🧠 Burnout Self-Checklist for Service Industry Workers

Feeling exhausted? You’re not alone. Use this quick self-check to see if you might be experiencing burnout—and get ideas for what to do next.

✅ Physical Signs

• I feel tired even after a full night’s sleep

• I’ve had more headaches, body aches, or stomach problems lately

• I feel rundown or sick more often than usual

• I’m skipping meals, breaks, or hydration during my shifts

✅ Emotional Signs

• I feel irritable, cynical, or numb at work

• I’ve lost patience with customers or coworkers

• I feel anxious or overwhelmed before or during shifts

• I’ve started to dread going into work, even on days off

✅ Mental & Behavioral Signs

• I’m having trouble focusing or making decisions

• I feel like I’m not doing my best, even though I’m trying

• I’ve pulled away from friends, family, or coworkers

• I feel like I’m “just surviving” shift to shift

If you checked 4 or more boxes...

You may be experiencing burnout. It doesn’t mean you’re weak—it means your workload, stress, or environment is unsustainable.

Try This:

• Take one real break today—even if it’s just 5 minutes away from the floor

• Drink a full glass of water and eat something nourishing - try to down a granola bar or side of fries

• Talk to someone you trust (coworker, friend, manager, therapist)

• Say no to one thing that’s draining you unnecessarily

Long-Term Strategies

• Track your energy across the week to spot patterns

• Set one small boundary (e.g., no answering work texts on days off, don’t skip a family function to cover a shift, etc.)

• Ask about schedule flexibility or support options

• Look into local mental health resources or hotlines - apply for the In The Weeds Foundation for 90 days of free resources.

You deserve rest. You deserve support. You deserve to feel like a person—not just a worker.