Why Your Brain Hurts from Burnout

Sep 24

During my burnout I often had a strange, heavy feeling I called “my brain hurting.”

It was not a normal headache. It felt like pressure inside my head, like my brain was tired in a way my body could not explain. Sometimes it was dull and heavy.

Other times, it was sharp, like someone was slicing up my brain.

It could come while I was falling asleep, wake me before dawn, arrive in the middle of a stressful moment, or sit on me like fog when I was simply exhausted.

Coffee sometimes made it worse.

Lying down did not always help.

The more I pushed through, the worse it became. What I learned is this: the brain itself has no pain receptors. The sensations we call “brain pain” are produced by the nerves, blood vessels, muscles, and the nervous system reacting to extreme stress and exhaustion. Burnout puts your system on low-level alarm.

Small triggers become big reactions.

This is what it felt like for me and for others I have worked with. It is real. It is physical.

When it happens

Just as you are falling asleep or right after you wake.
During long stretches of tiredness, when thinking becomes heavy.
In sudden stressful moments when anxiety spikes.
During times of sensory overload, like long screen time or noisy environments.

What the sensations can be

A dull, heavy pressure that makes thinking slow and clumsy.
A sharp, cutting pain that feels like slicing or stabbing inside the head.
A buzzing, electrical sensation around the temples or behind the eyes.
A foggy, disconnected feeling where memory and attention refuse to work.

If any of the sensations are new, extremely severe, or accompanied by loss of vision, slurred speech, sudden weakness, or confusion, see a doctor right away.

Why does this happen in burnout

Burnout changes how your nervous system responds.

Your body produces more stress hormones more often. Muscles in the neck, jaw, and scalp tighten. Blood flow patterns change. Sleep becomes fragmented. Nutrient levels drop. All of this creates a perfect environment for the kinds of head pain I describe.

It is a bodily warning.

The 15-minute Brain Reset Ritual you can use now

Water and settle (2 minutes)

Sit down. Drink a full glass of water slowly.
Place both feet on the floor. Breathe in through the nose for 4 counts. Exhale for 6 counts. Repeat twice.

Eyes and screen reset (3 minutes)

Close your eyes or focus on something far away out a window.
Roll your eyes gently in circles for 30 seconds. Blink slowly for 30 seconds. Rest.

Tension release (4 minutes)

Use your fingertips to massage temples, the base of your skull, and along the jawline.
Drop your shoulders and do three slow neck rolls in each direction.
Open your mouth wide, hold for 3 seconds, then relax the jaw.

Nervous system calm (3 minutes)

Put one hand on your belly and one on your chest. Inhale for 4, hold 1, exhale for 7. Repeat five times.
If panic is present, breathe only through the nose and lengthen the out-breath.

Mini reframe and offload (3 minutes)

Write one sentence: the single thought I need to let go of right now.
Write one sentence: the single small step I can take in the next hour.
Close your eyes and name one kind thing you can do for yourself today.

Use this when the pain arrives.

It will not erase everything, but it reduces intensity and gives your nervous system a short reset.

A 45-minute deep reset for tougher days

5 minutes gentle walk outside to change the environment and ground.
10 minutes progressive muscle release: from feet up, tense each group for 5 seconds, then release.
10 minutes breathing practice: inhale 4, exhale 8, soft focus on the out-breath.
10 minutes of supported neck and shoulder stretches while lying down or seated.
10 minutes journaling: three columns. What is happening, what I can change, what I cannot change. Close with one gratitude.

This deeper ritual helps when the 15-minute reset is not enough.

Practical daily habits that reduce brain pain over time

Sleep window: same bedtime and wake time within a 30-minute range. No screens one hour before sleep.
Hydration: aim for regular water, not only when thirsty. Even mild dehydration worsens head pain.
Nutrition: check iron, B12, vitamin D, and magnesium. If you suspect a deficiency, get tested and treated under medical guidance. Find a list of useful nutritions here among our free downloads here among our free downloads.
Movement: Gentle daily movement helps circulation and eases muscle tension. Short walks are powerful.
Limit stimulants: too much caffeine makes the nervous system arousal worse. Keep intake steady and predictable.
Sensory breaks: schedule short breaks away from screens and noise every 60 to 90 minutes.
Posture: work on neck alignment. Small changes in desk height, screen distance, and chair support reduce chronic tension.
Social boundary work: say no to small asks that drain you. Protect recovery time like a medical appointment.

Practical tips for falling asleep and waking with less pain

Night routine: dim lights, calming music or silence, 10 minutes of slow breathing before bed.
Morning buffer: don't jump into email. Sit for five minutes, breathe, hydrate, then move slowly.
If pain wakes you: sit up for a few minutes, drink water, do the 3-minute eye and neck massage routine before trying to sleep again.

When to seek medical help

If the pain is sudden and severe or unlike anything before.
If you have weakness, numbness, confusion, slurred speech, vision changes, or fainting.
If the pain increases despite reasonable self-care and starts to limit daily functioning.
If you suspect nutrient deficiencies or medication side effects. Talk to your GP about tests for iron, B12, vitamin D, magnesium, thyroid function, and sleep disorders.

If you are living with the “slicing” pain

When the sensation is sharp, like slicing, it is alarming.

Treat it seriously. Pause immediately. Use the 15-minute ritual. If it reappears frequently or worsens, see a doctor to rule out migraine, severe tension-type headaches, or other causes.

Tell the clinician exactly how it feels, when it happens, what makes it better or worse, and any triggers you notice.