Burnout: Recognising the Early Signs and Reframing Your Approach

By Ilana Jankowitz.

Burnout doesn't happen overnight. It creeps in slowly, disguised as exhaustion, irritability, and the inability to focus. It's not just about being overworked; it's about being out of alignment with your needs. When burnout takes hold, it affects not only your body and mind but also your financial well-being.

For women running businesses, managing households, and trying to juggle it all, burnout often feels like a silent struggle - one we try to push through rather than acknowledge. But pushing through only leads to deeper exhaustion.

Recognising the Early Signs of Burnout

Burnout isn't just feeling tired; it's a deeper level of depletion. The early signs often include:

• Chronic fatigue and low energy, no matter how much you rest

• Increased irritability and emotional detachment

• Brain fog, forgetfulness, and difficulty focusing

• Feeling overwhelmed and stuck in survival mode

• Trouble sleeping or waking up still exhausted

• A sense of helplessness or loss of motivation

If you're experiencing these symptoms, your body and mind are signalling that something needs to change. You don't have to keep running on empty.

The 5 Pillars of Burnout Prevention

To break free from burnout, you need to address the core areas that sustain your energy and well-being. These five pillars provide a holistic approach to restoring balance:

1. Movement

Your body was designed to move. Regular physical activity doesn't just improve fitness—it helps release built-up stress, regulates mood, and boosts energy levels. Burnout often leaves people feeling drained, but movement creates momentum.

Reframe: Instead of seeing exercise as another task on your to-do list, think of it as a way to recharge. Even short walks, stretching, or yoga can shift your energy and clear mental fog.

2. Nourishment & Food

What you eat directly impacts your energy levels, focus, and resilience. Burnout often leads to poor eating habits, such as grabbing fast food, skipping meals, or relying on caffeine and sugar for quick energy boosts.

Reframe: Food is fuel. Prioritising whole, nutrient-rich foods stabilises energy levels, improves mood, and supports brain function. Focus on balanced meals that nourish both your body and mind.

3. Sleep

Sleep is often the first thing sacrificed when stress levels rise, but poor sleep is both a symptom and a contributing factor to burnout. Lack of rest weakens your ability to cope with stress, leading to a vicious cycle of exhaustion.

Reframe: Instead of pushing through exhaustion, see rest as a productivity tool. Prioritise sleep by setting a routine, reducing screen time before bed, and creating an environment that supports deep rest.

4. Spiritual Practice & Mental Well-Being

A sense of purpose and inner peace is essential to resilience. Whether through meditation, mindfulness, journaling, or time in nature, nurturing your spiritual and mental well-being helps prevent burnout.

Reframe: Self-care isn't a luxury; it's a necessity. Finding daily moments to reflect, breathe, and disconnect from stressors creates mental clarity and emotional stability.

5. Financial Health & Boundaries

Money is often at the core of burnout. Many women feel trapped in overworking because they fear financial instability. This leads to a relentless drive to push harder, take on more, and neglect their well-being.

Reframe: Instead of seeing financial security as the result of overworking, shift toward mindful money management. Budgeting, setting financial goals, and establishing healthy work-life boundaries help reduce stress while maintaining financial stability. Recognising that you don't have to sacrifice yourself for success is key.

The Three R's of Burnout Recovery

To effectively prevent and manage burnout, it helps to follow the Three R's:

Recognise – Identify the warning signs of stress and burnout early. Paying attention to physical, emotional, and behavioural symptoms can help you take action before reaching a breaking point.

Reverse – Take steps to manage stress and regain balance. This might include adjusting workloads, setting stronger boundaries, prioritising self-care, and seeking support from others.

Resilience – Strengthen your ability to cope with stress by adopting long-term strategies. This includes establishing healthy habits in exercise, sleep, nutrition, and financial well-being while also cultivating a mindset that fosters flexibility and self-compassion.

Think of your stress levels like an elastic band; when stretched too far, it eventually snaps. The goal is to recognise when tension is building, make necessary adjustments, and develop resilience so you can bounce back rather than break under pressure.

Mindset Shifts to Prevent Burnout

Burnout often starts in the mind before it manifests in the body. Here's how to shift your mindset and create space for balance:

Progress Over Perfection – Instead of trying to do everything flawlessly, focus on what's working and what's good enough. Celebrate progress, not just outcomes.

Gratitude as a Reset – Start each day by listing three things you're grateful for. This small habit shifts your focus from stress to abundance.

Your Well-Being is Non-Negotiable – Prioritise sleep, hydration, and proper nutrition. Taking care of yourself is not selfish; it's essential.

Time is a Resource. Use it Wisely – Block focus time, schedule breaks, and protect your energy. You'll be more productive when you allow yourself to recharge.

Boundaries Are a Form of Self-Respect – Learn to say no without guilt. Your time is valuable, and overcommitting only leads to depletion.

Stress Management That Works for You – Find what helps you unwind, whether it's journaling, yoga, a walk in nature, or even a guilt-free Netflix binge. Intentional rest is productive.

Breaking the Burnout Cycle

Burnout isn't a sign of weakness; it's a sign that something needs to change. By focusing on these five pillars, applying the Three R's, and shifting your mindset, you can reframe your approach, regain control, and build a lifestyle that supports both your success and well-being.

Where do you need to create more balance? Start today by making one slight shift in your daily routine.

lIana Jankowitz is a certified Money Coach, born and raised in South Africa and currently residing in Zurich. Her work involves identifying behavioural patterns around money, transforming negative thinking, and moving from a self-destructive mindset to one that is positive and inspiring.

Passionate about helping women break free from self-doubt, low self-esteem, and lack of self-confidence and move towards financial liberation, she can help you with her free money quiz, Empower Your Finances: Money Makeover for Women event, Guided Group course or the Valuing Your Services Ebook.

You can read all about Ilana and her work here or on any of her social pages Facebook|LinkedIn|Twitter|Instagram |YouTube