Micro-Burnout: The Quiet Crash You Didn’t See Coming
- Jun 23
- 2 min read
Have you ever looked at your calendar, sighed, and thought, “I can’t do this again tomorrow”… even though technically nothing is wrong?
Welcome to micro-burnout—the sneaky, slow-building version of burnout that hits therapists when we least expect it. Not the crash-and-burn kind, but the quiet erosion of energy, empathy, and motivation that chips away day by day.
What Is Micro-Burnout?
Micro-burnout is like getting a low battery warning… and ignoring it for six days straight. It’s not a dramatic collapse, but a low-grade drain that leaves you exhausted, detached, and second-guessing whether you’re actually cut out for this work (even though you totally are).
Common signs include:
Dreading sessions with clients you usually enjoy
Struggling to concentrate or feeling emotionally numb
Becoming overly irritable or avoidant (hello, unreturned emails)
Feeling tired no matter how much you sleep
Watching therapy TikToks for “research” while completely checked out
Why Therapists Miss It
Because we’re trained to track other people’s feelings—not always our own. And we’re often praised for being “so calm” or “always there,” which makes it even harder to admit that we’re unraveling a bit.
We tend to minimize or intellectualize what we’re feeling:
“I’m just a little tired.”
“It’s probably just a full moon.”
“Everyone’s struggling right now.”
Sound familiar?
How to Intervene Early
The good news? Micro-burnout responds really well to small shifts. You don’t need a two-week sabbatical in the woods (though, let’s be honest… it does sound tempting). Here’s what actually helps:
🔋 Recharge in Small Doses
Instead of pushing through, find 15-minute moments that truly refill you. Not doomscrolling—think sunshine, movement, or doing nothing on purpose.
🧾 Adjust Your Workload (Slightly)
Reschedule a few non-urgent things. Block off a half day. You don’t have to overhaul your life to breathe again.
🤝 Use Your People
You’re allowed to vent. Talk to a colleague, join a consultation group, or drop into the MHM Lounge. Name what’s happening so you can stop carrying it alone.
🧠 Let “Good Enough” Be Enough
Perfectionism will speed-run your burnout. Let a session be average. Let your documentation be done—not dazzling.
You Deserve a Full Tank
You’re not a robot. You’re a human—doing emotionally intense work in a world that rarely pauses. Micro-burnout is your body whispering, “I need a second.” Don’t wait for it to start screaming.
P.S. Want a quick-check burnout tracker or access to our therapist-only discussion thread on managing emotional fatigue?
👉 Join Mental Health Mingle to grab the worksheet and connect with others who get it.
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