Mental Burnout Symptoms: What They Are and What to Do About Them
Mental Burnout Symptoms: What They Are and What to Do About Them
Burnout is a struggle that many young people face, especially as we navigate challenging times with election seasons, job demands, economic struggles, familial responsibilities, and the demands of just surviving day-to-day. For Black women, data shows that dealing with racism, microaggressions, sexism, and biases adds to the emotional toll, which can worsen burnout.
As young Black professional women, we often carry so much—ambitions, responsibilities, dreams, and the need to navigate these unique struggles. It’s no surprise that the mental symptoms of burnout can sneak up on us. We often talk about the physical symptoms of burnout, such as sleep issues, fatigue, and muscle tension, but let’s also discuss the mental, or “invisible,” symptoms of burnout.
Recognizing the Mental Burnout Symptoms
Here’s what mental burnout can look like:
Emotional Exhaustion: Feeling drained or overwhelmed, even after rest. It’s that sense of fatigue that sleep doesn’t quite fix.
Detachment: Not feeling like yourself, distancing yourself from loved ones, and a loss of joy in activities you used to love.
Cynicism: Persistently viewing work or life situations from a pessimistic perspective, leading to feelings of hopelessness.
Difficulty Concentrating: Struggling to focus, feeling scattered, or noticing a dip in your creativity, inspiration, or productivity.
If you’re noticing any of these symptoms, know that you are not alone. It is challenging to struggle with these symptoms internally, especially when no one else can see those changes. Acknowledging them is the first step toward healing.
3 Tips to Overcome Mental Burnout Symptoms
Embrace Rest and Advocate for Your Needs:
Healing from burnout means addressing specific aspects of your situation. Take time off whenever you can. Rest allows you to recharge and reflect on what might be triggering the burnout. Once you identify the specific triggers, you can make appropriate changes, which may require advocating for yourself. It’s okay to say "no" to additional requests or ask your boss to remove a task from your plate. Speak up about your boundaries and request the support you need.Let Go of Unrealistically High Expectations:
If you’re feeling mentally burnt out, it may be time to shift your mindset about work and responsibilities. For high achievers, this might mean embracing “good enough.” Your “best” can vary depending on your time, energy, and capacity—and that’s okay! Practice self-compassion and be gentle with yourself if you fall short of the expectations you’ve set. Treat yourself with the same kindness and understanding that you offer others.
Reconnect with Your Inner Joy:
Incorporate mindfulness into your life. Mindfulness—the practice of non-judgmental awareness of the present moment—has been proven to reduce stress. If you notice yourself drifting from loved ones, make an effort to do the opposite, even if it doesn’t come naturally. Surround yourself with those who uplift and understand you. Spend time with your support system; they can support you, but only if they know you’re struggling.
As a therapist who works with Black women professionals navigating these same struggles, I know all too well how challenging it is to first identify these symptoms as burnout and how to seek support.
If these symptoms feel pervasive and difficult to navigate, book a call with me today for a free 15-minute consultation for therapy services. I'm here to help and support you.
Remember: You are not defined by what you produce or how much you achieve. When mental burnout symptoms appear, it’s a sign that it’s time to pour back into yourself, slow down, and re-evaluate what’s most important to you.
You are worthy of rest, joy, and all the good things life has to offer.
