What Leads You to Burnout, According to Your Myers-Briggs Personality Type
On the flip side, what depletes you is also thoroughly unique. Some can’t stand detail-oriented tasks, while others have no patience for teamwork or theory. If you’ve ever found yourself burnt out and can't understand why (or don’t know how to turn things around), your Myers-Briggs personality type can help you understand. (Don’t know what your MBTI is? Read this first!)
Get more insight into what depletes you—and tips for recovering from burnout—according to your Myers-Briggs personality type.
You tend to burn out when dealing with high-conflict environments or when trying to please everyone. It's hard for you to say no to events and obligations.
You know you’re burnt out when: You find yourself stressing about what could or might happen (instead of what likely will), or dwelling on random negative events.
To re-energize yourself: Surround yourself with people you know and trust who can provide the right perspective to your problems or help you break out of a funk.
ESFJs tend to burn out when they’re unable to schedule efficiently, make firm plans, or see their friends. When you don’t socialize, you tend to get bogged down in work.
You know you’re burnt out when: You overthink seemingly everything: whether or not your best friend is mad at you, whether or not you turned off the curling iron before leaving home, whether or not there was a typo in that email you just sent—everything.
To re-energize yourself: Schedule two or three nights a week with some of your close friends, and self-soothe with a bubble bath, relaxing music, and a glass of wine.
ISTJs tend to feel burnt out when they take on too much work, whether at home or at the office. Ever the diligent, responsible person, you typically step up for more tasks than you should. Your mantra is, “If you want something done, do it yourself.”
You know you’re burnt out when: You make mountains out of molehills. You get angry easily and tend to start conflicts you’d usually rather avoid. You stress about all the things that could go wrong in the future.
To re-energize yourself: Surround yourself with familiar things, like your family, a hobby, your favorite running path, even your favorite show you keep rewatching on Netflix. After that, do some -bare-essentials schedule planning for what needs to be done and what needs to be gone from your schedule.
Things like your team not managing workflow well enough or your partner not planning out an orderly travel schedule, make you want to tear out your hair because you're easily stressed out from inefficiencies.
You know you’re burnt out when: You start to feel oddly emotional, don’t want to partake in hobbies that usually give you joy, and may feel like sulking.
To re-energize yourself: Take some time for yourself, doing whatever feels right to relieve the stress— whether it’s working out or getting ice cream, or something else entirely. Target your inefficiencies with a plan of action to overcome them, and then finally execute it.
ESFPs burn out when they’re forced to follow strict schedules. When you don’t get out and see your friends, you might also become overly irritable and antsy.
You know you’re burnt out when: You focus on a potential negative outcome, believing all roads lead to a single devastating end. You may also assume the worst in others.
To re-energize yourself: Get out of the house, see the people you love, and make sure to be physically active. You’re a doer, so do things that turn off your “worry” function.
You burn out when you're forced to dwell in rigid environments, unable to use your creativity to express yourself. If you’re forced to socialize with small-talk or engage in behaviors that don’t feel in line with your value system, you’ll also deplete your energy.
You know you’re burnt out when: You snap at others about their inadequacies and seek to control instead of develop and adapt.
To re-energize yourself: Get in touch with your feelings. Try listening to sad music and having a good cry. Spend time on your own for several days (maybe even take a solo trip!), creating beautiful art or doing activities that bring you joy.
ESTPs don't function well in rigid, super-structured environments and become stressed by them. Similarly, if you’re in a relationship that limits your freedoms or forces you to commit to too many plans, you may become overly taxed.
You know you’re burnt out when: You start to think one conflict is the end of the world, or your partner’s needs forever constrain your independence. You’re unable to see the bigger picture at all.
To re-energize yourself: Get out of the house. Have an unplanned day, or even week, where you can do with your free time whatever you’d like. Talk to your friend, boss, or partner to get clarity. By actually voicing your fears, you may find that they're not as big as you think.
ISTPs become stressed when forced to follow a strict set of rules or the standard social contract for any length of time. You also hate discussing endless theories and would like to focus on concrete details; you like to act and do instead of discuss and imagine.
You know you’re burnt out when: You’re highly irritable and sometimes emotional. You’re critical of your friends and may isolate yourself.
To re-energize yourself: Spend some time on your own to re-center. ISTPs love physical activity, long drives, solo travel, and working on independent projects.
ENFPs burn out if they explore too many options—dating, socializing, new business ideas, new travel ideas, etc. You want it all, and it's exhausting if you don’t find balance.
You know you’re burnt out when: You start noticing physical problems derived from the burnout, like fatigue, susceptibility to illness, headaches, or other ailments.
To re-energize yourself: Prioritize obligations, desires, and time for rest and self-care. When you’re tired, make sure you stop running. Your health is too important.
Environments that stunt creativity or demand a lot of output under a specific time frame are especially taxing for you. You certainly make time for those who are important to you, but you also become extremely stressed when you’re managing others’ emotions for extended periods.
You know you’re burnt out when: You become extremely harsh or critical of others, lashing out and making outlandish demands.
To re-energize yourself: Nourish your soul, whether by taking a long walk through nature or a shower, doing your hair, and painting your nails. Take a short timeout from others until you feel a sense of internal balance.
You spend a lot of time caring for others, but doing this too much can burn you out. Not only are you a pseudo-therapist, but you’re the first one to bring soup to an ill loved one, volunteer to host a party for a friend’s birthday, or step up to organize an office outing.
You know you’re burnt out when: You start to overanalyze others’ responses to you, like worrying about whether they’re upset with you, whether you did the right thing, or whether you said the wrong thing.
To re-energize yourself: Organize your week ahead. Plan one or two outings with friends who lift you up, without ever depleting you. Focus on solo self-care, including writing, making travel plans, and adjusting your dream board.
INFJs typically burn out when they’re forced to do formulaic task work or when they’re in environments that are heavy on external stimuli, like lights and noise. You absolutely crave down time to think and dream, so detail-oriented jobs will suck the life out of you.
You know you’re burnt out when: You lean into your indulgences, whether it's sweet treats, shopping, or alcohol.
To re-energize yourself: Clear your social calendar and focus on yourself. Take time for the things you love, but don’t do enough of, like workouts, reading, a haircut, or a manicure. Making plans for the future helps to center you.
INTJs burn out when they're overextend socially or with activities. You require a lot of downtime for thinking and learning, and don’t like to fill your calendar with excessive events and gatherings.
You know you’re burnt out when: You get moody, and may lash out at people for grievances at times when you’d normally hold your tongue. You also may indulge in shopping, eating, drinking or other vices.
To re-energize yourself: Set aside time to work your way through a solo project from start to finish. Making plans, executing tasks, and creating something is hugely cathartic for you.
When you're not allowed the freedom to roam, mentally, you're at risk of burning out. You dislike detail-oriented task work, and would rather focus on advancing theories, starting thoughtful debates, or creating systems for others to utilize.
You know you’re burnt out when: You may become overly sensitive to others’ feelings, perhaps even annoyed with those feelings. You might be bothered by those who aren’t reacting positively to you.
To re-energize yourself: Read, write, or work on a project you tossed aside in the midst of your busy life. INTPs are most at home in their minds, on their own, and it’s important to re-attach to your thinking side.
ENTPs want to do everything and explore every idea. You do enter a state of burnout, though, when you don’t know your limits. If you’re in a job or home environment not suited to you, you’ll be burning the candle at both ends -- doing depleting task work, as well as going out with friends and indulging to escape it.
You know you’re burnt out when: You start feeling physical ramifications of exhaustion. You’re spending more time with friends or going on dates in an attempt to avoid your problems.
To re-energize yourself: Start setting goals again. You tend to forget and can run around aimlessly. Take a week, and identify a few things you want to accomplish within the next 6 to 12 months. Just having goals can keep you moving toward your targets, without needing to waste energy in the process.
You're often a decision-maker, but you definitely burn out when you’re trying to stay on top of your game. Decision-fatigue is real, and so is your work ethic; it’ll drive you into the ground.
You know you’re burnt out when: You succumb to your emotions easily, whether you’re feeling fear, happiness, anger or sadness. You have a short fuse, and you’re very reactive.
To re-energize yourself: See friends, and dig down deep with them to uncover how you’re really doing. ENTJs have trouble identifying and understanding their emotions, but you’re an extrovert at your core, and working through all your feels can be hugely beneficial.
Want more MBTI intel? Here's the best way to start your day, and signs you need to break up, according to your personality type.
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