Seven hidden signs you're burning out ahead of the summer holidays, according to a psychologist

Summer is on the horizon, with school holidays and the great annual vacation on the minds of many in Leeds.

But before any brief respite sat on a sun lounger soaking in the rays, there is the fact that there is a workload that still needs to be dealt with before clocking off for the summer, and that, at times, can lead to overextending yourself to get those last bits and pieces cleared up before leaving.

That, sadly, might lead to a sense of burnout, and you would not be alone in feeling that way, but you might not be able to put your finger on exactly why you’re feeling the way you’re feeling.

From unexplained dizziness to painful tension headaches, burnout frequently shows up in physical ways that can be easily dismissed as normal day-to-day stress. But when your body is constantly running on empty, these subtle warning signs begin to stack up, quietly signalling that something isn’t right.

In a culture that rewards being busy and always switched on, burnout often creeps in unnoticed, masked by productivity and routine...

… and the longer these signals are ignored, the louder they become.

Consultant psychologist Dr Bijal Chheda, founder of Nos Curare, has revealed seven key signs you could be quietly burning out without even realising it, and steps you can take to manage it to ensure you’re equally as rested for the holidays as you are coming back to work.

Seven hidden signs you might be experiencing burnout before the summer holidays

Irritability

You might find yourself snapping more easily than usual, without realising it could be a sign of burnout. It’s not a personality change, but a lowered tolerance where things that wouldn’t normally bother you suddenly feel overwhelming.

When stress builds over time, your nervous system stays on edge, meaning small inconveniences trigger bigger emotional reactions and make mood regulation difficult.

In the moment, the most effective reset is reducing stimulation. Step away from noise, screens, and conversation for a few minutes.

Giving your brain less to process quickly takes the intensity down, helping you regain control.

Low motivation

Low motivation is one of the brain’s early responses to ongoing stress. The brain shifts into energy-saving mode, making focus and initiating tasks feel difficult.

This is also a common experience in individuals with ADHD, where overwhelm and perfectionism block productivity.

To combat this, stop relying on willpower and lower the barrier to entry. Start with a messy first version, permitting yourself to do it badly just to get moving.

This makes it easier to re-engage with a task without feeling the pressure to succeed the first time around.

Brain fog

An easy-to-miss sign of burnout is if your thinking feels slower or more scattered than usual. Brain fog stems from prolonged stress, putting the brain under constant pressure, affecting memory, processing speed, and problem-solving abilities.

To regain clarity, map and prioritize your thoughts throughout the day. Jot down tasks so your brain isn't trying to hold everything at once.

If it persists, speak to a Specialist GP to rule out underlying hormonal changes, sleep difficulties, or nutritional deficiencies.

Nighttime overthinking

Struggling to switch off at night can leave you mentally drained and stuck in an insomnia cycle. When stress builds, your mind plays catch-up by replaying the day or jumping ahead to tomorrow’s to-do list.

Start a proactive wind-down routine 30 minutes before bedtime. Switch off harsh overhead lights for warmer lighting to lower stimulation.

Avoid doomscrolling and swap it for gentle stretches, music, or reading to signal to your brain that it is time to sleep.

Frequent dizziness

Feeling slightly unsteady is easy to brush off, but burnout can disrupt the nervous system, affecting balance, breathing, and blood pressure regulation.

Because lightheadedness can also be linked to inner ear issues, low blood pressure, dehydration, or iron deficiency, persistent dizziness should be checked by a GP.

If it is tied to anxiety, they can refer you to a therapist to help manage symptoms.

Tense jaw or shoulders

Carrying constant tension in your shoulders or clenching your jaw is your body's way of holding onto unnoticed stress.

Prolonged stress locks the body into a "fight or flight" state, causing muscles to remain slightly contracted even at rest.

To release it, rest your tongue on the roof of your mouth and keep your teeth slightly apart to relax the jaw. Pair this with mindful breathing, massage, or gentle stretching 30 minutes before bed.

Tension headaches

Tension headaches create a constant, band-like discomfort around the head and neck, resulting from stress your body hasn't had a chance to release.

If they keep returning, utilize mind-body techniques like progressive muscle relaxation (PMR) or body scanning.

Actively tensing and relaxing muscle groups helps you tune into where your body holds stress and gently lets it go.