When it comes to work-life balance, everyone wants to think they’re a Superman or Superwoman, able to rock 12-hour work days, Sally’s dance recitals, Billy’s baseball games, and Tuesday Zumba classes. But then it hits, and we realize we don’t have superpowers, and boy, are we tired—mentally and physically. Even would-be superheroes burn out when they ignore their own needs.

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

• Recognize the symptoms. Are you feeling frustrated, irritable, or disconnected? Those are early signs of burnout. “Used up” feelings, frequent illness, sleeping difficulties, and easy irritability are also signs of physical and emotional exhaustion. Feeling alienated or disconnected at work, like you’re floating on a lonely island, is another symptom. And if your performance is suffering from apathy or lack of confidence, that’s one more red flag to watch for.
• Search for causes. “It’s not you, it’s me,” your job might say when it comes to burnout. What workplace factors are breeding grounds for burnout? Inability to participate in decision-making processes is a leading culprit, 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.
• Go unplugged. Thanks to smartphones and remote email access, employees often feel they must be on call 24/7, answering email at midnight and texts on weekends. With that kind of accessibility, when do people truly unplug and relax? The rise of technology must correspond with the rise of time-management boundaries.
• Chat with management. If you’re burning out, your productivity and overall health are sure to suffer. Head things off with a heads-up to your boss, reaffirming your commitment to the job. 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.

You may not be Superman or Superwoman, but you can sure fool us without throwing yourself at the mercy of the villainous Burnout. 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 soar up, up, and away to success!