Tick tock, tick tock. Does it feel like time is getting away from you these days? Between work, home, and family and friends, what does work-life balance even look like anymore, when you’re up with the kids at 5 a.m. and up with that work project at midnight? You might think, “This won’t last forever. Hold on just a little bit longer” until these extreme days of work-work-work will be over. But then you hit the wall and you realize, boy, are you tired, mentally and physically. How can you effectively take care of anything—or anyone—else at that point? You may not think you can squeeze in time for yourself, but when they ignore your own needs, you’re sure to burn out.

Here’s how to spot and extinguish burnout before it takes over your life:

• Spot the symptoms. Are you feeling frustrated, irritable, or disconnected? Yes, who isn’t feeling that at least some of the time these days, but those are early signs of burnout. “Used up” feelings, frequent illness, sleeping difficulties, and easy irritability are signs of physical and emotional exhaustion. Feeling alienated or disconnected from work is another symptom of burnout. And if your performance is suffering from apathy or lack of confidence, that’s one more red flag to watch for.
• Search for causes. What workplace factors are breeding grounds for burnout? One leading culprit is the inability to participate in decision-making processes, as well as a lack of employee appreciation. Employees feel less stress and anxiety when they have some control over their day-to-day efforts. Heavy workloads, unclear expectations, and erratic evaluations are also frequent offenders.
• Unplug. What, at a time like this?! Thanks to work-from-home access, employees often feel they must be on call 24/7, answering email at midnight and texts on weekends. And forget about vacations! With that kind of accessibility, when can people truly unplug and relax? The blurring of work-life boundaries must correspond with the rise of time-management boundaries and finding time to truly put down your devices.
• Talk with your boss. If you’re burning out, your productivity and overall health are sure to suffer, which benefits no one. It’s time to talk to your boss. Reaffirm your commitment to the job, but be clear that something has to change. Work together to develop boundaries, such as setting lunch hours and blackout hours for email, that can stave off the burnout that is bad for you both. If alienation or disconnection is the problem, your boss may help you connect your efforts with the overall goals of the organization.
• Speak with a therapist. Don’t wait until you’re mired in despair and anxiety and exhaustion before seeking professional help. A therapist can help you adjust to work-life demands at any step of the way, whether you’re new to a job or on the brink of burnout. As an added bonus, mental-health services are often covered by insurance, and may even be free through your employer’s EAP. If you find a therapist who offers telehealth appointments, you won’t even have to leave home.

Everyone is at risk of burnout, but never more than in these times of blurred work-life balances when the time is ticking into oblivion. So take a step back, evaluate where you are and what you need—how you feel right now versus how you want to feel—and then prepare to extinguish the burnout that threatens your success!