In a fast-paced world, it's easy to brush off exhaustion and irritability as part of life’s daily grind. Sometimes a busy pace can lead to feeling overwhelmed—or even burned out. So, how do you know if you're temporarily stressed and fatigued or if you’re experiencing real burnout? Daniel Finch, MD, a psychiatrist at Atlantic Health, breaks it down.
“With smartphones in our pockets 24/7, we’re living in a digital deluge that has put our brains into overdrive,” says Dr. Finch. “The human brain can’t evolve as quickly as the rapid pace of today’s technologies. This makes the world feel busier, scarier, and more overwhelming because our brains simply can’t keep up.”
What is burnout?
Burnout isn’t just being tired. It’s a state of emotional, mental, and physical exhaustion caused by prolonged stress—often related to work, but it can also come from caregiving, school, relationships, or socializing. Although burnout can show up in different ways, it’s primarily characterized by:
- Exhaustion
- Cynicism or detachment
- Reduced performance or efficacy
What is overwhelm?
Overwhelm often involves excess—too many tasks, too many responsibilities, too many deadlines. It’s a state of emotional and mental burden with too many things happening at once. This can lead to feelings of stress, confusion, lack of focus, and difficulty making decisions. Overwhelm is characterized by:
- A sense of feeling out of control
- Exhaustion, frustration, anxiety
- Feeling drained from trying to “do it all” without support
The difference between burnout and overwhelm
Although overwhelm is more common than burnout, it is also temporary and doesn’t significantly affect daily functioning. Dr. Finch explains that burnout—more severely—is about numbness and hopelessness. It’s about feeling depleted—not having enough energy, motivation, or meaning, whereas overwhelm shows up as far too much on your plate, with everything needing urgent attention.
What to do if you think you’re burned out
Dr. Finch explains how some people can resolve overwhelm or burnout on their own. Rebalancing your personal and professional life starts with a focus on a nutrition, regular exercise, and good sleeping habits. Beyond that, he shares a few tried and true tips:
- Schedule time for self-care
- Work on improving coping skills
- Set boundaries
- Ask for help or support
- Find calm headspace through meditation, journaling, art, or music
- Focus on breathing and breathwork
- Limit screentime by putting parental controls on your own phone
“Ask for help, period,” says Dr. Finch. “Burnout doesn’t mean you’re weak or broken—it means you’ve been strong for too long without enough support. If you’re feeling depleted, numb, or disconnected, you’re not alone, and it’s okay to step back and take care of yourself.”
When is it time to talk to someone?
“There are no set criteria for when you should seek out professional help,” says Dr. Finch. “But going sooner rather than later may keep feelings of overwhelm from turning into burnout.”
He explains that overwhelm can lead to burnout, so don’t wait until you’re in crisis mode. A mental health expert can help you untangle your feelings through talk therapy (psychotherapy) and medication, if needed.
“If you’re turning to alcohol, nicotine, marijuana, or other drugs to cope, it’s time to talk to someone,” says Dr. Finch. “The first step is recognizing and acknowledging it because denial keeps you stuck. Awareness creates space for change.”
24-Hour Crisis Hotlines
Our professional crisis therapists provide round-the-clock, confidential support and treatment for those in a mental health or substance misuse emergency. Following an initial assessment and crisis stabilization session, patients are referred to the appropriate level of care.
Related articles
