Top 10 Signs You’re Experiencing Burnout and What to Do About It

Burnout is often misunderstood and under-discussed—especially among men. Cultural expectations around toughness, stoicism, and providing can make it hard for men to recognize when they’re burning out, let alone talk about it. But burnout isn’t weakness—it’s a warning signal that your mind and body are stretched beyond their limits.

Here are 10 signs you may be experiencing burnout.

1. Constant Fatigue—Even After Rest

You get a full night’s sleep, maybe even sleep in on the weekend, but you still wake up tired and struggle to get through the day. You’re not just physically exhausted—you feel drained mentally and emotionally.

2. Irritability and Anger

Burnout can show up as low frustration tolerance. You snap at people, feel agitated over small things, or find yourself getting angry in traffic or during minor disagreements.

3. You’ve Lost Interest in Things You Used to Enjoy

You stop doing the things that once gave you joy—playing basketball with friends, working on your car, gaming, or watching your favorite shows. You feel numb or uninterested.

4. You Feel Like You’re Always “On Edge”

You’re constantly wired, like you can’t relax even when you’re supposed to be off the clock. Your mind races with to-do lists or worst-case scenarios, and you can’t unwind—even with distractions.

5. You’re Withdrawing Socially

You stop answering texts or ghost group chats. You avoid friends, family, and coworkers. Social interactions feel like a chore rather than a recharge.

6. You’re Not Performing Like You Used To

At work, you feel slower, less creative, or disorganized. You miss deadlines or make small mistakes you never used to make. Motivation is low, and productivity suffers.

7. You’re Relying on Coping Mechanisms More Heavily

Alcohol, weed, junk food, porn, or excessive screen time become regular escapes. They may help you “numb out” for a bit, but the stress and emptiness always come back.

8. Increased Self-Doubt and Negative Thoughts

Burnout can cause a crisis of confidence. You start questioning your competence, your worth, or whether you’re good enough—at work, in relationships, or as a man.

9. Physical Symptoms Are Creeping In

Your body starts signaling distress—headaches, muscle tension, digestive issues, or frequent colds. Stress and burnout have real physical consequences.

10. You Feel Disconnected from Your Purpose

You feel like you’re just going through the motions—wake up, work, eat, sleep, repeat. You might feel like your life lacks meaning or direction.

So What Can You Do About It?

Burnout recovery isn’t about grinding harder or “manning up.” It’s about taking real action to reset and care for yourself. Here are some steps to consider:

• Talk to someone. A therapist (mens wellness clinic) , coach, or even a trusted friend can help you unpack what’s going on.

• Rebuild boundaries. Learn to say no and protect your downtime. Stop glorifying overwork.

• Get back to basics. Sleep, nutrition, and exercise aren’t luxuries—they’re essential.

• Address root causes. Is your job, relationship, or lifestyle aligned with your values and needs?

• Be patient. Burnout recovery takes time. Progress can be slow, but it’s worth it.

To access cognitive behavioural therapy in Toronto, specializing in men’s mental health, please contact the mens wellness clinic to book a free 15 minute consultation through their website or by phone at 416 834 2080. To access therapy for women contact psychology today, which provides a list of psychotherapist that practice cognitive behavioural therapy.