Early Signs of Burnout and How CBT Can Help

cbtbournemouth
Jul 10
2 min read

A burning rose with green leaves set against a light blue background, the petals charred and enveloped in flames, creating a dramatic scene.

Understanding Burnout: When Exhaustion Takes Over

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged exposure to stressors. It often develops gradually and can impact your motivation, mood, energy, drive, relationships and health. Recognising the early signs is crucial to prevent burnout from taking hold.

Early Signs of Burnout:

Persistent Fatigue - Feeling constantly drained despite rest.
Reduced Motivation - Struggling to start or complete tasks.
Increased Irritability - Low frustration tolerance with with world, colleagues or loved ones.
Difficulty Concentrating - Finding it hard to think clearly, focus or make decisions.
Withdrawal and Isolation - Cancelling plans, not replying to messages, isolating yourself.
Physical Symptoms - Headaches, muscle tension, pain, or sleep disturbances.

How CBT Supports Burnout Recovery

Cognitive Behavioural Therapy (CBT) offers practical tools to address the negative thoughts, feelings, and behaviours that contribute to burnout.

1. Cognitive Restructuring

Identify and challenge unhelpful thoughts such as “I must do everything perfectly” or “If I take a break, I’m failing.” Replacing these with balanced, realistic thinking reduces pressure and self-criticism.

2. Increasing Activity

Encourages gradually increasing engagement in rewarding activities to boost motivation and mood. Even small, manageable steps can break the cycle of withdrawal.

3. Stress Management & Relaxation Techniques

Techniques such as diaphragmatic breathing, progressive muscle relaxation, and mindfulness help regulate physiological stress responses.

4. Problem-Solving Skills

CBT helps develop practical strategies for managing workload, setting boundaries, and improving time management.

Evidence-Based Benefits of CBT for Burnout

A 2021 meta-analysis published in Journal of Occupational Health Psychology found CBT to be highly effective in reducing burnout symptoms, improving both emotional exhaustion and professional efficacy (PMID: 34422710).
The NHS England endorsed IAPT (Improving Access to Psychological Therapies) programme includes CBT as a first-line treatment for work-related stress and burnout (NHS England, 2020).