Burnout is a state of emotional, physical and mental exhaustion caused by prolonged stress. This chronic stress triggers a cascade of biological and psychological responses, leading to adrenal fatigue—a depletion of the body’s stress response systems.

Understanding the effects of burnout can help us recognise the importance of giving ourselves the time to heal properly.

Physical Consequences of Burnout

Adrenal Fatigue: Adrenal fatigue occurs when the adrenal glands become overworked from constant cortisol production. Cortisol helps manage stress, but chronic elevation due to burnout can deplete the adrenal glands, resulting in:

• Chronic fatigue and difficulty waking up.
• Inability to manage stress and weight gain.
• Sleep disturbances due to cortisol imbalances.

Immune System Suppression: Elevated cortisol weakens the immune system, making individuals more vulnerable to illnesses, infections, and slower recovery.
 
Gut Health Issues: Chronic stress disrupts the gut-brain axis, leading to digestive issues like bloating, constipation, and poor nutrient absorption.

Cardiovascular Health: Prolonged stress increases blood pressure, cholesterol, and the risk of heart disease.

Hormonal Health: Chronic cortisol disrupts other key hormones, such as:

• Thyroid hormones: Leading to symptoms like fatigue and depression.
• Insulin: Contributing to insulin resistance and blood sugar issues.
• Sex hormones: Resulting in low libido and menstrual irregularities.

Psychological Consequences of Burnout

1. Emotional Exhaustion: Burnout causes emotional depletion, leading to feelings of hopelessness, irritability, and a loss of motivation or interest in previously enjoyed activities.
   
   
2. Cognitive Impairment: Burnout impairs cognitive function, resulting in brain fog, such as difficulty focusing, forgetfulness, and slower decision-making.
   
   
3. Increased Anxiety and Depression: Chronic stress depletes serotonin, contributing to heightened anxiety, worry, and an increased risk of depression.
   
   
4. Decreased Motivation and Performance: Burnout leads to a decline in motivation and productivity, causing feelings of incompetence and dissatisfaction.

Breaking the Cycle: Moving Beyond Burnout

Burnout affects both the body and mind, and without proper recovery, it can lead to lasting damage. To overcome burnout, focus on self-care practices such as setting boundaries, prioritizing rest, and engaging in activities that bring joy. Journaling is a powerful tool for emotional release, reflection and regaining control, helping you move forward in your recovery journey.

Caragh’s Journal Entries

Our founder, Caragh created Our Burnout to Balance journal through her own experience with burnout. Here, she shares some of her experience…

After a lifetime of complex traumas and little opportunity to process them, my own burnout arrived six years after my cancer diagnosis and 13 years into running my business with my partner, which had recently hit a rough patch.

A global pandemic, political instability, and a growing cost of living crisis led to unexpected contract losses, which compounded the pressure. I had known I was on the verge of burnout for at least four years, but the demands of the business made it impossible to stop.

In 2021, things escalated when my mum was rushed into emergency surgery. Due to COVID restrictions, I couldn’t visit her, and instead I moved into my parents to care for my father, who has dementia in my mum’s absence and stayed once she returned as she was immobile and needed support.

I was working in the evening until the early hours of the morning, staying with my parents during the day and returning home for a few hours at a time on the weekend to squeeze in brief moments with my partner. When I finally returned home to my house, I was immediately swept back into a whirlwind of work.

Then came the tipping point: a small argument with my partner. I couldn’t pull myself together—it was the first time I felt I had zero resilience left. For someone whose identity was built on strength, it was flooring. This was the moment I realised I needed help, and I booked sessions with a trauma therapist.

Still, I struggled to prioritise my self-care while running the business and meeting the needs of employees and clients. But when the business faced a significant setback in 2023, it forced me to confront the reality that things had to change.

Taking one Saturday morning each week to focus on my journal became my refuge—a safe space where I could process what I needed to regain energy and bring some light back into my life as I began to redesign my life, so it was supporting of my wellbeing. It was a vital step in my healing journey and allowed me to step towards rebuilding resilience in a healthier, more sustainable way.

Feeling burnt out? Our Burnout Recovery Journal offers a structured approach to help you reset, set boundaries, and prioritize your well-being. Start your recovery journey today.