The Psychology of Burnout: Signs You’re Running on Empty & How to Replenish Yourself

In today’s fast-paced world, burnout is unfortunately experience. Work, relationships, and the constant demands of life can leave us feeling drained - physically and emotionally. Burnout doesn’t just deplete our energy - it affects our mental, emotional and physical health in profound ways.

Often burnout arises when we push beyond our limits, ignoring the subtle signals from our body which urges us to slow down or support ourselves better. The good news? By understanding what burnout is, recognising the signs, and knowing how to replenish ourselves, we can prevent it before it takes hold!

WHAT IS BURNOUT?

Burnout is emotional, mental, and physical exhaustion caused by chronic stress or overexertion without adequate recovery. It's not 'feeling tired' - it’s a deep depletion that leaves you feeling detached, unmotivated and disconnected from yourself and things that once mattered.

A lot of us have been taught to value productivity over our own wellbeing. We push through exhaustion, running on autopilot, until our body finally waves the red flag and forces us to stop. The thing is, our body is always communicating with us - through feelings, sensations and little warning signs. Learning to notice those early whispers before they turn into full-blown burnout is key. 

SIGNS YOU'RE RUNNING ON EMPTY

Burnout doesn’t happen overnight. It creeps in gradually and can often feel like ordinary stress. Here are some signs you may be nearing burnout:

• Constant fatigue: No matter how much you sleep, you still feel drained.
• Brain fog & difficulty concentrating: Simple tasks feel overwhelming, and decision-making becomes exhausting.
• Irritability & emotional numbness: You may find yourself snapping at loved ones or feeling detached from activities that once brought you joy.
• Increased anxiety or overwhelm: Even minor tasks may seem unmanageable.
• Physical symptoms: Headaches, digestive issues, or tension in the body.
• Disrupted sleep patterns: Trouble falling asleep, waking up frequently, or feeling unrefreshed.
• Loss of motivation: Work, social interactions, or personal goals feel like chores rather than enjoyable pursuits.
• Neglecting self-care: Skipping meals, avoiding movement, or using distractions like excessive screen time. 

If any of these resonate, your nervous system may be in overdrive, signalling it’s time to slow down and replenish.

HOW TO REPLENISH YOURSELF & RECOVER FROM BURNOUT

Healing from burnout isn’t just about taking a day off - it requires a deeper restoration and reconnection with yourself. Here are some steps to support your recovery:

Rebuild connection with your body

Burnout thrives when we disconnect from our internal cues. Reconnecting with your body through breathwork, somatic practices, or mindful movement (like yoga or gentle walks) can help regulate your nervous system and bring awareness to your needs.

Prioritise deep rest (not just sleep!)

Rest goes beyond just sleep. Engage in activities that allow your mind and body to truly unwind. Try lying down with no distractions, taking slow walk or meditating.

Struggling with sleep? Naked Harvest’s Moon Mylk, packed with magnesium and calming adaptogens, can relax your nervous system and promote restful sleep. It’s an ideal evening ritual to nourish your body.

 

Nourish your body with supportive nutrition

When burnt out, our bodies crave quick energy (like sugar and caffeine), but this only leads to further depletion. Focus on balanced meals with protein, healthy fats, and complex carbs to stabilise blood sugar levels.

Struggling to get in key nutrients? Naked Harvest’s Gorgeous Greens can support replenishing essential vitamins and minerals that support energy, digestion, and overall well-being. Adding it to your morning smoothie is an easy way to nourish your body.

Set boundaries with work & responsibilities

A major contributor to burnout is the inability to say no. If your energy is stretched thin, assess where you need firmer boundaries - whether it’s with work hours, social commitments, or creating space from certain people and situations.

Some boundary-setting phrases that might help:

• "I’d love to help, but I don’t have the capacity right now."
• "I need time to recharge before taking on another commitment."
• "I’m prioritising my well-being right now, so I’m not able to take this on."
  

Engage in activities that replenish you

Burnout drains our joy, so it’s essential to reintroduce things that bring you back to life. Whether it’s a creative hobby, time in nature, or connecting with loved ones, engaging in fulfilling activities restores emotional well-being.

PREVENTING BURNOUT: THE POWER OF ONGOING SELF-CARE

Burnout isn’t just something to recover from - it’s something we can actively prevent by staying connected to our body’s needs. The key is recognising early signs of depletion and making small adjustments before exhaustion sets in

• Check in with yourself daily: Ask “what do I need right now?”
• Recognise early signs of depletion: Address them before things escalate.
• Incorporate regular rest & nervous system regulation: This is vital, not indulgent!
• Support your body with nutrition & movement: Small, consistent habits daily make a big difference.

Preventative care is so important to prevent burnout. Recognising the early signs allows us to make small but meaningful shifts - setting boundaries, creating space for rest, and supporting our body with what it truly needs. The more we tune in, the more resilient and energised we become, making burnout less of a cycle and more of a thing of the past!

 

LOOKING FOR EXTRA SUPPORT?

Nourishing your body is so important to build resilience against burnout. Consider Naked Harvest’s range of supplements to support your energy, nervous system, and overall well-being.

Use my code SOPHIAPOUNENDIS for 15% off any product on the Naked Harvest website.

Sophia x