Just tired... or something more?

Joana, 34, a nurse at a long-term care unit, was always known for her dedication. She arrived early, stayed late, and smiled even on the hardest days. Until one day, she stopped smiling. Small memory lapses became frequent, her enthusiasm vanished, and an unexplained exhaustion took over. When she finally sought help, the diagnosis was clear: burnout.

Joana is not alone. The World Health Organization (WHO) recognizes burnout as an occupational syndrome resulting from chronic workplace stress that has not been successfully managed. In Portugal, according to the Order of Psychologists, more than 25% of healthcare professionals show severe signs of mental exhaustion.

What is Burnout?

Burnout is not just “being tired”. It is a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress at work. Left untreated, it can seriously impact your health, your mind, and your relationships.

According to Christina Maslach, a world reference in burnout research, there are three main dimensions:

• Emotional exhaustion – feeling drained and unable to cope.
• Depersonalization – emotional detachment, cynicism, loss of empathy.
• Reduced personal accomplishment – feeling that your work has no value or impact.

Burnout signs: your body speaks – and screams

Recognizing burnout signs early can mean the difference between recovery and complete collapse.

• Persistent fatigue, even after resting
• Difficulty concentrating and forgetfulness
• Mood swings, such as irritability or sadness
• Social withdrawal and emotional disconnection
• Constant feelings of failure or inadequacy
• Physical symptoms, such as headaches, insomnia, muscle tension, digestive issues

 A study in the “Journal of Occupational Health Psychology” found that individuals with burnout are 2.5 times more likely to develop clinical depression. 

Who is most at risk?

While anyone can experience mental exhaustion, some groups are more vulnerable:

• Healthcare, education, and social services professionals
• Managers and team leaders with long working hours
• Employees in toxic or unappreciative work environments
• Perfectionists or those with poor boundary-setting skills

How to prevent (or recover from) burnout

The good news: burnout is preventable — and treatable. Here are evidence-based strategies:

• ✅ 1. Speak up

  Seek psychological support at the first signs of burnout. Cognitive-behavioral therapy has proven very effective.

• ✅ 2. Reorganize priorities

  Not everything is urgent. Learn to say "no" and set boundaries. Real productivity starts with rest.

• ✅ 3. Take breaks and micro-vacations

  Disconnecting is essential. A 10-minute break every 90 minutes improves focus and mental health.

• ✅ 4. Practice self-care

  Balanced nutrition, physical activity, and sleep regulation are powerful allies.

• ✅ 5. Let go of perfectionism

  Accept that “good enough” is often better than “unreachable perfection”.

A hopeful ending: from exhaustion to renewal

Joana started therapy, reduced her working hours, and began listening to her body again. Today, she’s also a mental health advocate at Misericórdias Saúde. Her story reminds us that taking care of others begins with taking care of yourself.

Conclusion: listen to the signs before the crash

Ignoring burnout signs is like driving with smoke pouring from your engine and refusing to stop. Mental exhaustion is serious, silent, and sometimes devastating — but with awareness, empathy, and support, it is absolutely recoverable.

Take care of yourself today. Your wellbeing is the foundation of your ability to care for others.

💬 If this article “spoke to you,” share it with friends or colleagues. It might be the wake-up call someone needs.