How to deal with burnout at work: 6 tips to help you cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what burnout is, the stages of mental exhaustion, and the signs and symptoms of job burnout. Plus, 6 tips for how to deal with stress and burnout at work.
Sometimes it feels like hustle culture is the only way to live with so much of the workforce expected to be available at all times of day. Burnout at work feels like a deep sense of exhaustion—a state of mental and emotional drain that can come from this feeling of always needing to be “on”, and is often accompanied by a decrease in job performance.
What is burnout at work? 3 types of job burnout
Burnout at work is a specific kind of stress that goes beyond having a bad day or a busy week. It's a more serious problem where you feel fatigued, lose interest in your work, and struggle to perform at your best. Burnout often grows gradually, starting as a dull feeling of not wanting to go to work, but can eventually make you feel completely drained.
There are three types of job burnout:
Under-challenged burnout: If you’re expected to do the same task every day, you might feel uninterested, underappreciated, or stuck in a rut. A lack of learning opportunities and the monotony of routine tasks can make your job seem unrewarding.
Neglect burnout: This type happens when you feel helpless in your job. Maybe you don't have the right tools, support, or skills to meet your work's demands. You might feel stressed and helpless and gradually start to care less about your work, leading to a decrease in performance and motivation.
Overload burnout: This is probably the most widely recognized type of burnout. It occurs when you're working too hard or for too long, often to achieve success or meet high personal standards. Eventually, the strain becomes too much. You may struggle to disconnect from work, impacting your health and personal life.
The symptoms of burnout at work
Identifying burnout at work is key to addressing it effectively. It's not always obvious, as burnout can develop gradually, making it hard to notice until it's severe. If you recognize these symptoms of burnout below, it's time to find ways to create a healthier work environment to help your overall wellbeing.
Difficulty getting up for work in the morning or starting a new task
Drop in concentration and enthusiasm
Reduced satisfaction from achievements, even after reaching significant milestones
Physical symptoms like headaches, muscle tension, or stomach problems
Irritability or frustration
Cynicism and detachment from your work or colleagues
Decreased productivity or performance
Causes of burnout at work
There can be many causes of burnout and everyone’s experience is going to be unique. But, there are some common culprits.
Ambiguous job requirements can lead to burnout. When your job expectations are unclear, this can lead to stress and anxiety, or in some cases even boredom. If the dynamics at work are toxic or dysfunctional, you might find yourself feeling numb, or disengaged. A work environment where there's conflict, lack of support, or poor communication can take a toll on your mental health.
Feeling overworked can also take a toll. Consistently working long hours, skipping breaks, or taking work home can lead to physical and emotional exhaustion. You might also feel burnt out if you don’t have support within your work environment. A supportive work environment is key to mitigating stress. Feelings of burnout can amplify if you don't have colleagues or supervisors to turn to.
Finally, not having an adequate work-life balance can cause stress and burnout. When work starts seeping into your personal time, your work-life balance is disrupted, and you’re unable to get a proper reprieve from the demands of your job.
How job burnout can affect your health
Job burnout can significantly affect both your physical and mental wellbeing. If you're experiencing these symptoms, it's essential to prioritize your health.
Excessive stress: One of the most immediate effects of burnout is a high level of stress, a constant state of tension that can lead to serious mental health concerns like anxiety and depression.
Fatigue: Beyond regular tiredness, burnout can lead to a profound sense of exhaustion. It's a deep, persistent tiredness that can affect your ability to function both at work and at home.
Sleep deprivation: Difficulty falling asleep or staying asleep is common with burnout. Sleep disturbance can create a vicious cycle, where your burnout symptoms are exacerbated, making them even harder to manage.
Sadness or irritability: Burnout can affect your mood, causing you to feel unusually sad or irritable without a clear cause. This can impact your interactions with others and your overall quality of life.
Heart disease and high blood pressure: The stress from burnout can increase the risk of heart-related issues like high blood pressure and heart disease. It's important to recognize these risks and take steps to manage stress effectively.
Weakened immune system: Chronic stress from burnout can weaken your immune system, making you more susceptible to illnesses like colds and the flu.
Gastrointestinal problems: Stress and anxiety can also impact your digestive system, leading to issues like stomach aches, indigestion, or changes in appetite.
Headaches and muscle pain: Frequent headaches or muscle tension, especially in the neck and shoulders, can be a physical manifestation of the stress caused by burnout.
The 5 stages of working that lead to burnout
Recognizing which stage of burnout you're experiencing can help you find the right solutions. Early stages may require different strategies to more advanced stages of burnout, but taking action at any point can make a significant difference in your recovery.
1. The honeymoon phase
With a new job or project, there's often a high level of energy and commitment. In the beginning, you're likely to experience job satisfaction and manage stress effectively. It's important to establish good coping strategies during this phase, such as balancing work and personal life effectively.
2. The balancing act
Some days might begin to feel more challenging than others. Stress becomes more frequent, and while you may still enjoy your work, fatigue or decreased motivation may begin. This is a critical stage for recognizing the need to balance work and self-care.
3. Chronic stress symptoms
This stage is marked by a noticeable change in your stress levels. You might feel constantly under pressure, leading to chronic exhaustion, missed deadlines, and decreased productivity. It's important to acknowledge these symptoms and consider seeking support.
4. Actual burnout
Symptoms become critical, and you may feel disillusioned with your job, experience significant productivity issues, and struggle to cope with everyday work demands. Take immediate action, such as talking to a healthcare professional or considering significant changes in your work life.
5. Enmeshment with burnout
At this final stage, burnout becomes so entrenched that it's hard to distinguish yourself from it. The symptoms of burnout are constant and can significantly impact your personal and professional life. Recovery at this stage often requires substantial changes and potentially long-term support.
6 ways to deal with burnout at work
Dealing with burnout at work involves taking proactive steps to manage your stress and improve your work environment. Start with small changes and gradually build up to more significant adjustments.
1. Focus on what you can control
Discuss your workload or stress levels with your supervisor. Open communication can lead to practical solutions, like workload adjustments or additional support. Identify aspects of your work that you can influence, like your schedule or environment, and make changes to reduce stress.
💙 Try working on your mindset by Uncovering Purpose at Work, a meditation that can help you bring more meaning to your job.
2. Engage in activities that recharge you
Make time for hobbies, exercise, or social activities that bring you joy and relaxation. These are essential for your emotional and physical recovery. Regular exercise can significantly reduce stress levels and improve your mood, so find an activity you enjoy and make it part of your routine.
💙 Make weekly (or daily!) appointments with yourself to do something that you love by Scheduling Me-tings, or moments to connect to yourself and recharge.
3. Set clear boundaries between work and personal time
Establish limits on your work hours. Ensure that your personal time is reserved for rest and activities unrelated to work.
💙 Help yourself detach from work and enter your personal time with intention by having a short Shut Down Routine.
4. Prioritize sleep and rest
Get enough sleep each night to help your body and mind recover from the day's stress. You can also incorporate mindfulness or meditation into your daily routine to help you manage stress more effectively.
💙 New to mindfulness or meditation? Try Jeff Warren’s 30-day Mindfulness for Beginners.
5. Take short, regular breaks throughout the day
Breaks can help prevent fatigue and maintain productivity. Even a five-minute walk or a moment of stretching can be beneficial.
💙 Give one of the short meditations in our Quick Breaks collection a listen to help you get the rest you need during your workday.
6. Evaluate your options
If burnout is linked to your job role or workplace, consider what changes could make a positive difference, whether it's shifting roles or seeking new opportunities.
How to deal with burnout at work FAQs
How do I deal with burnout without quitting my job?
Addressing burnout doesn't necessarily mean leaving your job. Start by identifying specific stressors at work and think about ways to mitigate them. This could involve having a candid discussion with your supervisor about your workload, seeking support from colleagues, or adjusting your work schedule. Implementing stress-reduction techniques, such as mindfulness exercises and regular physical activity, can also help. Small changes in how you manage your work and self-care routines can have a big impact on reducing burnout.
Am I burnt out or lazy?
Burnout and laziness are quite different. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress, whereas laziness is typically a lack of motivation without underlying stress. If you're feeling constantly tired, unmotivated, and overwhelmed by your work, it's more likely to be burnout. Recognizing this difference is important in addressing the issue appropriately.
How long can burnout last?
The duration of burnout varies from person to person. It can last for weeks, months, or even longer, especially if not addressed properly. Recovery depends on several factors, including how quickly you identify and start managing burnout, the changes you make in your work and personal life, and the level of support you receive. Taking consistent steps toward stress management and self-care is key to recovery.
How can I prevent burnout from affecting my personal life?
To prevent burnout from spilling over into your personal life, strive to maintain a healthy work-life balance. This involves setting clear boundaries between work and personal time, engaging in relaxing activities outside of work, and ensuring you have quality time with family and friends. It's also crucial to prioritize self-care activities like exercise, hobbies, and sleep.
Is it possible to recover from burnout, and how long does the recovery process take?
It's possible to recover from burnout, but the time it takes varies. You might need to make changes in both your work and personal life. This might include adjusting your workload, adopting stress-reduction techniques, and improving your work-life balance. The key is to be patient with yourself and understand that recovery takes time.
How can I communicate my burnout to colleagues and supervisors without negatively affecting my career?
Communicating about burnout requires honesty and tact. Approach the conversation with your supervisor or colleagues from a problem-solving perspective. Share your experiences and how they're affecting your work, and suggest practical solutions or support you need. It's important to remember that many people experience burnout, and bringing it up demonstrates your commitment to your job and your wellbeing. A supportive workplace will appreciate your openness and willingness to find solutions.
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