Burnout rarely happens overnight. It’s more like a slow leak—you don’t notice until you’re running on empty. The earlier you catch it, the easier it is to reverse.

As a Neonatal Nurse Practitioner and mental health counselor, I’ve seen firsthand the toll this work takes on our minds and bodies. I’ve also learned that regular self-check-ins are one of the simplest, most powerful ways to protect ourselves before it’s too late.

Here are 10 reflection questions to help you assess where you’re at right now.

10 Burnout Check-In Questions

1. How often do I feel emotionally drained after work?
   
2. Am I finding it hard to feel compassion or patience?
   
3. How is my sleep—restful or restless?
   
4. Do I dread going to work more days than not?
   
5. Have I been more irritable or withdrawn lately?
   
6. Do I still find joy in things I used to love?
   
7. Am I making more mistakes or feeling less focused?
   
8. How often do I skip meals or eat on the run?
   
9. Do I have time each week just for me?
   
10. When was the last time I truly felt recharged?
    

Why These Questions Matter

Your answers can reveal patterns you may have been overlooking. Even one or two “red flag” responses are important—because they’re often the first signs of burnout creeping in.

The good news? Catching it early means you can make small, meaningful adjustments before things spiral further.

Simple Steps if You See Warning Signs

• Talk to someone you trust — a friend, counselor, peer, or mentor.
  
• Prioritize rest like a requirement — just as you would a mandatory training or shift assignment.
  
• Start small — turn your phone off 30 minutes before bed, add a short walk during your day, or block time for a real meal.
  

Burnout prevention isn’t about doing everything differently—it’s about doing one or two things consistently to restore balance.

Encouragement

Burnout doesn’t mean you’re weak. It means you’ve been carrying too much, for too long, without enough recovery time.

✨ You deserve the same care you give to everyone else.

If you’d like support in creating a realistic burnout recovery plan, I offer individual sessions and long-term coaching for first responders and clinicians. You don’t have to wait until you hit the wall to take action.

You Don’t Have to Walk Alone

At Sage & Stone Holistic Counseling, we believe healing begins when your story is heard. Whether you are navigating the NICU journey, postpartum changes, grief and loss, or the weight of frontline work, your well-being matters.

💜 Through counseling, coaching, yoga therapy, and holistic support, we create space for restoration of mind, body, and spirit.

✨ If you’re ready to begin your healing journey, we’re here to walk beside you.

👉 Contact Sage & Stone Holistic Counseling