Signs of Burnout at Work 

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” — Etty Hillesum 

Burnout is increasingly common in tech, especially among those navigating high-performance roles, persistent bias, and the demands of caregiving, mentorship, and leadership, all at once. It can show up quietly, disguised as simple fatigue or indifference, before growing into a serious disruption to your well-being. 

To combat burnout, it’s important that you learn how to recognize the signs (obvious and not-so-obvious) and what you should do when they start to creep in.  

What Is Burnout, Really? 

Burnout is different than just being overworked. It’s the result of chronic workplace stress that hasn’t been successfully managed. It’s a state of emotional, physical, and mental exhaustion caused by prolonged pressure, disconnection from meaning, and a sense of isolation or undervaluation. 

And it’s more common than many realize. Left unaddressed, burnout can derail your productivity as well as your sense of self and joy in your work. The earlier you recognize it, the better positioned you are to make the necessary changes to be your best self again. 

Common and Overlooked Signs of Burnout at Work 

Burnout shows up in different ways for different people. Some signs are more recognizable, while others sneak in quietly until they feel inescapable. 

The Most Common Signs of Burnout 

• Emotional exhaustion: Feeling drained, depleted, or constantly overwhelmed 
• Physical fatigue: Persistent tiredness even after rest 
• Cynicism and detachment: Feeling disconnected from your work or colleagues 
• Loss of motivation: Struggling to begin or complete tasks 
• Increased irritability: Frustration or anger that feels out of proportion 
• Difficulty concentrating: Brain fog or a racing mind 
• Sleep disturbances: Insomnia or unrestful sleep 
• Appetite changes: Overeating or loss of interest in food 

The Subtle Signs You Might Miss 

• Making small, uncharacteristic mistakes 
• Constantly feeling behind or forgetful 
• Checking your phone compulsively during meetings 
• Sleeping in as late as possible before work 
• Avoiding participation in conversations or meetings 
• Fantasizing about being “forced” to take time off 
• Loss of joy, humor, or creative drive 
• A desire to disappear into the background 

Burnout often shows up in whispers before it screams. Don’t wait for the crash to recognize the signs. 

The Cost of Ignoring Burnout 

When burnout goes unrecognized or unaddressed, the consequences can ripple through every aspect of life: 

• Decline in performance and self-confidence 

• Damaged relationships at work and home 

• Serious health impacts including anxiety, depression, and chronic illness 

• Increased risk of attrition 

• Feeling disconnected from your work or mission 

Organizations can’t afford to overlook burnout, and neither can the individuals powering their innovation. 

GHC as an Antidote to Burnout 

Burnout thrives in isolation, but GHC offers reconnection: with your purpose, your peers, and your path forward. At Grace Hopper Celebration, you’ll hear from leaders who’ve navigated burnout and come out stronger. You’ll gain tools in leadership sessions that prioritize growth without sacrificing well-being. And in every room, you’ll find people who get it and have your back. 

Stepping away from the day-to-day gives you space to reflect and recharge. GHC helps you remember why your work matters, and why you do, too. Sometimes all it takes is one story, one moment, one spark. 

Moving Forward: Steps to Take If You’re Experiencing Burnout 

If you’re feeling the weight of burnout, the first step is to acknowledge it. Recognizing what you’re experiencing is an act of strength, not weakness. Talk to someone you trust, whether it’s a manager, mentor, or peer, and seek support. 

Revisit your boundaries and give yourself space to recover; log off on time, take real breaks, and say “no” when needed. Most importantly, reconnect with communities that restore your sense of purpose. Attending events like Grace Hopper Celebration can help you reflect, recharge, and remember why your work matters. 

Burnout is a sign that it’s time to realign. Your well-being is worth protecting. 

Ready to Reset? 

Burnout doesn’t have to be the end of the story. Sometimes it’s just the moment you need to choose yourself and rediscover your spark. Register for Grace Hopper Celebration today and take a bold step toward clarity, community, and the career you deserve.  

Want to support tech workers navigating burnout and bias? Donate to AnitaB.org, once or on a monthly basis!