What Burnout Really Feels Like (And Why It’s Not Always Obvious)
A softer look at the quiet signs of burnout, how it shows up in everyday life, and gentle ways to find your way back to yourself.
TL;DR: ⚡️
Burnout isn’t always dramatic. Sometimes it shows up as brain fog, missed texts, and feeling “meh” about things you usually love. In this post, I’m sharing how it feels for me, the early signs I watch for, and small ways I find my way back through movement, mindfulness, and soft resets.
Before we dive in...
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By Jess / The Bloom Collective
Burnout doesn’t always arrive loud. Sometimes it creeps in through the little things, like needing three alarms to wake up, forgetting what you walked into a room for, or feeling totally drained by a single notification.
It can look like scrolling endlessly because your brain won’t settle. Or realizing that even the things you usually love feel a little flat right now.
I’ve been there more times than I’d like to admit. And what I’ve learned is that burnout isn’t always about doing too much. It’s often about being too far from yourself.
The Emotional Texture of Burnout
Burnout doesn’t always feel like a total collapse. Sometimes, it feels like moving through fog.
For me, it can feel like there’s a heaviness in my body that’s hard to explain, like I’ve been holding my breath for days without realizing it. I’m irritable, even when nothing is technically wrong. I crave space, but when I finally get it, I feel disconnected or weirdly lonely. I notice myself withdrawing not just from people, but from the small daily things that usually anchor me.
Morning movement? Skipped.
Stepping outside? Too much effort.
Even asking myself how I feel feels overwhelming.
Burnout has a way of making the world feel flat. Everything starts to blur together. Messages go unanswered. Simple decisions feel like mountains. And instead of resting, I catch myself numbing out—scrolling, avoiding, or overthinking.
It’s sneaky. You don’t always know you’re in it until you’re already deep. But the more I’ve learned to name the signs without judgment, the easier it is to meet myself with softness, and not shame. Because burnout isn’t just about doing too much. It’s often about being too far away from yourself for too long.
Signs You Might Be Closer to Burnout Than You Think
Some signs of burnout don’t come with a big crash. They’re subtle. They show up in the everyday moments when your body or mind is quietly waving a hand, asking you to pay attention.
Hitting snooze over and over, even after a full night of sleep. Your body isn’t just tired—it’s asking for a different kind of rest.
Feeling overwhelmed by simple things like answering a text or choosing what to eat. The smallest decisions suddenly feel like too much.
Losing interest in the things you normally enjoy. The spark dims, and everything starts to feel like a chore.
Wanting to cancel plans—not out of laziness or flakiness, but because your system is craving stillness and space.
Clicking through multiple tabs or tasks but not finishing anything. You’re moving, but you’re not landing anywhere.
Imagining big life changes—moving, quitting, starting over—not out of inspiration, but as a way to escape how stuck or overstimulated you feel.
These moments might seem small, but they carry weight. They're not proof that you’re behind or broken. They’re signals. Invitations to slow down, check in, and return to yourself before your body forces you to.
What Helps Me Come Back
Sound baths — 10 minutes in the background helps calm my system
Movement — Nothing fancy, just walking it out or stretching on the floor
Comfort shows + walking pad — Reality TV while I move? It works
Steps over pressure — I aim for 8k steps, 10k on good days
Podcasts that feel like friends — I come back to the ones that make me smile as I listen
One of my favorite things I’ve been doing lately is building and using my Low Dopamine Menu. It’s essentially a simple, sensory-based way to meet myself where I am without pressure or overstimulation. It’s not about checking off a list. It’s about choosing something soft and supportive when my energy is low: making the bed, sipping warm lemon water, walking Bagel without my phone, laying on the patio and letting the sun shine down on my face, opening a window, or just lighting a candle.
If you’re curious how to create one for yourself, I walk through the process in How to Create a Dopamine Menu That Works for YOU. And if you’re more of a morning person (or trying to be), The Dopamine Menu: Crafting a Morning That Feels Good shares how I use mine to start the day from a place of calm instead of chaos.
What a Low-Stimulation Day Can Look Like
When your energy feels low or your nervous system is overloaded, sometimes the most helpful thing you can do is lower the volume on everything. The focus shifts from doing more to simply being with yourself in a way that feels calm and steady.
Here’s one way a slow, nourishing day could look:
Start with water – Try drinking a glass of water before your coffee to ease into the morning
Wear something soft – Choose clothing that feels comfortable and helps you feel at ease
Step outside – Even a few breaths of fresh air or standing in the sun can help reset your system
Move lightly – A short walk, a few stretches, or just noticing your breath while you move
Watch or listen to something familiar – A comfort show or your favorite podcast can soothe the nervous system while offering light engagement
Do one supportive action – That could be a warm meal (my personal fav), a nap, journaling, or simply canceling a plan so you can rest
It doesn’t have to be structured or perfect. The invitation is to return to yourself in small ways through comfort, slowness, and care. Let your day be quiet, kind, and shaped by how you feel, not what needs to get done.
Mindful Check-In Questions
If you’ve been feeling off, here are a few questions I like to come back to and maybe you will too:
What’s quietly draining me right now?
What’s something I’ve stopped doing that usually makes me feel better?
If I gave myself full permission to rest, what would that look like?
When did I last feel like myself—and what was different that day?
What’s one thing I could say no to right now to make space?
Ways to Reconnect with Yourself
Burnout can leave you feeling far from your center. Reconnection doesn’t have to be big or performative. Sometimes it’s just one small decision that gently shifts your energy.
Mindful Breathing
Journaling without editing
Spending a few minutes in nature
Unplugging for a bit
Creative play (no pressure to be good, honestly just let it rip tater chip)
Stretching, walking, moving your body gently
Speaking to yourself with more softness than usual
The most important takeaway for this is to start where you are. Even something as simple as choosing from your Low Dopamine Menu can help you return to your rhythm with less friction and more care.
The Low-Dopamine Menu: Crafting a Morning Routine That Adapts to Your Life
The Dopamine Menu: Crafting a Morning Routine That Adapts to Your Life
Let’s Stay Connected
New posts go live every Thursday at 6 PM MST. Tune in each week for fresh reflections and routines to support your energy and clarity.
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Follow along for insights, slow living tools, and ways to feel more like yourself in the days ahead.
With warmth and light,
Jess 🌿
Reiki Healer, Modern Wellness Writer & Founder of Vibrational Bloom
