Fatigue, burnout and exhaustion

Overview

People are not machines; we are human, and inevitably, we experience exhaustion when we push ourselves too hard or deplete our energy reserves. Fatigue, burnout and exhaustion are often used interchangeably, but what distinguishes between the three? Understanding their differences can help you identify your current experience and find the best way to deal with it.

Fatigue is a term used to describe extreme tiredness. Fatigue refers to a general sense of tiredness or a lack of energy. It goes beyond just feeling drowsy or sleepy; when you're fatigued, you feel a complete lack of motivation and energy. Fatigue can also result from being on medication or certain lifestyle choices¹. 

Exhaustion is also described as the state of being extremely tired².  and becomes problematic when it persists day after day, impacting your health and safety. While exhaustion is not considered a mental illness, it can be triggered by conditions such as anxiety, depression, bipolar disorder, sleep disorders, neurological issues, anaemia, electrolyte imbalances, diabetes, obesity, and even infections or cancer³.

Burnout is a state of emotional and mental exhaustion, where you feel empty, unmotivated, and disengaged from everything around you. Those going through burnout often struggle to see any possibility of improvement in their circumstances. While excessive stress may feel like you're overwhelmed by responsibilities, burnout is more like a feeling of being completely drained and devoid of energy⁴. 

Signs of Fatigue, and Exhaustion

• Lack of Energy: This refers to a pervasive sense of mental or physical exhaustion that makes even the simplest daily tasks feel overwhelming. When you're low on energy, it can be difficult to manage work responsibilities, engage in social activities, or enjoy time with loved ones. It can feel like you’re running on empty, unable to summon the motivation or stamina to function as usual.
• Drowsiness: Drowsiness is a constant feeling of sleepiness, where you find yourself fighting to stay awake, even during the day. Although you might get some sleep, the fatigue doesn’t fully go away. This persistent tiredness can leave you feeling sluggish, with a constant need for more rest, even if you’ve had adequate sleep.
• Difficulty Thinking (Brain Fog): When you're experiencing brain fog, your mind feels clouded or foggy, making it hard to focus, retain information, or think clearly. This can manifest as trouble concentrating on tasks, forgetfulness, or a struggle to follow conversations or instructions. It can be frustrating, as even simple mental tasks become challenging.
• Apathy: Apathy is the feeling of emotional numbness or a lack of interest in things that would normally engage or excite you. You may lose motivation to pursue hobbies, socialize, or even take care of yourself. This emotional detachment can leave you feeling disconnected from the things you once enjoyed as if everything has lost its meaning or appeal⁵. 

Signs of Burnout

While fatigue and burnout may share similar characteristics of exhaustion, signs of burnout can be distinguished by noticing the physical, emotional and behavioural signs⁶.

Physical

• Headaches: Persistent headaches, especially tension or stress-induced headaches, are common when dealing with prolonged stress or burnout. These can range from mild discomfort to intense migraines, often making it hard to focus or perform everyday activities.

• Stomachaches/Intestinal Issues: Ongoing stress can cause digestive problems like stomach cramps, nausea, bloating, or even more chronic issues like diarrhoea or constipation. The mind-body connection means emotional strain often shows up in the gut, leading to discomfort and irregular digestion.

• Fatigue: Severe, persistent tiredness is a major sign of burnout. Unlike typical tiredness, fatigue doesn't improve with rest and can leave you feeling drained physically and mentally, affecting your ability to function effectively throughout the day.

• Frequent Illness: Chronic stress and exhaustion can weaken the immune system, making you more susceptible to infections, colds, or other illnesses. Your body’s natural defences become compromised, leaving you more vulnerable to health problems.

• Changes in Appetite/Sleep: Stress often leads to fluctuations in appetite—either eating too much or too little. Similarly, sleep patterns may be disrupted, with some people experiencing insomnia or excessive sleep without feeling rested. Both of these changes can worsen feelings of fatigue and emotional imbalance.

Emotional

• Helplessness: Feeling trapped or powerless is common when stress becomes overwhelming. This sense of helplessness can sap your motivation and create a belief that no matter what you do, things won’t improve. It’s a deep emotional state where you feel like you lack control over your circumstances.

• Cynicism: A cynical outlook emerges when stress and burnout cause you to become disillusioned with the world around you. You may lose trust in people, processes, or the future, believing that efforts are futile or that nothing will change for the better.

• Sense of Failure or Self-Doubt: Ongoing stress can erode self-confidence, leading you to question your abilities or feel like you’re failing in important areas of life. This feeling of inadequacy can hinder your performance and cause feelings of guilt or shame, even if there is no real failure.

• Decreased Satisfaction: When burnout sets in, activities that once brought happiness or fulfilment can feel dull or pointless. This emotional detachment can create a sense of emptiness, making you question the value of things you used to enjoy.

• Feeling Detached or Alone in the World: As stress and emotional exhaustion mount, you may begin to feel isolated, even in the presence of others. There’s often a sense of being misunderstood or disconnected, leading to a deep sense of loneliness or alienation from those around you.

• Loss of Motivation: One of the clearest signs of burnout is a complete lack of drive or ambition. You may feel disengaged from work or personal goals, struggling to find the energy to take action on tasks, big or small. This emotional flatness can make it difficult to move forward in any area of life.

Behavioural

• Reduced Performance in Everyday Tasks: When you're mentally and physically exhausted, your ability to focus and perform even simple tasks can decline. At work, you may find it harder to meet deadlines or produce quality results, and at home, even routine chores can feel overwhelming.

• Withdrawal or Isolation: As stress takes its toll, you might begin to withdraw from social interactions, avoiding friends, family, or colleagues. This isolation is often a way of conserving energy, but it can deepen feelings of loneliness and alienation.

• Procrastination: Chronic stress or burnout often leads to procrastination, as the overwhelming nature of tasks makes it difficult to start or complete them. Putting things off can lead to increased anxiety, creating a cycle of inaction and further stress.

• Outbursts: Emotional exhaustion can lead to irritability, frustration, and even anger. When you're burned out, you may snap at others over small issues or feel on edge all the time. These emotional outbursts are often a sign of being overwhelmed and unable to manage your feelings.

• Using Substances to Cope: Some people turn to substances like alcohol, drugs, or food to manage stress or numb emotional pain. This unhealthy coping mechanism might provide temporary relief but can ultimately worsen feelings of exhaustion, isolation, or emotional instability.

Fatigue, Burnout and Exhaustion and TCIH Approaches

• Acupressure: For those suffering from fatigue, burnout, and exhaustion, acupressure, can be highly effective in relieving stress, promoting relaxation, and enhancing energy levels. By targeting specific acupoints—such as those on the hands, feet, or head—acupressure helps to clear blockages in the body's energy pathways, which can alleviate physical and emotional symptoms of exhaustion⁷. 
• Cryotherapy: The practice of exposing the body to cold temperatures, is gaining recognition as a way to support recovery and healing in various conditions, including fatigue and burnout. In TCIH, cryotherapy can be used to stimulate the body's natural healing processes, reduce inflammation, and boost overall energy. Cold exposure triggers the body to release endorphins and improve blood circulation, which enhances energy production⁸. 
• Balneotherapy: For individuals experiencing chronic fatigue or exhaustion, balneotherapy offers a deeply soothing and restorative experience. The therapy not only helps ease physical discomfort but also provides mental relaxation by reducing stress and anxiety, fostering a sense of calm and renewal. A study has shown that Balneotherapy using geothermal water is more effective in alleviating stress and pain compared to music therapy. Additionally, for conditions related to stress and fatigue, it outperformed not using any therapy at all⁹. 
• Breathwork: Breathwork techniques, which include controlled breathing exercises, are a powerful tool in TCIH for healing fatigue, burnout, and exhaustion. Breathwork increases the intake of oxygen, which energizes the body and clears mental fog, promoting focus and mental clarity. By practising regular breathwork, individuals can reduce anxiety, alleviate the physical symptoms of burnout, and enhance their overall vitality, ultimately supporting recovery from exhaustion and helping to prevent future burnout¹⁰.