Stress is short-term pressure; burnout is chronic depletion. Catching the shift early prevents long layoffs.
Early burnout signs
- Constant fatigue not fixed by a weekend off
- Cynicism or irritability toward work or people
- Feeling ineffective despite effort
- Sleep that is unrefreshing
2-week reset
- Boundaries: one clear daily stop time; no email after it
- Energy pacing: alternate deep work with light tasks
- Refuel: protein + slow carbs + hydration every 4 hours
- Micro-rest: 3x per day, 5-minute breaks away from screens
- Support: share load with a colleague or friend; say “I need help with X”
If symptoms persist beyond 6-8 weeks, involve a clinician. Burnout is common; recovery is faster with support.
