As someone who experienced a near burnout back in 2001, I know firsthand how sneaky it can be. At the time, I was juggling so many balls in the air—building a business, a young wife, getting ready to start a family, and trying to do it all. It wasn’t until I felt completely drained and unlike my usual joyful self that I realized something had to change- and that change came with getting into therapy. That near encounter with burnout became a defining moment for me. It was a wake-up call to redefine how I approach my life, my work, and my well-being.
As a self-care coach and burnout prevention specialist, today I want to share with you 8 stages of burnout so you can catch the signs early and take action.
Stage 1: The Honeymoon Phase
This is where it all starts—exciting projects, big goals, and a feeling of being unstoppable. You’re motivated, energetic, and maybe even overcommitted, believing you can handle it all. I remember feeling this rush in my early entrepreneurial days. But the truth is, while this phase feels productive, it’s also the start of the cycle if you don’t build self-care into your routine from the get-go.
Stage 2: Onset of Stress
After the initial honeymoon phase, the cracks start to show. You may notice you’re feeling a little more irritable or anxious. Small stressors that were easy to brush off now begin to build up. It may look like staying late at work, missing time with family and friends and feeling guilty about it, but still pushing through, thinking it is temporary.
Stage 3: Chronic Stress
This stage is where the warning signs become harder to ignore. You’re tired more often, feeling overwhelmed, and productivity can start to decline. In 2001, I remember feeling constantly on edge, as if the demands of life were squeezing the air out of me. Chronic stress is your body’s way of saying, “Pay attention!”
Stage 4: Burnout Symptoms
By now, you’re feeling emotionally and physically exhausted. Sleep isn’t restful, and even the things you used to enjoy feel like a chore. You might experience headaches, digestive issues, or muscle pain. You might experience intense fatigue and have trouble focusing—it can feel like you’re running on fumes.
Stage 5: Burnout Proper
This is the full-blown stage of burnout where you feel completely depleted. You might lose interest in things that once mattered to you, feel disconnected from those around you, and even question your purpose. It can feel like a scary place to be. The thought of continuing this way can also feel terrifying.
Stage 6: Habitual Burnout
If burnout isn’t addressed, it can become a chronic condition. At this stage, it’s no longer about just one project or stressful period—it’s your new normal. People in this phase often feel hopeless and detached, like they’re living on autopilot.
Stage 7: Depersonalization
At this point, you’re emotionally numb. You probably have distanced yourself from your work, relationships, and even your own needs. There’s a lack of empathy and compassion for yourself and others. This can lead to feelings of cynicism or negativity toward tasks and people you once cared about.
Stage 8: Inner Collapse
The final stage of burnout is often the hardest. This is when you hit rock bottom, mentally, emotionally, or even physically. It can manifest as depression, complete exhaustion, or even a breakdown.
This post today isn’t to scare you. It’s simply to educate you.
And the good news is that healing is possible.
So is prevention.
My goal today is to get you to listen to the little whispers in your mind and body early in this process and course-correct before it progresses.
I always say that burnout is not a badge of honor. It’s something we must actively work to prevent by setting boundaries, practicing self-care, and tuning in to our emotional, physical, and mental well-being. If you recognize yourself in any of these stages, remember, it’s never too late to take a step back, reassess, and make changes.
For me, 2001 was the turning point. I made self-care a priority and set non-negotiable boundaries in my life and career. And now, that’s exactly what I teach—how to live with more balance, less stress, and more joy. Let’s all commit to working on preventing burnout by listening to our bodies before we hit stage 8.
You are worthy of rest, peace, and fulfillment.
If you feel like you are in the pre-stage, I have a beautiful 7-Day course that will certainly help you. Please check out The Burnout Rescue Blueprint.
I am sending you lots of love,
Erica
