7 Stages Of Burnout
Burnout builds gradually, until one day, it feels like there’s nothing left for the things you once loved. That moment marked a turning point for me and, in many ways, a new beginning.
In high-stakes roles, especially for leaders, pushing through exhaustion has become a badge of honor. But I believe that burnout isn’t just about working too hard.
It’s about the absence of meaningful rest, resilience practices, and self-leadership. It’s a lack of self-awareness, the missed signals from our body that tell us when to pause, or low self-compassion, where we fail to give ourselves the care we deserve.
There’s also a systemic element to it. Burnout reflects the need for work cultures that respect human potential, enabling us to thrive sustainably and balance ambition with wellbeing.
So, what are the 7 stages of burnout and what do we tell ourselves about it?
1.The honey moon phase
Initial excitement, high energy, and commitment to work. Optimism is strong, and tasks feel meaningful. Early signs of stress might be ignored as the focus is on productivity and enthusiasm.
“I’m excited to dive in and give it my all.”
2. Stress onset
Initial stress symptoms like fatigue, irritability, and difficulty concentrating appear. Motivation begins to wane as energy dips, and stress management feels like an added task. Mild feelings of disconnection from work may start to surface.
"I just need to push through this, it’s only temporary."
3. Chronic stress
Stress becomes more noticeable and persistent, with a decline in motivation and productivity. Physical symptoms may emerge, such as headaches, fatigue, or digestive issues. Emotional signs like frustration, procrastination, or feelings of being overwhelmed start to show.
"Why does everything feel so overwhelming?"
4. Burnout symptoms emerge
Clear symptoms of burnout begin to manifest. We may feel emotionally drained, disengaged from work, and start questioning our purpose or motivation. Feelings of cynicism or resentment toward work may also arise.
"I just don’t have the energy or patience for this anymore."
5. Apathy and cynicism
Apathy intensifies as a sense of meaninglessness in work grows. Cynicism deepens, leading to disengagement and detachment. We may feel disconnected from both our tasks and colleagues, viewing work with resentment or indifference.
"What’s the point? Nothing I do really matters anyway."
6. Crisis stage
Emotional exhaustion and detachment deepen. Physical symptoms may worsen, and mental health issues like anxiety, depression, or irritability become more apparent. Work-life balance suffers as coping mechanisms weaken, and there may be an urge to withdraw from responsibilities.
"I feel like I’m drowning, and I don’t know how to fix it."
7. Burnout syndrome
The most severe phase, where burnout leads to significant mental and physical health issues. Persistent exhaustion, serious depression, or even physical illness may occur, requiring medical intervention. The sense of personal identity may become impacted as self-worth and motivation reach a low.
"I don’t even recognize myself anymore. How did I get here?"
Learning more about the signs and stages of burnout and what we tell ourselves about what is happening, is essential to prevention. Pausing, recharging, and investing in practices that keep us resilient isn’t a luxury, it’s essential. We owe it to ourselves and to those we lead.