Running on empty? How to spot fatigue, prevent burnout and bounce back fast

Around this time of the year, many of us feel like we’re dragging ourselves across the finish line of each day.

The early-year momentum has faded, the deadlines are piling up, and what once felt exciting now feels heavy. If that sounds familiar, you’re not alone.

Mid-year fatigue is real and, if left unchecked, it can tip into full-blown burnout.

Fatigue isn’t just feeling a little tired. It’s a deep exhaustion, emotional, mental, and physical, that builds up after months of hard work, stress, and not enough rest.

You might notice you’re less motivated, have trouble focusing, feel irritable, or wake up tired. In busy workplaces, whether in business, government, non-profits, or your own company, this kind of fatigue can slowly wear down your productivity, creativity, and well-being.

On forums like "Reddit", people describe “vegetating the entire weekend” because they’re too tired from work and life’s hassles. Others say their brain feels like “mashed potatoes” and they “can’t wait to hibernate in December”.

The world is unravelling all at once, technology changing at lightning speed, social awareness spreading faster than we can process. All of which can feel overwhelming because we are experiencing all of these things in real time.

A Gallup workplace report shows that 36% of South African employees experience excessive stress every day, and more than 71% are disengaged or actively disengaged in their roles. Many also report feelings of loneliness, especially among younger and remote workers. 

Executive head of healthcare consulting at NMG Benefit, Karin Mitchelmore, advises workers who feel fatigued to take time off to recuperate and regroup. Mid-year fatigue, she explains, often reflects the sheer load of responsibilities we carry at work and at home.

How fatigue turns into burnout

At first, it’s subtle, a quiet weariness, tasks feeling heavier than usual. Over time, it can spiral:

Self-doubt and imposter syndrome: Work that used to be easy now feels overwhelming; you second-guess every decision.

Cynicism and detachment: Enthusiasm fades, replaced by frustration and scepticism. Friends and colleagues start to feel like obligations.

Burnout accumulation: Weeks or months of stress, caregiving, or studying without recovery leave you running on fumes.

Goal disappointment: By July, New Year’s resolutions can feel like failures, triggering frustration or hopelessness.

Monotony: The mid-year lull lacks the highs of January or December, leaving your brain under-stimulated and restless.

Psychologists say this slump can look like or make anxiety, depression, low self-esteem, and social withdrawal worse. Recognising it is not a bad thing, it’s the first step toward being kinder to yourself and making a change.

NIH's warning signs to look out for:

• Every day feels like a bad day.
• Caring about your work or home life seems like a total waste of energy.
• You’re exhausted all the time.
• Most of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
• You feel like nothing you do makes a difference or is appreciated.

Physical clues include feeling tired and drained most of the time, frequent headaches or muscle pain, lowered immunity, or changes in appetite or sleep.

Emotional signs include self-doubt, feeling helpless or trapped, detachment, loss of motivation, or an increasingly cynical outlook.

Behaviourally, you might withdraw from responsibilities, isolate from others, procrastinate, use food, alcohol, or drugs to cope, or arrive late and leave early.

Eat often to beat tiredness: Regular meals and healthy snacks every 3 to 4 hours help maintain steady energy rather than crashing after large, infrequent meals.

Lose weight to gain energy: If you’re carrying excess weight, gentle, regular exercise and healthy eating can reduce strain on your heart and improve energy.

Reduce stress to boost energy: Build relaxing activities into your day: gym sessions, yoga or tai chi, listening to music, reading, or spending time with friends. Whatever truly relaxes you will improve your energy.

Try talking therapy: Counselling or cognitive behavioural therapy (CBT) can help fight fatigue linked to stress, anxiety, or low mood by changing unhelpful thought patterns.

Cut out caffeine gradually: Caffeine can keep you awake but disrupt sleep rhythms. Because its effects can last up to seven hours, avoid it in the evening. Reduce gradually to avoid withdrawal headaches.

Drink less alcohol: Alcohol may help you fall asleep, but it leads to shallower sleep, leaving you tired the next day. Cutting down before bedtime improves rest and energy.

Give yourself something to look forward to: Plan small joys, a weekend walk or a catch-up with a friend to break the monotony.

Take a break before December:  Don’t wait for year-end to use your leave. Even a micro-break, such as a short walk, a nap, or shutting off your phone for an hour, can mentally disconnect you from stressors.

Distance yourself from stressors where possible: Delegate tasks, take a short holiday, or re-evaluate commitments. Give yourself breathing space.

Feeling tired doesn’t mean something is wrong with you. It’s your body and mind telling you to pay attention. Try to notice it early.