The 3 Types of Burnout (and Which One You’re In)

Burnout isn’t just “being tired.” It’s what happens when your body and brain stay under pressure for too long without enough recovery. And the reason burnout feels different from person to person is simple: there are different types, and each one has its own warning signs.

If you can identify which type you’re dealing with, you’ll stop guessing and start making changes that actually help.

Type 1: Overload Burnout

This is the classic version. You’re doing too much for too long. You keep pushing, saying yes, working late, and trying to power through. You may still be productive, but you’re running on fumes.

Common signs:

• You feel wired but exhausted

• You can’t “turn off” your brain

• You get irritated easily

• Sleep doesn’t feel refreshing

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Type 2: Under-Challenged Burnout

This one surprises people. You’re not overwhelmed, you’re stuck. Your days feel repetitive, your work feels pointless, and you’re mentally checked out. You’re tired because you’re bored, not because you’re busy.

Common signs:

• You feel unmotivated or numb

• You procrastinate more than usual

• You don’t care about outcomes

• You feel restless but drained

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Type 3: Neglect Burnout

This type shows up when you feel like you can’t keep up no matter what you do. You’re overwhelmed, but instead of pushing harder, you start shutting down. You feel helpless, behind, and defeated.

Common signs:

• You avoid tasks you used to handle

• You feel anxious just thinking about responsibilities

• You stop taking care of yourself

• You feel like you’re failing, even when you’re trying

Here’s your next step:

• Overload: reduce commitments and build recovery into your schedule

• Under-challenged: look for stimulation, growth, and meaning

• Neglect: ask for support, simplify your workload, and rebuild confidence through small wins

Burnout doesn’t mean you’re weak. It means your system is overloaded, under-fed, or unsupported. Once you know which type you’re in, you can start fixing the real problem instead of just trying to “push through.”

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.