5 Signs You’re Burnt Out (Not Just Tired) — and What to Do About It

If coffee isn’t touching the sides and you feel like a zombie in a sports bra, this one's for you.

Let’s get one thing straight: Burnout isn’t just “being tired.”

It’s your body waving a giant red flag and screaming "HELP" while you keep pushing through with another to-do list and a lukewarm oat latte.

And if you’ve got ADHD, autism, or just a chaotic life that never gives you a minute to breathe — burnout can become your default setting.But here’s the worst bit:

You probably don’t even realise you’re burnt out until you’re deep in it.

So let’s change that.

🧠 Burnout vs. Tired: What’s the Difference?

Tiredness says, “I need a nap.”Burnout says, “I need to disappear from my life for three months, live in a cabin, and not make any decisions.”

Burnout isn’t solved by sleeping more.It’s nervous system dysregulation.

It’s mental, emotional, physical, and sensory exhaustion — all rolled into one hot mess burrito.

🔥 5 Signs You’re Burnt Out (Not Just Tired)

1️⃣ You’re constantly mentally foggy or overwhelmed by tiny tasks

Your brain’s buffering over the smallest decisions — what to eat, what to wear, replying to messages. It’s not indecision. It’s overload.

2️⃣ You don’t feel rested, no matter how much you sleep

You could get 9 hours and still wake up shattered. Because sleep doesn’t fix a fried nervous system.

3️⃣ You’re snapping at people or zoning out

You swing between being overly reactive or emotionally numb. This is a nervous system stuck in fight, flight, or freeze.

4️⃣ You’ve lost interest in things you actually care about

You used to love cooking, moving your body, seeing friends — now it just feels like effort. Not depression. Burnout.

5️⃣ Your body feels heavy, tight, or achy

Even light movement feels like dragging a rock. It’s not laziness. It’s your body holding onto stress like it’s prepping for battle.

💡 So What Do You Actually Do About It?

You’re not going to regulate your nervous system by downloading another productivity app.

What you need is a reset. A real one.

One that includes:

✅ Nervous system downshifting – breathwork, gentle movement, and sensory tools

✅ Reducing decision fatigue – planning meals, routines, and movement ahead of time

✅ Restoring safety – emotionally, physically, and in your environment

✅ Compassion over perfection – always

Inside my THRV Framework, this is exactly what we do first.

No calorie tracking.

No heavy lifting.

No “just push through.

”We stabilise the system before we try to transform the body.

💬 Final Thoughts

If you’ve been telling yourself you’re “just tired”…If your brain feels scrambled and your body’s begging for stillness…If every health plan feels like “too much” no matter how simple it is…

You’re not broken. You’re burnt out.And it’s time to stop surviving and start regulating.

✨ Ready to feel like you again?

My THRV Coaching helps you rebuild from the inside out — nervous system first, fitness and fat loss second.If you’re done running on empty and want a system that actually sticks, I’ve got space for 1:1 clients who are ready to get regulated, strong, and consistent.

👉 apply or learn more

💖Charlotte xNervous System Queen | Coach for Spicy Brains | THRV Framework Creator