Feeling Burnt Out? You’re Not Alone

With the year almost over, many of us are counting down the days to some well-deserved rest and relaxation. But for some, that finish line can feel impossibly far away. If you’ve been running on empty, feeling exhausted no matter how much you sleep, or struggling to find motivation - you might be dealing with burnout.

And you’re definitely not alone.

What Exactly Is Burnout?

Burnout isn’t just “being tired” or “stressed.” It’s what happens when you’ve been pushing yourself for too long without enough time to recharge. Over time, your body and mind start to protest - leaving you feeling physically drained, emotionally flat, and mentally foggy.

You might notice yourself thinking, “I just can’t do this anymore,” or feeling like everything has become a chore. Even things you used to enjoy may start to feel like hard work.

Burnout can affect anyone - parents, students, professionals, entrepreneurs - anyone trying to do it all, all the time.

Signs You Might Be Burnt Out

Some of the most common signs include:

• Constant fatigue or lack of energy

• Difficulty concentrating or making decisions

• Feeling anxious, irritable, or emotionally numb

• Losing interest in work, hobbies, or relationships

• Struggling to sleep - or sleeping but still waking up tired

• Feeling detached or disconnected from yourself or others

Sometimes burnout can also show up physically - with headaches, muscle tension, stomach issues, or even frequent colds because your immune system is worn down.

Why Burnout Happens

We live in a world that glorifies being busy. Many of us feel guilty for slowing down, even when we desperately need to. Add to that long working hours, financial pressure, and constant digital overload, and it’s no wonder so many people end the year feeling completely drained.

But burnout doesn’t happen overnight. It builds slowly - and by the time you realise how bad it’s gotten, you might already feel stuck.

How to Start Recovering from Burnout

The good news is that burnout is reversible. It just takes time, awareness, and gentle self-care. Here are some small, but meaningful steps you can start with:

1. Acknowledge what’s happening. The first step is admitting that you’re struggling. You are not weak, you are just human.

2. Take real breaks. Rest means more than scrolling on your phone. Step outside, breathe, and disconnect from demands.

3. Set healthy boundaries. You can’t pour from an empty cup. It’s okay to say no, delegate, or take time off.

4. Focus on the basics. Eat nourishing meals, move your body, and prioritise good sleep.

5. Reconnect. Spend time with people who make you feel grounded and supported.

6. Ask for help. Whether it’s a trusted friend, counsellor, or doctor - talking about what you’re feeling can lighten the load.

When to Reach Out for Support

If you’ve tried to rest and recharge, but still feel constantly depleted, it may be time to seek professional help. Burnout often overlaps with conditions like anxiety or depression, and getting the right support can make a huge difference.

You don’t have to wait until things fall apart. Sometimes, a single conversation can help you see things more clearly and find a practical way forward.

Let’s Talk - From Wherever You Are

If you’re feeling overwhelmed, emotionally exhausted, or unsure where to start, you’re not alone. As a virtual GP based in Johannesburg, I offer confidential online consultations where we can talk about what you’re experiencing, explore underlying causes, and develop a plan to help you recover - one step at a time.

Book an online consultation today and start putting your wellbeing back at the top of your list, where it belongs.

Dr Sonja Brandt

General Practitioner, Johannesburg