5 Signs of Career Burnout and How to Address It - Insight from a Bay Area Therapist
If you’re a high-achieving professional in tech or the fast-paced industries of the Bay Area, the relentless demands of your work can feel overwhelming. Long hours, constant pressure, and sky-high expectations often pave the way to career burnout—a state of physical, emotional, and mental exhaustion brought on by chronic stress.
Burnout can be deceptive, often masquerading as ordinary work stress. Over time, however, it takes a deeper toll, eroding your mental health, straining relationships, and impacting your overall well-being.
I’m Alex Ly, a therapist based in Fremont, specializing in supporting ambitious and self-critical adults as they navigate life’s challenges. If you’re feeling stuck, drained, or overwhelmed by career burnout, know that you don’t have to face this alone. Together, we can identify what’s weighing you down, address the root causes, and develop practical strategies to help you restore balance and find fulfillment.
But how can you tell if what you’re experiencing is more than just typical stress? Below, I’ll highlight five key signs of burnout to help you recognize it early and take steps toward recovery.
1. Persistent Fatigue at Work and in Life
Burnout often manifests as a deep, persistent exhaustion that doesn’t go away, even after a relaxing weekend or a full night of restful sleep. It can feel like you’re running on empty, with no reserves of energy to draw from.
You may find it increasingly difficult to summon the motivation to tackle even the simplest daily tasks, such as checking emails or preparing meals.
The sheer thought of starting your day can feel overwhelming and paralyzing, leaving you not only physically fatigued but also emotionally drained, disconnected, and unable to engage fully with the people and activities around you.
2. Loss of Interest in Work
Do you remember when your work excited you, when you felt motivated to tackle challenges and inspired by the tasks on your plate?
Burnout has a way of stealing that excitement, replacing it with apathy and exhaustion. Maybe you now dread tasks that once energized you, or you feel detached and unfulfilled by your accomplishments, no matter how significant they are.
It’s as if you’re on autopilot, going through the motions just to get by, with no sense of genuine purpose or joy.
Over time, this can seep into other areas of your life, leaving you feeling disconnected and unsure of how to reignite the passion you once had.
3. The Sunday Scaries - Anxiety and Dread About Work
Does Sunday evening come with a sense of impending doom? Many burned-out professionals dread the start of the workweek so much that it impacts their ability to enjoy their time off.
This feeling, often referred to as the "Sunday Scaries," can manifest as anxiety, irritability, or even physical symptoms like restlessness and trouble sleeping.
It worsens when you feel like your work-life balance is slipping out of control, leaving you overwhelmed by the demands of the upcoming week.
For some, this dread stems from an overwhelming workload, a toxic work environment, or simply not having enough time to recharge over the weekend.
Whatever the cause, the result is the same—a growing sense of nervous anticipation that clouds the final hours of your weekend.
4. Living in Survival Mode
Burnout pushes many into “survival mode,” where it feels like you’re just trying to stay afloat. You may find yourself dissociating, struggling to stay present, or overly focusing on the future in an attempt to escape the stress of the moment.
Small, everyday tasks can feel insurmountable, and the pressure to keep going can be overwhelming.
Burnout numbs your ability to truly experience life, making it harder to connect with joy, fulfillment, or even simple moments of peace.
Instead, it creates a constant state of overwhelm, leaving you physically, mentally, and emotionally drained.
5. Cynicism and Distrust at Work
Burnout can significantly change how you perceive your colleagues and workplace, often in ways that can harm your relationships and overall satisfaction. You might find yourself feeling envious of others’ accomplishments, comparing their success to your own, or harboring resentment toward your team for perceived imbalances in work distribution or recognition.
Burnout can also cause you to fixate on how much you are being paid, placing greater importance on compensation than on the actual work you do. This can lead to an unhealthy obsession with whether your pay reflects your efforts, further fueling dissatisfaction.
Over time, this shift in mindset can create feelings of isolation, distrust, and a lack of connection with those around you, making it harder to collaborate, communicate, and find joy in your work environment.
Recognizing these signs is essential to addressing burnout and rebuilding a positive, healthy perspective.
What to Do If You’re Facing Burnout
The good news? Career burnout isn’t permanent, but it does require intentional action to recover. Here are some steps you can take to reclaim your energy and joy in life and work.
1. Seek Help from a Therapist
A therapist can help you identify the root causes of burnout while teaching you strategies to manage overwhelming feelings. If you’re feeling stuck and unsure how to cope, working with a professional like me can give you tools to create meaningful change.
I specialize in supporting Bay Area professionals as a Fremont Therapist experienced in addressing career burnout, anxiety, and depression. Therapy can provide the safe space you need to process your experiences and rediscover yourself.
2. Take Time to Rest
Sometimes, stepping away from the daily grind is necessary to maintain your well-being. Whether it’s a relaxing staycation at home, an extended vacation to explore new destinations, or simply carving out more time for yourself to unwind, rest is essential.
Taking a break allows you to recharge both mentally and physically. It helps improve focus, reduce stress, and boost overall productivity.
It's a reminder that prioritizing self-care isn’t a luxury—it’s a necessity for a healthier, more balanced life.
3. Reevaluate Your Routine
Burnout often stems from overextending yourself and pushing beyond your limits. Take a moment to evaluate how you’re structuring your time and where your energy is going. Could you set clearer work-life boundaries to protect your well-being? Are you taking on too much or carrying unrealistic expectations that are impossible to meet? Sometimes, the issue isn’t the workload itself but the habits we’ve developed or the lack of boundaries we’ve set. For example, constantly checking emails after hours or saying "yes" to every request can gradually build stress. Identifying these patterns can help you regain control and create a healthier balance in your daily life.
4. Consider Your Career Fit
Feeling stuck doesn’t always mean you’re in the wrong field. It could mean you’re in the wrong role, environment, or working under conditions that don’t align with your values or strengths.
Take some time to reflect on your current work situation, including your team dynamics, daily responsibilities, and the overall culture of your workplace. Are the tasks you’re handling aligned with your skills and passions? Does the work environment support your growth and well-being?
Sometimes, even small adjustments—like taking on new projects, seeking mentorship, or improving communication with your team—can lead to significant improvements in your daily experience and job satisfaction.
Be open to exploring what’s within your control to change.
5. Build Community and Avoid Isolation
When you feel burned out, it’s tempting to withdraw and isolate yourself. The exhaustion can make it seem like talking to others will take more energy than you have. However, opening up to trusted people can be incredibly helpful in regaining perspective and finding support. Whether it’s friends who can lend a listening ear, mentors who can offer guidance, or a therapist who can provide professional insight, these conversations can ease the burden and make decision-making feel less overwhelming. Sometimes, just expressing your thoughts out loud can clarify what you’re feeling and help you figure out the next steps to take.
Are You Feeling Burned Out? Take the First Step Toward Recovery. Schedule an Appointment With a Bay Area Therapist!
If any of the signs we’ve discussed resonate with you, know that burnout doesn’t have to define your life. Working in competitive industries like tech or juggling the demands of a Bay Area lifestyle can be tough, but you don’t have to face it alone.
I’m Alex Ly, a Fremont-based Therapist who helps professionals like you overcome anxiety, stress, and career burnout. With specialties in brainspotting therapy and trauma care, I guide clients toward solutions that work for their unique challenges.
You deserve a life where work feels fulfilling, not draining. Schedule an appointment with me today and take the first step toward getting back to enjoying your career and your life.
About The Author - Alex Ly, Bay Area Anxiety Therapist
Alex Ly is a dedicated Asian American therapist and Licensed Marriage and Family Therapist (LMFT) based in Fremont, passionate about helping individuals reclaim their lives from anxiety, burnout, and stress. With a master’s degree in counseling from Western Seminary and years of experience in brainspotting therapy and trauma-informed therapy, Alex is committed to providing a safe, compassionate space for clients to explore their concerns and find tailored solutions.
Drawing from a deep understanding of the pressures faced by professionals in high-stress environments, Alex empowers clients to overcome obstacles and achieve a balanced, fulfilling life. Whether you're navigating career challenges, personal struggles, or both, Alex is here to guide you every step of the way.
