Is Your Body Telling You to Change Careers? 9 Signs of Job Burnout

Let me guess: You just finished work for the day, and instead of feeling accomplished, you wanna crawl into bed like you’ve just run a marathon (without the medal or endorphins to show for it). You worked you butt off of get this job, and you’re grateful for it. But your physical and mental state lately has been…rough.

Wondering if you’re just having a bad week or if you’re deep in burnout?  Your mind and body will tell you whether or not a job environment is good for you, but you have to start listening.

Here are 9 job burnout symptoms to watch out for. 

1. You wake up feeling anxious about work.

If you’re losing sleep over your job or waking up with your heart pounding after a nightmare about a presentation gone wrong, something needs to change. Do you have a regular 9 a.m. meeting that requires you to present? Is there someone in your workplace who makes you feel super uncomfy or a manager who makes unreasonable requests?

Set up a meeting to address your workload with your boss or supervisor. Let them know your capacity and what's currently getting in your way of being able to accomplish your tasks (i.e., too many meetings!) If your boss or supervisor responds with an openness to shift your priorities, that's a good sign to remain in your job. If your conversation does not support your needs, it's time to change jobs.

2. You rarely engage in meetings.

If you feel yourself shutting down in conversations, your body is telling you, "I'm not interested in this conversation," or "there's someone or something that is making me uncomfortable." Find someone you trust to talk about this with—either a career coach or someone else at work—who can help you figure out why you’re feeling closed off. 

3. When you’re with friends, you complain about work. 

Even when you're not at work, you're still thinking about work. If your friends know the drama with your boss and coworkers more than they know about your hobbies or your family, you’re probably experiencing burnout. Flip the script and ask your friends for advice on what they would do in your work situation! Do they notice opportunities for change? Or would they cheer for you if you found a different job?

4. When someone asks about your job, you change the topic.

While you can’t stop talking about work woes with your besties, when your parents ask about your job, you’d rather talk about literally anything else. This says you’re not feeling any energy or excitement toward your work, and that could be a sign that you should make your transition plan.

5. You feel tired ALL the time, and honestly, you could fall asleep right now.

Whether it’s 9 a.m. or 9 p.m., you’re yawning like you just pulled an all-nighter. After work, you just want to crawl in bed with takeout and Netflix. No amount of coffee can save you because you’re not just tired—you’re burned out.

6. You don’t feel like hanging out with people or calling your loved ones.

Social plans? What are those? You’re canceling on people left and right, and even texting back feels like a drag. Spoiler alert: It’s not just because you’re an introvert. Burnout zaps your social battery outside of work, too!

7. You’re consuming more than you’re creating.

You thought it was a “quick” scroll, but 45 minutes later, you’re deep in reels watching AI edits of dogs turning into humans. You’re not relaxing—you’re numbing. (Yes, there’s a difference.) Even if you’re not an artist or writer, creativity is part of being human. When was the last time you picked up your knitting needles, paintbrush, or guitar? If your hobbies have been gathering dust, it’s a sure sign work is hogging all your time and energy.

8. You’ve been getting sick more often.

Your body’s waving the white flag. Burnout isn’t just in your head; it’s in your immune system, too. If you’re catching every bug that comes your way, pay attention.

9. You fantasize about quitting your job and living a life of no responsibility.

If you’ve started wondering if you could make it as a travel influencer on Instagram, where your life is all fun and no work, you’re craving an escape. Instead of fantasizing about starting a business or casting off responsibility, start seriously thinking about why you want a change and if entrepreneurship could be for you.

So, what now?

If you’re experiencing more than four of these career burnout symptoms, it’s time for a change. You might need better boundaries with work. Or, and I’m just gonna say it… You might need a whole new job. You are worthy of change. You deserve to feel energized, inspired, and happy at work. So, whether it’s setting some major boundaries, taking a mental health day (or week), mapping out a game plan with a career coach, or starting to job hunt, know this: You can do this.

Ali Goodin

Ali is a certified career coach, former Disney cast member, and creative professional turned career transition expert based in Central Florida. Founder of Ful Life Coaching, Ali helps job seekers, career changers, and growth-minded professionals confidently navigate career transitions. Whether you're pursuing a new role, switching industries, or seeking greater purpose in your work, Ali provides personalized coaching, job search strategy, and resume support to help you build a fulfilling, balanced career at any stage of life.

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