Help for Burnout in Teens and Kids

By Sara Taft, LMHCA, therapist for kids and teens in Plainfield, IN

As we head into the holiday season, I’m hearing it more and more from the kids I see in therapy—no matter their age: “I’m tired.” “I have so much homework.” “I can’t wait for break.”

Burnout is pretty common this time of year—you may be feeling it yourself—and kids are feeling it too. But how do you know if your child is burned out? And what can you do to help them?

Let’s dig in.

Burnout in Kids: What to Look Out For

Put simply, burnout happens when stress stops being helpful and starts feeling never-ending. It drains our energy, motivation, and joy. Occasional stress is normal, but when it’s constant, it can take a serious toll on kids’ emotional, physical, and mental health.

Here’s what to watch for:

Emotional Signs:

• Irritability, frustration, or frequent mood swings

• Cynicism or negativity (“What’s the point?”)

• Seeming detached or unmotivated

Behavioral Signs:

• Procrastinating or avoiding responsibilities

• Spending hours on screens

•  Sleeping more than usual… or having trouble sleeping at all

• Losing interest in activities they used to enjoy

Physical Signs:

• Headaches, muscle tension, or stomachaches

• Trouble sleeping—or sleeping too much

• Getting sick more often than usual

School-Related Signs:

• Difficulty focusing or staying on task

• Careless mistakes or slipping grades

• Saying “I just don’t care” about schoolwork

  
  

Even if your child’s grades are fine, they can still be burned out. The bigger clue is when motivation and joy start to fade.

(And don’t panic if you recognize a few of these signs—some stress is part of growing up. The key is how long it lasts and how intense it feels.)

Your Kid Is Burned Out—Now What?

Once you recognize the signs, it’s time to slow things down and help your child find balance again.

Reevaluate the Schedule. Work together to create a more balanced routine that includes school, activities, and—importantly—downtime. Help them prioritize what’s most important and, if needed, take something off their plate. Remember: staying healthy sometimes means saying no.

Set Realistic Goals. Big projects can feel overwhelming, so break them into smaller steps. If there’s a five-page essay due, aim for one page (or one paragraph) a day with time left for review. For a presentation, work in short bursts instead of saving it all for one late night.

Take Breaks—On Purpose. Encourage regular breaks to recharge. Try a simple system like the Pomodoro Method: work for 25–30 minutes, then rest for 5. After a few cycles, take a longer 15–30 minute break. This helps kids stay productive and prevents exhaustion.

Prioritize Rest. Sleep is one of the best burnout remedies, but it’s often the first thing to go. Teenagers need about 8–10 hours a night, and younger kids need even more. Help them set healthy limits around screens and bedtime so they can truly rest.

Encourage Self-Compassion. If your child falls behind or feels overwhelmed, remind them it’s okay. Burnout recovery takes time—and perfection isn’t the goal.

You’re Not Off the Hook (The Loving Reminder)

Parents and caregivers, this might also be a good time to reflect on your own stress and expectations. Of course you want your child to succeed (we all do!), but success means little without balance.

When you talk with your child about burnout, focus on being curious and understanding their perspective. Recognize their effort, celebrate progress, and remind them that you care more about their well-being than their grades. Take interest in their joys and hobbies—and help them make space for more of what lights them up.

And finally: are you feeling burned out? Try using some of these same strategies yourself. When you show up rested and balanced, your child learns that rest isn’t laziness—it’s part of being healthy.

Take care of yourself this season. You—and your kids—deserve it.