Signs of Burnout and How to Recover: Advice from NC Counselors

Burnout Is More Than Just “Being Tired”

On the outside people say, “I’m just tired” or “I’m okay”. Yet, what they are experiencing is often burnout. You can typically feel the essence of “burnout” on an emotional, physical, and mental level. Burnout can cause a person to experience exhaustion.

The exhaustion is caused by prolonged stress from varying life activities. With adults we at Santos Counseling often see burnout in work-related areas, but it can also stem from caregiving, parenting, academic pressure, or unresolved trauma. In North Carolina, especially among high-performing professionals and caregivers, burnout is showing up more than ever.

At Santos Counseling, our NC-based counselors work with clients every week who say things like:

“I used to enjoy my work, but now I feel nothing.”
“I’m exhausted but can’t stop pushing myself.”
“I just want to feel like myself again.”

If that sounds familiar, keep reading. You’re not alone — and there is a way back. A way to reclaim your life and mental health.

3 Burnout Recovery Tips from Counselors

Below are a few helpful ways to navigate burnout. We strongly encourage you to begin by knowing that burnout takes more than a weekend off. Recovery and true restoration from burnout requires support, intention, and consistent change over time.

Here’s what our licensed counselors at Santos Counseling in Greensboro, NC encourage you to consider:

1. Rebuild Your Boundaries

Tip: Start by creating a boundary around your energy and time. You can do this by saying “no” more often, creating a “do not disturb” time on your phone and tech devices, turning off work email after hours, or blocking off times on your physical calendar.

Example: Sarah, a Greensboro-based director, used to check emails late into the night. Way after work hours finished. Sarah’s counselor helped her set a 7:30 p.m. boundary: no screen time, no checking work emails, and no work talk. At first, Sarah told her counselor that she felt guilty and struggled to follow through. She felt an internal need to work and struggled with shifting to a mindset that taking a break does not mean she is not productive. After a few sessions of counseling, Sarah solidified her boundary and now looks forward to unplugging.

2. Focus on One Micro-Win a Day

Tip: Something that our counseling office often notices is that when addressing a change in life, people will often want to push through and get as much of it addressed at once as possible. Instead, we encourage being methodical, patient, and compassionate about the process. Try to choose daily small achieve items to complete instead of everything at once.

Example: Jeff, a UNC-G graduate student, was struggling to get out of bed. Instead of forcing himself to overhaul the entire morning and night routine, he worked with his counselor to set one micro-goal: The goal began with “flossing his teeth before 9 AM.” That small act helped Jeff to feel capable again, and he gradually added more steps over time to help him lean into confidence and action.

3. Re-Evaluate Your Environment

Tip: Before making changes, evaluate your environment to identify what exactly is fueling your burnout. You can start by thinking about where you spend time, how you interact with the environment, or where you feel unappreciated.

Example: Alex, a Charlotte-based engineer, realized his job over the past two years was draining him. He told his counselor that he felt very passionate about the work; however, with the new management team, the company made a shift in the last two years that has left him feeling not seen or valued. Through counseling, Alex explored what a healthier work culture would look like, how to communicate with his company, and ways to set boundaries. Over time, he was able to help his company learn about his emotional state and make an alignment where he and other employees felt seen, heard, and respected.

The case examples show that burnout recovery isn’t about doing more; it is about slowing down and investing in your mental wellness. You do not have to do it alone. Contact our counseling office to get connected with the right counselor.

Listen to Our Podcast: The Couch

If you’re not ready to start counseling yet, or you’re waiting for your first appointment, subscribe to our podcast — The Couch. We cover topics like burnout, mental health, relationships, and stress recovery with our team of expert counselors.

Common Signs of Burnout

Are you aware of the common signs of burnout? Mental Health America sheds light on numerous signs and symptoms of burnout. A key item they mention is how burnout is associated to ongoing stress. Remember, burnout doesn’t happen overnight. It is a slow and quiet process that often hides behind trauma, societal expectations, boundaries, and can disguised itself as “I’m just being busy.”

Here are signs to look out for:

• Constant tiredness, even after resting.
• Irritability.
• Trouble sleeping. This can be seen as oversleeping or having a hard time falling asleep or staying asleep.
• Emotional numbness. This can also feel like you are disconnected from what is taking place around you.
• Difficulty concentrating.
• You have a hard time staying motivated. In turn, this may make you feel “off” or like something is wrong.
• Feeling disconnected from your purpose.

Ready to Feel Like You Again?

Burnout is not a weakness or character flaw. It’s a signal from your body and mind that something needs care. We encourage you to reach out to our counseling office, start the process of listening and caring for your mind and body.  

Mental Health and Burnout

As mentioned before, burnout is connected to an ongoing process of stress accumulating over time. Because of the ongoing stress, it’s likely burnout can impact a person in the areas of anxiety, depression, and even trauma responses.

Counseling can help you understand what’s truly fueling your exhaustion and how to rebuild your life in a more sustainable and purposeful way.

At Santos Counseling, we serve individuals across North Carolina (in-person in Greensboro and online across the state) who are ready to address burnout. Many of our clients are working professionals, teachers, healthcare professionals, business owners, and parents trying to do it all.

We offer a team of culturally affirming, bilingual (counseling services in Spanish and English), and compassionate counselors ready to support you.