What is Burnout? A Biblical Perspective on Exhaustion

When burnout brings you to your knees, grace meets you there. Surrender isn’t the end—it’s the beginning of restoration.

I remember when I realized I was just burned out.  I was constantly physically, emotionally and mentally exhausted, constantly overwhelmed where little things would just trigger me.  I constantly felt like I wanted to dart out of the house and run like Forrest Gump - endlessly until I just couldn’t go further.  This past January I left my job of 20 years and that is when I saw how much it had affected me.  It wasn’t just the job.  But since I spent most of my time working, that extra time I had now served as a wake up call.

I am sharing my experience in hopes that you can also break free from this.

What is Burnout?

I first heard the term through a Bible Study I was doing on busyness.  So I did a bit of research on the topic.  Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged or excessive stress, especially when someone feels overwhelmed, emotionally drained, and unable to meet constant demands. It often results from chronic workplace or caregiving stress, but it can also stem from ministry, parenting, or even trying to live up to unrealistic personal expectations.

There is everyday burnout and clinical burnout.  Everyday burnout is feeling overwhelmed, tired, or drained, often related to work or other stressors and often it is temporary and less severe.  Clinical burnout is more severe and persistent, causing significant impact in daily life, work performance and spiritual life.

Are you burned out?  The Symptoms

During my research on this topic, I found that the most common symptoms of burnout are:

• Physical exhaustion - I had constant neck pain, headaches almost on a daily basis with some turning into nasty migraines.  And energy? I was running on empty constantly.  Constant pain all over my body.  My back was taking a big hit.  It hurt all the time.  During cleaning time, if I wanted to be able to walk the next day, I had to choose my chores.  If I sweep, I can’t mop.  Laundry had to be done in a day and not add any other chores or I would end up the day in unbearable pain.

• Emotional exhaustion - I would constantly feel drained, fatigued, or unable to cope.  By the end of the day, I would feel so overwhelmed that anything would set me off.

• Spiritual exhaustion - I found myself having trouble praying.  I just couldn’t concentrate!  Which led to me believing the lie that I wasn’t doing enough for God and that was the reason I felt so disconnected from Him.

• Depersonalization - I started getting cynical, detached, or numb toward responsibilities or people.  I am very social and thrive when I am with others.  But I found myself wanting to be alone.

• Reduced performance - I always had everything planned and thrived on being proactive.  But when burnout hit, I started feeling ineffective, unmotivated, or unable to complete tasks.  

  
  

What Causes Burnout?

After my research, when I did an honest review of my life, I found that the most common causes of my burnout were:

• Constant busyness without rest - I had too much on my plate, constantly!  And the biggest lie I believed is that if I wasn’t busy, I was not productive.  That led to being in a constant state of “doing” and missing out on the rest that God has for us.

• Misaligned priorities or values - I found myself at one point not able to determine what was a priority.  Everything was urgent because I was the only one doing it all.  And because the day only has 24 hours - and some are for rest, even if it is just 4 hours - I just didn’t have the time for all.  So some things had to wait, and everything became urgent.  

• Lack of control or recognition - trying to get everything inside my little box of how I believed things should be and finding out that I just don’t have control of certain things.  So I tried harder to do things, and then get discouraged because no one else would appreciate my hard work.

• High expectations without support - In my mind I had an idea of how things should be, and I tried my hardest to achieve that.  I was not seeing that comparison and unrealistic expectations were just killing me.

• Inability to say “no” or set boundaries - I’ve always struggled with saying no and setting boundaries due to growing up with a performance mindset.  But it got even worse during this time because I was already feeling like I didn’t have it all together and not being able to please others would be something else to add to my list of failures.

And the biggest culprit of burnout is - relying too heavily on our own strength rather than abiding in Christ.

This last one was an eye-opener for me.  I realized  I had fallen into the sin of self-sufficiency, of pride - yes, pride creeps in when we think we can do it in our own strength.  It devastated me.  That is what prompted me to make significant changes in me and how I did things.  And that started with looking up what God says about burnout.

What Does the Bible Say About Burnout?

God’s design for work and rest:  God’s design for work and rest is rooted in creation itself. In Genesis 2:2-3, we see that after six days of creating the world, God rested on the seventh day and blessed it as holy—establishing a rhythm of work and rest from the very beginning. Exodus 20:8-10 reaffirms this pattern in the Ten Commandments, calling us to “remember the Sabbath day and keep it holy,” working six days and setting aside the seventh for rest. This divine rhythm teaches us that rest is not a reward for productivity but a sacred part of God’s good design for our well-being and worship.

On the seventh day God had finished his work of creation, so he rested from all his work. And God blessed the seventh day and declared it holy, because it was the day when he rested from all his work of creation.   - Genesis 2:2-3

“Remember to observe the Sabbath day by keeping it holy. You have six days each week for your ordinary work, but the seventh day is a Sabbath day of rest dedicated to the Lord your God. On that day no one in your household may do any work. This includes you, your sons and daughters, your male and female servants, your livestock, and any foreigners living among you.  - Exodus 20:8-10

Jesus’ rhythm of ministry and rest: Jesus modeled a healthy rhythm of ministry and rest that offers us a powerful example, especially in a culture of constant busyness. In Mark 1:35, even after a full day of healing and teaching, Jesus rose early to withdraw and pray in a solitary place. Similarly, Luke 5:16 shows that He "often withdrew to lonely places and prayed," even as His fame grew and demands increased. Jesus didn’t wait until exhaustion to rest—He made space for communion with the Father regularly. This intentional rhythm reminds us that rest isn’t a sign of weakness but a necessity for sustainable, Spirit-led service. Ignoring this rhythm can lead to burnout, but following Jesus’ example anchors our work in God’s strength rather than our own striving. 

Before daybreak the next morning, Jesus got up and went out to an isolated place to pray.  - Mark 1:35

But Jesus often withdrew to the wilderness for prayer. - Luke 5:16

God’s invitation to cast our burdens on Him: God lovingly invites us to cast our burdens on Him, promising to sustain us in the midst of life’s pressures. Psalm 55:22 says, “Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved.” Burnout often comes when we try to carry more than we were meant to, relying solely on our own strength. But God offers a better way—one where we release our worries, responsibilities, and weariness into His capable hands, trusting Him to uphold us and bring peace in the midst of the pressure.

Give your burdens to the Lord , and he will take care of you. He will not permit the godly to slip and fall. - Psalms 55:22

How to Begin Healing From Burnout

I have to be honest and say that I am still healing from burnout.  I need you to remember that this is a process.  You did not end up in burnout from one day to another.  It was little bricks of busyness and control piling up over us.  But the good news is that the Lord is willing and able to help us through this process.

The only way I have been able to start healing is with Him.  Through His Word, surrendering to Him, seeking wise counsel from my spiritual mentors and being honest with myself.

The first step is the most important: REST!

We need rest.  Our bodies were designed that way.  And, did you know you can do two things at once while resting?  You can meet with the Lord while you rest!  You can read the Bible, read a devotional or journal.  During this time, because my concentration took a big hit, I started writing down my prayers.  I found I was able to be more concentrated and train my thoughts to go slower when I write.  And it helped a lot.  If you struggle with finding time to rest - have children and spouse, commitments to attend - ask someone to help.  

During my healing process, when I needed time, I would ask my mom to take my daughter with her.  And if the house needs cleaning, ask for help!  I struggled with that for so long but the Lord showed me that it is ok to ask for help.  We were made for community, and part of it is taking care of each other.  We are not meant to do life alone.

The other thing I had to learn to do is to say “No” and learn to delegate.  We can’t do it all by ourselves.  And to tie it up with what I said before - we were meant to be in community and to help each other.  It is biblical and actually… It is a command.  

“Carry each other’s burdens, and in this way you will fulfill the law of Christ.” - Galatians 6:2

Finally, create space for Sabbath.  God did not need to rest after completing his creation.  He did it to model the behavior for us to learn by His example.  He wants us to have that rest.  Our bodies need that rest to recoup.  

Take a Step Towards Healing Today

Dear friend, if you're feeling the weight of burnout pressing on your heart, know this: you are not alone, and you are not failing. Burnout is not a sign of weakness—it’s a signal that something needs to shift. God never intended for you to live in constant exhaustion. He invites you to come to Him, lay your burdens down, and find true rest for your soul.

Take a deep breath. Let His grace meet you right where you are. You don’t have to fix everything today. Just begin with one small, faithful step.

Journaling Prompt: Lord, show me what I’m carrying that You never asked me to hold.

💛 You are seen, loved, and carried by a Savior who never grows weary. And if you’re ready to go deeper, I created a free workbook - From Burnout to Balance -  to help you pause, reflect, and realign your life with God’s peace and purpose.

👉 Or, if you’re ready for personal support, let’s connect through coaching. I’d be honored to walk alongside you.

Let’s trade burnout for balance—together, in Christ.