Signs of Burnout for Anxious Perfectionists

Most of us are familiar with burnout—whether we’ve heard friends or colleagues talk about their own struggles, noticed it show up in our own lives here and there, or are all too familiar with it from personal experience. For anxious perfectionists, burnout can feel sneakier or easier to ignore, especially if you’re used to pushing through your feelings and needs to stay productive. In my therapy practice, where I specialize in therapy for anxious perfectionists, I often help my clients recognize their personal signs of burnout, manage it before (or after) it becomes overwhelming, and learn to prevent it in the future.

Burnout can develop slowly over time, with subtle signs we might brush off because we feel like we have to keep going (does the thought “I think I’m getting sick, but I don’t have time to rest—I’ve got too much to do” sound familiar?). Other times, burnout hits suddenly—whether because we’ve been ignoring those warning signs, we've pushed ourselves too hard in a short period of time, or it’s just a really overwhelming time in our lives. It could be the result of a big work project with long hours, late nights, and missed family time, or even something “fun,” like planning a wedding, that pushes you over the edge.

Burnout shows up in many ways, sometimes obvious, other times more subtle. And while it’s often linked to work, it can also come from overextending ourselves in our personal lives—something I see often in the anxious perfectionists and people-pleasers I work with. It can even be triggered by how we engage with world events, like the current political climate, or simply the overwhelming presence of these issues in our daily lives. If you’ve been noticing this build-up, working with an online therapist for perfectionism can help you understand what’s fueling the burnout and how to step out of the cycle.

It’s important to note that many signs of burnout overlap with other mental health struggles, like depression or anxiety. Burnout can be its own distinct experience but often coexists with other challenges. This blog is meant to provide information—not a diagnosis—to help you recognize if burnout is affecting your life.

So, how do you know if you’re experiencing burnout as an anxious perfectionist? Here are some common signs that show up when we overextend ourselves (even if we don’t always notice it happening). You might relate to some—or all—of these:

1. You’re procrastinating more than usual

As an anxious perfectionist, procrastination might already be part of your routine because of the pressure you put on yourself. But when burnout hits, procrastination tends to get worse. You might notice that you’ve been cutting it closer to deadlines or avoiding high-priority tasks in favor of low-energy, low-priority ones (like cleaning instead of working on an important project, or responding to a non-urgent email instead of scheduling that annual PCP appointment you’ve been putting off for months).

2. You’re always overwhelmed

The feeling of an endless to-do list becomes overwhelming. Maybe you’ve always felt like you had a lot on your plate, but you had a handle on it, and now it feels like it’s catching up with you. There’s a constant hum of anxiety and tension, and you can’t shake the thought that you’re about to drop the ball.

3. You’re exhausted all the time

You feel drained more quickly and need more rest, but even when you try to catch up on sleep, it doesn’t seem to help much. It can be frustrating, especially when you wonder why you’re struggling to keep up with others or wondering why can’t I keep going like I used to?

4. You find yourself caring less

You’re typically empathetic, but now you’re finding it harder to feel connected to the people around you. You might feel more cynical or disconnected—sometimes even questioning your own identity, especially if being kind and empathetic is a big part of who you are.

5. You’re more irritable

Lack of energy and long periods of giving your all can make your patience thin. You might be more reactive, but even if you’re not showing it outwardly, you might be more easily irritated or ruminating on things that didn’t bother you as much before.

6. You’ve lost your sense of motivation

Even if you’re still going through the motions, something feels off, like you’re on autopilot. You’ve lost the sense of purpose or drive you once had, but you keep going anyway because that’s what you “should” be doing, even if you’re not sure why anymore.

7. You’re spending less time with loved ones or doing things you once enjoyed

You might feel too drained to engage with the people and activities that used to bring you joy. There might also be a sense of guilt—if perfectionism shows up in your relationships, you might feel like you should be doing more. And even if you’re still spending time with loved ones and doing the things you usually enjoy, you might be going through the motions without truly connecting or feeling present.

8. You’re neglecting your physical or emotional needs

As an anxious perfectionist, it’s easy to push your own needs aside to take care of tasks or other people. Maybe you have a habit of working through lunch because there’s just too much on your plate, or you drop everything to mediate family arguments—even when it has nothing to do with you—sacrificing your own rest or exercise in the process. Now raise your hand if you’ve ever avoided therapy because everything else in your life feels like it demands too much from you and you don’t have the time for yourself!

With burnout, it gets even harder to focus on self-care. You might not even notice it at first, but skipping meals, avoiding sleep, and putting your emotional needs on the back burner only make burnout worse, creating a vicious cycle that’s tough to break.

9. You’re noticing more imposter syndrome

It’s a tough cycle: the more burned out you feel, the more you start doubting your abilities and the quality of your work. With less energy to put into what you usually give your all to, you might start feeling like you're doing things poorly—or that you're somehow doing it all wrong. This can make you feel even more like an imposter, which pushes you to work harder to prove yourself. But instead of helping, that only deepens the anxiety, leaving you feeling even more drained and stuck in the cycle.

Other Signs of Burnout

• Physical symptoms like headaches, muscle tension, or gastrointestinal issues

• Feelings of resentment or frustration

• Trouble sleeping (insomnia)

• Difficulty focusing

• Increased work-related anxiety or dread

• Decreased productivity

Important note: If you’re experiencing any of these physical or emotional symptoms, it’s important to consult with a doctor to rule out any underlying conditions. Many physical health issues can lead to symptoms similar to burnout. And if you’ve ruled out medical concerns, a therapist can help you assess if anxiety, depression, or another mental health challenge might be contributing to your experience.

Recognizing Burnout: What’s Next?

If any of this resonates with you, know that you’re not alone. Burnout is common—sometimes even normalized—in our society. But the more we can recognize the signs and understand what’s contributing to it, the better equipped we are to address it. In my next blog post, I’ll talk about practical ways to manage burnout, reduce overwhelm, and prevent it from becoming a cycle you get stuck in. This is often a core focus of therapy for anxious perfectionists, especially when burnout feels like just another thing to “get through” instead of something you’re allowed to heal from.

Looking for Extra Support? Therapy for Anxious Perfectionists in New York Can Help!

Burnout doesn’t always hit all at once—sometimes, it creeps up gradually, making it easy to ignore until you’re completely drained. If perfectionism and anxiety have convinced you that pushing through exhaustion is just part of the process, you’re not alone. As a Licensed Mental Health Counselor and therapist for perfectionism in New York, I help anxious perfectionists recognize the warning signs of burnout, challenge the patterns that keep them overextended, and build a more sustainable balance. Therapy for anxious perfectionists offers a space to explore what’s fueling your stress, shift away from burnout cycles, and learn to prioritize your well-being—without guilt. If you're ready to break free from burnout and find a healthier way forward, let’s talk.

• Schedule a consultation with me

• Learn more about me and my services

• Burnout doesn’t have to be your baseline—therapy can help you reclaim balance and breathe again.

Other Therapy Services at Balanced Connection Counseling

Burnout isn’t just about being exhausted—it’s often tied to perfectionism, anxiety, and the pressure to constantly meet expectations. When you’re used to pushing yourself to the limit, even therapy can start to feel like another thing you have to “do right.” But healing isn’t about achieving perfection—it’s about learning to break free from the cycles that keep you stuck. That’s why I offer more than just Therapy for Perfectionism—I also provide Therapy for Anxiety, Therapy for Burnout, and Therapy for People-Pleasing to help you recognize the signs of burnout early, challenge the pressure to overperform and start making space for yourself again. If you’re feeling drained from constantly trying to keep up, therapy can be a space to slow down, reset, and rebuild balance—without the guilt.