Could It Be Burnout? Here’s 9 Signs You’re Pushing Too Hard
Why you're feeling constantly overwhelmed and how to take back control.
Juggling lectures, tutorials, last-minute assignment rushes, and looming exam blocks. Navigating part-time work (or maybe even a couple of jobs). Trying to make it to sport, keep up with family, and actually see your friends. It's a lot. The modern pace of university life can feel relentless. There's a constant pressure to get good grades, build your resume, and keep all the balls in the air.
But sometimes, in the quest to do it all and do it well, you can find yourself running on empty. How do you know if you're just experiencing a demanding period, or if something more significant, like burnout, is silently taking hold?
Burnout isn't just feeling tired after a late-night study session or a tough week at work. It's a state of emotional, physical, and mental exhaustion caused by prolonged stress. It happens when you feel overwhelmed, emotionally drained, and unable to meet constant demands. When you're constantly pushing, with little time for rest or recovery, your system can reach a breaking point.
We recently had the opportunity to speak with Women’s Leadership, Business & Life Coach, Nicole Stewart, who generously shared her own powerful story of experiencing burnout. While Nicole was building a business and training for the Olympics, the pressure she felt might sound familiar. Think of your degree as your business, and that high distinction you're chasing or that graduate job you want as your Olympic medal. The relentless pursuit of a huge goal, whether in sport or in academics, can take a similar toll. She spoke about balancing these two incredibly demanding areas of her life, a period where she was "relentlessly pursuing success, both business and sporting success." This intense juggling act, while driven by passion and ambition, ultimately led her to a critical juncture. In 2016, Nicole went through "really significant burnout."
She describes this as a "huge turning point" in her life. It forced her to pause and ask a fundamental question: "Do I want the next ten years of my life to look the same as the last ten?" Her answer was a clear no. She realised she had given everything to her sport for a decade, and while she loved it, it had totally taken over her life. This relentless pursuit left her feeling "really, really exhausted and disconnected from herself in a bunch of ways." The experience made it clear that she didn't want to live like that anymore and knew she needed to do some things differently.
“Do I want the next ten years of my life to look the same as the last ten?”
Nicole's personal journey highlights a critical truth: even when you're passionate about what you do, consistently pushing yourself without acknowledging your limits or tending to your wellbeing can lead to profound exhaustion and disconnection. Her path after burnout led her to pivot her coaching focus towards helping driven women create success, but "without so much of the personal cost of success, [and] the stress and the burnout." This involves finding ways to be successful that are "sustainable and nourishing."
Understanding burnout is the first step to preventing or addressing it. It’s not a badge of honour for working hard; it’s a sign that your capacity is being exceeded over an extended period. While Nicole shared insights based on her experiences and those of her clients, many of the core indicators of burnout are universal and particularly relevant to the pressures faced by those juggling multiple demanding commitments.
So, how can you recognise the signs of burnout in yourself or others? It's about paying attention to changes in your energy levels, emotional state, behaviour, and even physical health. Here are some telltale signs to keep an eye out for:
1. Chronic Exhaustion
This is more than needing an extra coffee or feeling sleepy after a late night. Chronic exhaustion is a persistent feeling of being drained, even after rest. Even after a weekend of 'catching up' on sleep, you still feel too tired to make it to your Monday 9am lecture. It’s a deep weariness that impacts you physically and mentally. You might struggle to get out of bed, feel fatigued throughout the day, and find simple tasks feel monumental. Your body aches, your head feels heavy, and you just don't have the usual energy reserves. This isn't just physical; it's mental and emotional exhaustion too, where the thought of tackling your to-do list feels utterly overwhelming.
2. Feeling Overwhelmed & Constantly "On The Edge"
Burnout often comes with a persistent sense of being overwhelmed by your responsibilities. Tasks pile up, deadlines loom, and you feel like you're constantly playing catch-up, never quite getting ahead. This can manifest as the feeling Nicole described as doing "this dance of feeling like you're on the edge of burnout all the time." It’s a state of perpetual stress and anxiety, where the pressure feels immense and inescapable. Every new demand, no matter how small, feels like the straw that could break the camel's back. This mental load is exhausting and contributes significantly to the burnout experience.
3. Cynicism and Detachment
As burnout progresses, you might start to feel detached from your studies, work, or other commitments. What once felt engaging or important can start to feel meaningless. You might start thinking 'What's the point of this degree anyway?' or feel more irritated than usual by those annoying group assignments. Interactions with peers, colleagues, or even family might feel strained or frustrating. This detachment is a coping mechanism – a way to protect yourself from the emotional drain, but it can leave you feeling isolated and disconnected from the things that would normally bring you a sense of purpose or enjoyment. Your motivation wanes, and you might start to question the value of your efforts.
4. Reduced Performance and Effectiveness
Despite putting in long hours, you might find that your productivity and performance are actually declining. You're pulling all-nighters but your grades are slipping, and you have to read the same paragraph four times because nothing is sinking in. It’s harder to concentrate, your memory might suffer, and tasks take longer to complete. This is your mind and body signalling that they are under too much strain. The energy and mental clarity required for optimal performance are depleted. This can be particularly frustrating for high-achievers who are used to performing at a high level, leading to a vicious cycle of pushing harder to compensate, only to increase exhaustion.
5. Neglecting Self-Care
When you're deep in the cycle of pushing and heading towards burnout, self-care often falls by the wayside. You're living off instant noodles and energy drinks because you 'don't have time' to cook a real meal. Your friends ask to hang out and you say no because you feel you should be studying, even if you don't end up doing it. Skipping meals, not getting enough sleep, neglecting exercise, and cutting back on social activities or hobbies become common. There might be an underlying belief, as Nicole touched on when discussing what contributed to her burnout, that focusing on "external results" is more important than tending to your "internal world experience." This "self abandonment" is a critical factor in burnout. You might tell yourself you don't have time for these things, but in reality, they are the very things that help replenish your energy and resilience.
6. Physical Symptoms
Burnout can manifest physically in various ways. Chronic stress takes a toll on the body. You might experience frequent headaches, muscle tension, digestive issues, or a weakened immune system, leading to getting sick more often. These are your body's warning signals that something is not right. Ignoring these physical symptoms and trying to grit your teeth and try and use your will to push through, is not a sustainable approach. Your body is providing important feedback that needs to be acknowledged.
7. Emotional Reactivity and Irritability
Feeling constantly on edge can lead to increased emotional reactivity. Small annoyances might trigger disproportionate frustration or anger. You might find yourself feeling more impatient, irritable, or prone to snapping at others. This heightened emotional state is a direct result of your system being overloaded and lacking the capacity to regulate emotions effectively. It can strain your relationships and leave you feeling guilty or ashamed afterwards.
8. Loss of Motivation and Enjoyment
Remember why you started your degree, took on that job, or committed to your sport? Burnout can strip away that initial enthusiasm and sense of purpose. Things you used to enjoy might start to feel like chores. The passion fades, replaced by a sense of obligation or dread. This loss of motivation is a significant indicator that your wellbeing is suffering.
9. Social Withdrawal
As you become more exhausted and detached, you might start to withdraw from social activities and isolate yourself. The energy required to interact with others feels like too much effort. You might decline invitations, spend less time with friends and family, and feel increasingly alone. While sometimes needing downtime is normal, persistent social withdrawal can be a sign that burnout is impacting your ability to connect with others and find support.
Definite early signs? What now? Take small steps and take back control
Recognising you're on the path to burnout is a huge first step. The goal isn't to suddenly fix everything, but to stop the "chronic self-abandonment" Nicole mentioned and take one small step towards what is right for you. You don't have to wait until you're completely drained.
15 Minutes: You don't need a full-blown self-care day. Start small. Can you schedule just 15 minutes today to do something with zero productivity attached? Listen to a few songs without looking at your phone. Walk around the block. Sit in the sun. That's it.
Reach Out: The feeling of being overwhelmed often leads to isolation. Your first step could be sending a single text to a friend or family member saying, "Hey, I'm feeling pretty overwhelmed with uni at the moment." You don't need to solve it, just share it.
Self Love: Give yourself permission to be 'good enough'. As Nicole's story shows, the relentless pursuit of perfection is a fast track to burnout. For your next assignment, what if you aimed for a credit instead of a high distinction? Giving yourself a break from perfectionism can free up an incredible amount of mental energy.
Burnout isn't a personal failure; it's a sign that your circumstances and your capacity are out of alignment. Taking a small step today is a powerful way to start creating the sustainable, nourishing success that Nicole now champions.
Learning to navigate stress and pursue your goals in a way that honours your capacity is key to long-term wellbeing and truly sustainable achievement. It's about finding a healthier, more authentic way to be in the world, where ambition is celebrated, but not at the expense of your own vitality.
