As a mental health professional, we are trained to recognize distress in others, but it can 
be surprisingly easy to miss the warning signs in ourselves. Burnout doesn’t happen all at once. 
It often creeps in slowly, showing up as small shifts in your daily habits, energy, and emotions. 
It’s crucial to understand the warning signs so they don’t get ignored or brushed off and cause 
profound consequences. These consequences affect not only ourselves in our every day lives, but 
also the quality of care being provided to clients. We will take a look at the early signs of burn 
out that you should not ignore, and why paying attention to them is an important act of 
professional self-care.  

Physical Warning Signs 
Most of us understand what it feels like to feel stressed. We may experience physical 
symptoms but with purely stress, they are temporary. The physical warning signs of burnout may 
often be overlooked because people tend to overlook them as “just stress.” The reality is that if 
stress is not properly addressed, it can build up, worsen and become a chronic ailment. The Mayo 
Clinic (2023) and Ratclliff (2024) have produced exceptional lists of the warning signs of 
burnout. The physical warning signs may show up as follows: 
• Frequent headaches 
• Stomach or bowel issues 
• Changes in your sleep habits, including insomnia, oversleeping, and constant fatigue, 
even after rest 
• Cold and flu viruses 
• Chest pain 
• Dermatological problems 
• Other physical complaints with no known cause 

Emotional Warning Signs 
Burnout not only affects individuals physically, but it takes a major emotional toll as 
well. It seems easy enough, that we can’t miss emotional changes in ourselves. We’re trained to 
focus on emotional distress in others, there’s no way we would miss it in ourselves, right? 
Wrong. It’s surprisingly easy to miss the warning signs in ourselves until it becomes overbearing. 
Understanding these emotional changes that signify burnout and paying close attention to 
checking in with ourselves often are important ways to catch the early warning signs of burnout.
Emotional warning signs may show up as follows:  
• Increased irritability or cynicism 
• Emotional detachment 
• Feeling “drained” or “numb” 
• Heightened anxiety 
• Feelings of emotional overload 
• Reduced sense of accomplishment or hopelessness 

Behavioral Warning Signs 
Burnout even in its early stages, can cause behavioral shifts in an individual. It may be 
noticeable by others who frequently interact with them or their supervisors, or even their clients. 
Behavioral warning signs may show up as follows: 
• Withdrawal from colleagues, loved ones, or clients 
• Detachment from the workplace, meaning you are still physically present but emotionally 
absent 
• Lower productivity in work 
• Lower quality of work 
• Difficulty concentrating and/or forgetfulness 
• Lack of energy 
• Low patience 
• Mood swings 
• Use of food, drugs, or alcohol to feel better or numb how you feel 

Cognitive Warning Signs 
Burnout affects an individual cognitively as well. The warning signs that show up in our 
cognitive functioning are also easy to dismiss as feeling tired or just having too much on your 
plate, but they are warning signs that your cognitive resources may be running low. The 
cognitive warning signs may show up as follows: 
• Negative thought patterns which may include self-criticism or catastrophizing   
• Lack of creativity 
• Loss of enjoyment 
• Suicidal ideations 
• Feelings of Depression 

Why Early Recognition Matters 
Noticing the warning signs before reaching the point of burnout can make the difference 
between a temporary setback and a serious crisis. Burnout builds gradually. If the early 
symptoms are overlooked, it can escalate into physical health problems, emotional exhaustion, 
compassion fatigue, or even a full mental health breakdown. As a mental health professional, this 
isn’t just a personal concern; it directly affects the clients in our care. Early recognition of the 
warning signs allows you the opportunity to take small, proactive steps before the signs grow 
into unmanageable symptoms.  

Practical Tips for Responding to Early Warning Signs 
Once you notice any early signs of burnout, it’s essential that you take measures to 
protect yourself from the potential of crisis. Prioritizing self-care is one way to start. This may 
include exercise of any sort (practicing mindfulness and yoga are popular options), proper 
nutrition, prioritizing proper sleep patterns, and good hygiene. You may also utilize mental health 
days or time off when it’s necessary. It’s also important to set clear boundaries for work which 
may include your work hours and caseload amounts. Lastly, normalize support and professional 
help for yourself as well.  

Conclusion 
Burnout doesn’t arrive with flashing warning lights. It often slips in through small shifts 
in how you think, feel, and function each day. For mental health professionals, recognizing these 
early warning signs is not only about protecting your personal well-being, but also about 
safeguarding the clients who rely on your care. By recognizing burnout early and responding 
with intentional self-care, boundaries, and support, you can restore balance before symptoms 
escalate. If you find yourself noticing any of these signs in yourself, see them as a reminder to 
pause and reset, rather than a reason push through. Taking action early is a powerful form of 
resilience that allows you to protect your health, preserve your passion for the work, and 
continue providing the best possible care for others. 

                                                           References 
Mayo Clinic Staff. (2023). Job burnout: How to spot it and take action. Mayo 
Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art
20046642    
Ratcliff, M. (2024). Social workers, burnout, and self-care: A public health issue. Delaware 
Journal of Public Health, 10(1), 26-29. https://doi.org/10.32481/djph.2024.03.05