How to tell if you're burnt out — and what actually helps

The key differences between burnout and illness

Illness typically arrives quickly, often includes a temperature, and resolves within days to a couple of weeks. Burnout develops gradually over weeks or months, rarely includes fever, and is characterised by a specific kind of exhaustion — depleted rather than feverish. Burnout often comes with emotional symptoms (irritability, detachment, loss of motivation) that are unusual in a standard illness. The most reliable diagnostic question: did this come on suddenly, or have you been running on empty for a while?

Why burnout produces physical symptoms

Burnout is a physiological state as well as a psychological one. Chronic stress elevates cortisol, which suppresses the immune system, disrupts sleep architecture, creates muscular tension, and interferes with digestion. The physical symptoms of burnout — fatigue, aches, brain fog, headaches — are real biological effects of a nervous system that has been under prolonged load. Treating them as weakness or tiredness to push through typically makes them worse.

What actually helps — and what doesn't

Rest helps with both, but is not sufficient for burnout if the underlying cause hasn't changed. A day off from a burnout-inducing workload is a band-aid, not a fix. The evidence-based interventions for burnout include reducing the source of load, restoring a sense of control and autonomy, and addressing the emotional component — often with professional support. If you suspect burnout rather than illness, a GP can provide a fit note and in some areas refer to occupational health or talking therapy.