How to Recognize and Recover from Burnout, Boreout, and Compassion Fatigue
December can be hard.
If you’re noticing fatigue, irritability, or feeling emotionally “flat,” you might be dealing with burnout, boreout, or compassion fatigue, and that’s okay. These aren’t signs that you’re weak; they’re signs your nervous system is asking for help.
Burnout: When Life Feels Too Heavy
Burnout happens when stress has been high for too long and your coping resources can’t keep up. You might notice:
Feeling emotionally drained or “fried”
Dreading work or daily responsibilities
Difficulty concentrating or making decisions
Irritability or short temper
A sense of detachment or disinterest from your life or work
Burnout is your body saying: “I’ve been running on overdrive for too long. I need a break.”
Boreout: When Life Feels Empty
Boreout isn’t talked about as much, but it’s real. This tends to show up if your work or day-to-day feels meaningless or repetitive. You might notice:
Feeling unchallenged or under-stimulated
Time dragging slowly
Loss of interest in tasks or routines
Escaping through daydreams, scrolling, or distraction
Boreout is your body saying: “I need meaning, stimulation, and purpose.”
Compassion Fatigue: When Caring Takes Its Toll
Compassion fatigue shows up when you’ve been emotionally giving for too long. It’s common among first responders, therapists, healthcare workers, and parents. Signs include:
Feeling drained after supporting others
Emotional numbness or detachment
Cynicism or hopelessness
Avoiding people or responsibilities
Compassion fatigue is your body saying: “I can’t keep carrying all this alone.”
Recovering: What Helps
Name it without shame
This is not weakness. Just acknowledging it gives you space to heal.Regulate your nervous system
Sleep, eat, hydrate, move gently
Grounding exercises (breath, senses, movement)
Small rituals to bring safety and comfort. Engaging in things that make you feel safe and/or calm and/or connected
Set boundaries that fit your capacity
“I can give 10 minutes, not a full hour”
“I need a pause before I respond”
Bring meaning and choice back
Try a small creative project
Learn something new
Volunteer or take on tasks that feel fulfilling
Share the load
Delegate
Seek supervision or peer support
Take micro-breaks to recharge
Seek professional support
Therapy helps you process overwhelm, rebuild boundaries, and reconnect with yourself.
You don’t have to fix everything at once. Burnout, boreout, and compassion fatigue are signs and you can recover from them with support, care, and small, consistent steps.
