The Link Between Burnout and Anxiety

You collapse into bed at night, exhausted — but your mind won’t shut off. The next morning, you wake up drained, pour another cup of coffee, and push yourself through the day.

That’s not just burnout… that’s anxiety driving the bus.

When most people think about burnout, they think about endless to-do lists and complete exhaustion. And yes, that’s what it often looks like...

But here’s what I’ve noticed: burnout doesn’t just come from doing too much — it’s fueled by the Anxious Mind.

Sit with that for a moment. Does it ring true for you?

Burnout is often described as a problem of work overload or poor work-life balance. But if it were only about hours worked, then everyone working long shifts would burn out. We know that’s not true.

What really pushes people into burnout is the constant pressure of anxiety underneath the surface.

The unrelenting pressure to do more, be better, earn your worth, and never, ever disappoint.

The Anxious Mind is the Engine

You know what I'm talking about... it's the voice that tells you:

• Oh, just do one more...

• That's not good enough...

• You haven't done enough...

• You need more...

• Oh, just take care of it.

• Suck it up, buttercup
  

And so you keep pushing.

• Instead of resting, you refresh your inbox (for the third time in the last 2 minutes).
  

• Instead of saying no, you agree to host your niece's bridal shower on the same weekend that you're celebrating your mother's birthday... while you also need to work late for the project that's due on Monday.
  

• Instead of winding down, you scroll late into the night. On Instagram, Facebook, TikTok, or you just get consumed by Wordle for hours... maybe with a glass of wine.
  

• And then you sleep like crap.
  

So you over-caffeinate tomorrow morning and wash, rinse, repeat. It's not because you want to live this way, but it's because the Anxious Mind tricks you into believing you have to.

It motivates you with fear.

In other words: the anxious mind drives the behavior, burnout is often the outcome (which can also fuel depression, but that's another blog post).

Anxiety’s Three Starring Roles in Burnout

1. Perfectionism Pressure: Anxiety makes you believe that if you do everything flawlessly, then maybe — just maybe — you’ll finally feel like you're enough. This perfectionism means you put in more hours, more effort, and more energy than necessary, which accelerates burnout. And it never brings the relief you hope for.
   

2. Overcommitment Trap: Anxiety hates saying no. It convinces you that if you decline, others will be disappointed or see you as less capable. So you pile on commitments until you’re running on fumes. The fear of losing connection actually makes you more emotionally isolated and lonely.
   

3. Rest Resistance: Even when you try to rest, anxiety nags at you. “You’re wasting time. You should be productive. You gotta get the ____ done!” This resistance to rest means your body-mind unit never truly get a chance to recover, and burnout becomes inevitable.

   
   

Breaking the Cycle

If anxiety drives burnout, then the way out isn’t just about reducing hours worked or taking vacations (though those things help). The deeper work is about learning how to calm anxiety in the body and mind and really give yourself permission to rest. Physically and mentally.

Here is one small shift you can try today:

• Pause to check in with your body before you say yes to the next request. Just a few slow breaths can help you check in with your true capacity before committing.

I Want to Hear From You

Have you noticed anxiety hiding underneath your burnout?

• Maybe you’ve felt guilty about resting.

• Maybe you’ve overcommitted because of worry about letting someone down.

• Maybe perfectionism has been driving you straight into exhaustion.

Connect with me share your experience with me. I read and reply to every email, and lately folks have been enjoying my video replies.

---

Want more support like this?

Join my free newsletter, Points of Connection, and receive stories, insights, and practical strategies sent straight to your inbox every Tuesday.

👉 Click here to receive your weekly letter and join a growing community!

Disclaimer: This blog is intended for informational and inspirational purposes only and is not a substitute for professional mental health care, diagnosis, or treatment.

If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10a - 10p, ET OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Learn More. You can also call or text HELP to 988 or chat at 988lifeline.org​