5 Signs You’re Burned Out (And What to Do About It)

How to spot the warning signs early—and take back your energy, purpose, and peace.

Burnout doesn’t always show up in the ways we expect.
Especially not for carers.

You’re trained to push through. To care even when you’re tired. To show up with a smile, even when your tank is empty.

But the truth is: burnout can sneak up on even the strongest of us.

If you’re reading this and wondering whether you’re just exhausted… or if it’s something more — let’s break it down.

What Is Burnout, Really?

Burnout isn’t just feeling tired.

It’s a state of emotional, mental, and physical exhaustion caused by prolonged stress, overwhelm, and lack of support.

It builds slowly — and if left unchecked, it can lead to serious consequences for your health, relationships, and job performance.

So how do you know when you’re headed that way?

  1. You Wake Up Exhausted — Even After Sleep

You’ve had eight hours (or maybe just four — we know how it goes), but you still wake up drained.
It’s more than physical tiredness. It’s emotional fatigue. The kind that doesn’t go away with a nap.

What to do:

  • Ask yourself: When was the last time I truly rested — without guilt, screens, or stress?
  • Take micro-rests throughout your day. Even 5 minutes to breathe, sit still, or close your eyes can help reset your system.

  1. You Feel Detached or Numb

You’re still doing the tasks. You show up for your clients. But something’s missing.

You’re not feeling anything.

No joy. No connection. Just… autopilot.

What to do:

  • Reconnect with your why. Write down what first made you want to become a carer.
  • Talk to someone — a manager, a mentor, or even a peer in our #ResilientSister community.
  • Watch our Resilient Carers YouTube videos on @bigsistercare to hear real stories from others who’ve been there too.

  1. Small Things Start to Feel Overwhelming

Booking appointments, writing notes, meal prep, chasing rotas… the daily admin feels heavier than usual.

You find yourself crying over little things or snapping at loved ones without meaning to.

What to do:

  • Break your day into smaller steps. One task at a time.
  • Let someone know you’re struggling — don’t suffer in silence.
  • Remind yourself: It’s okay to ask for help. That’s not weakness. It’s wisdom.

  1. You’ve Stopped Taking Care of Yourself

Skipping meals. Not drinking enough water. Not moving your body.
You might be caring for others, but you’ve fallen off your own list.

What to do:

  • Choose one thing to do for your wellbeing today. Just one. A stretch, a snack, a short walk.
  • Set a reminder on your phone every few hours: “Have you checked in on yourself yet?”
  • Remember: Self-care isn’t selfish. It’s survival.

  1. You Don’t Feel Like “You” Anymore

Maybe you’ve stopped laughing. Or you’ve lost interest in things you used to love.
You might feel irritable, disconnected, or even hopeless.

That’s not laziness. That’s not weakness.

That’s burnout waving a red flag.

What to do:

  • Speak to your GP if you’re struggling with low mood for more than two weeks. Mental health is just as important as physical health.
  • Connect with others in care who get it. Join our community or attend one of our online check-in sessions.
  • Take a personal day if you can. And if that’s not possible, take a personal moment. Step outside. Breathe deeply. Give yourself space.

You Deserve to Be Well

Let’s say this clearly:

  • You are not a machine.
  • You are not expected to carry the weight of the world.
  • You are allowed to pause.
  • You are allowed to not be okay.

Burnout Recovery Starts with Recognition

If any of the five signs above resonated with you, don’t ignore them.

Burnout doesn’t mean you’re failing.
It means you’ve been doing too much, with too little support, for too long.

That’s what Big Sister is here for.

Our Resilient Carers movement is built for you — not to make your job easier (we wish we could wave a wand), but to make you feel less alone while doing it.

Where to Go from Here:

Final Thought

You can’t care for others if your own fire is burned out.

So, take this as your sign.

To pause.
To check in.
To ask for support.
To reclaim your energy — one deep breath at a time.

You’re not broken.
You’re just burned out.
And there is a way back.

We’re walking it with you.
Always.
— Big Sister
xx