

3. Build Healthy Relationships

It’s okay to set boundaries - even with people close to you. Not everyone belongs in your life, and not everyone will like you. Protect your peace by nurturing supportive, respectful relationships.

4. Avoid Impulsive Decisions

This one should be at the top of your list. Whether it’s emotional spending or saying “yes” too quickly, impulsive decisions often create long-term stress.

Before committing, ask yourself: Is this in my best interest? Give yourself space to decide.

When Should I Seek Help?

If burnout symptoms persist or worsen despite your efforts, it's time to seek professional help. Therapists and counselors can help you explore the underlying causes, including anxiety, trauma, or depression, and provide personalized coping strategies.

Therapist’s Orders

Burnout doesn’t have to control your life. By recognizing the signs and applying these tips, you can reclaim your energy, protect your mental health, and build long-term resilience.

Start small. Start now. Your mind and body will thank you.