Burnout has become a major occupational health topic in the U.S. in recent years—especially since the COVID-19 pandemic. Stress can build slowly over time, starting as a few late nights or skipped breaks, until one day it feels like you’re overwhelmed with overdue tasks, strained coworker relationships, and more.
For many people, this daily stress becomes part of their everyday life, leaving them physically and emotionally drained with little hope for moving forward. The good news? Burnout is not a dead end—it’s a signal that something needs to change and there are solutions.
What Is Work Burnout?
While it’s often mistaken for general workplace fatigue or just feeling a little “stressed out,” burnout is deeper and longer-lasting. Despite being a relatively newer term, “burnout” is clearly defined in clinical research and its affects are being actively studied.
The World Health Organization recognizes burnout as “chronic workplace stress” that has gone unresolved. Over time, this stress greatly affects a person physically, emotionally, and mentally.
It’s characterized by a loss of interest and motivation in work, combined with a persistent sense of exhaustion and feeling detached or ineffective.
This feeling of unfulfillment can bleed into other aspects of life, with long-lasting effects that go beyond the workplace. Chronic burnout can contribute to a range of health issues, like poor sleep, heart disease, and a weakened immune system. It can even increase the risk of depression and anxiety and impact personal relationships.
What Causes Burnout?
Understanding the root causes of burnout can help identify it earlier, allowing you to fully address it before it gets out of control.
Workload Overload
Across the U.S., employees are expected to handle high workloads with limited time, often feeling the pressure to “do more with less.” When these demands don’t let up, it can quickly deplete physical and emotional energy. Over time, this constant state of overwork leads to exhaustion, making it hard to fully recharge and feel fully ready to do your best.
Little Support or Autonomy
A supportive work environment can make all the difference in our well-being. In workplaces where employees feel isolated or feel disconnected from leadership and the organization’s goals, burnout becomes a greater risk. Micromanaging and not properly engaging with team feedback can lead to more frustration and stress.
Lack of Recognition
When your hard work feels overlooked and isn’t acknowledged, it can create feelings of resentment and unappreciation. It’s important to feel recognized and rewarded when your efforts directly contribute to the success of your organization. Without incentives, professional development opportunities, or just a simple “thank you,” it can be easy to lose sight of your motivation and why you’re coming to work in the first place.
Role Ambiguity or Mismatch
Sometimes the job description you thought you were hired for is misaligned with the work you’re actually being asked to do. When job expectations aren’t clearly defined or your skills don’t work well with the role, frustration and confusion can set in.
Most people want to do well in their job, so this type of mismatch can create an ongoing sense of anxiety. If people don’t feel they’re able to perform to their fullest potential, they’ll experience burnout more often.
Personal Factors
Every instance of burnout is unique to every person, so personality and personal aspects play a large role in workplace stress.
For those who consider themselves perfectionists, their unrealistically high standards can add internal pressure and dissatisfaction, even when goals are achieved. Those with people-pleasing tendencies often put others’ needs before their own. Stress can build quickly if you constantly say yes to new tasks—even when you’re already overwhelmed.
All of these aspects are further amplified by the fact that your job is directly tied to your ability to take care of yourself and your family. Financial and family pressure can quickly intensify any feelings of workplace stress and burnout due to the fear that you’ll lose this important income if you don’t comply with any and all requests.
Recognizing Common Signs of Burnout
So how do you know if you’re truly experiencing burnout? The key is identifying long-term trends so that you can act early—before burnout deeply impacts your health and overall well-being.
Emotional and Physical Exhaustion
Burnout is often described by a state of exhaustion that comes home with you and feels impossible to deal with. Despite leaving work, it’s difficult to fully unplug, relax at home, and get a good night’s sleep. This exhaustion can feel like a complete drain of energy, making even simple tasks seem overwhelming. You may notice that, unlike typical fatigue, this exhaustion doesn’t lift with time off and instead feels like a constant weight holding you down.
Decreased Performance and Productivity
People experiencing burnout often begin to feel detached from their work, colleagues, and even the sense of purpose they once felt while at work.
Burnout can affect your ability to focus, remember details, or complete tasks on time. If you notice that you’re struggling to meet your usual quality of work, or that tasks you once thought simple now take a lot more effort, you might be experiencing burnout. Any decrease in productivity often creates a negative feedback loop, adding to stress and deepen feelings of doubt about your skills and expertise.
Lack of Motivation
Another key sign of burnout is feeling a complete loss of joy or interest in activities that once felt fulfilling. Maybe you no longer feel excited by your projects, or are struggling to find clear motivation to clock in everyday. Even socializing with your coworkers can feel mentally exhausting, causing you to avoid as much social interaction as possible.
This could be a signal that burnout is draining the positive connection you once had to your job. This can extend beyond work, too—making it hard to enjoy hobbies, social events, or personal goals and achievements.
Negative Physical Symptoms
Burnout doesn’t only impact your mind—it affects your body too. You might be experiencing frequent headaches, stomach problems, muscle tension, or sleep disturbances. These physical symptoms can often be mistaken for signs of other health issues but are important indicators of the significant toll that burnout can take on your body.
Identifying Burnout as Early as Possible
Catching burnout in its early stages can help you manage causes, recover more quickly, and create healthier approaches for managing stress. Once burnout takes hold, it can be difficult to break out of the cycle on your own.
Take proactive steps to address the root causes and work toward sustainable solutions, whether that’s seeking professional support, adjusting your workload, or creating a healthier work-life balance. Remember, recognizing burnout isn’t about failing—it’s about learning to care for your well-being and mental health so that you can ultimately be more successful in the long run.
Strategies for Preventing Burnout
Even small steps toward preventing burnout can help you feel more in control of your life and overall stress. Here are some practical strategies to prevent burnout from happening in the first place.
Set Healthy Boundaries
Reasonable boundaries are essential for maintaining a balance between success at work and a fulfilling personal life. If you’re not sure where to start, try writing down moments when you felt particularly stressed or overwhelmed. This can reveal which tasks, people, or situations cause the most strain and what to avoid in the future.
One example of a healthy boundary is limiting work outside of normal hours. Avoid checking emails or working on tasks after a set time each day. Share any of your boundaries with colleagues and supervisors, so they know when and how they can reach you.
In moments when work forces you to break a boundary, keep track of these instances and communicate them with your supervisor. Many workplaces give space for feedback or meeting one on one with your leaders, and this is a good chance to bring up moments where you feel most stressed.
Prioritize Self-Care
Taking care of yourself isn’t a luxury—it’s a necessity, especially when dealing with burnout. Exercise, eat nourishing meals, and get adequate sleep to rebuild your physical and mental resilience. Prioritize the activities that bring you joy, like your favorite hobbies, spending time with loved ones, or simply relaxing with a good book.
Resolving Burnout for Good
If you’re already identifying with many common signs of burnout already and you feel like you’re almost at your breaking point, then you need concrete resolution strategies to help you navigate the situation once and for all.
Communicating with Your Supervisor
Having an open and honest conversation with your supervisor can feel daunting, but it’s often the first step to addressing serious workplace issues.
Before you knock on their door or schedule a meeting, it’s important to prep some talking points ahead of time. Identify specific examples of how your workload is becoming impossible to manage by yourself. Provide a few ideas for solutions, such as suggesting adjustments to your responsibilities or deadlines. Try to approach the situation with as much positive thinking as you can. It’s never a sign of weakness to ask for support. You’re taking proactive steps to maintain your productivity and well-being, which benefits both you and the organization.
Organizing Your Workflow With To-Do Lists
Sometimes, burnout is a result of taking on or losing track of many tasks. An organized to-do list can help you declutter your mind and create an effective plan for getting things done. Create a master to-do list, then plan out each day of your workweek. On your daily list, only include tasks you can reasonably complete to prevent unnecessary stress and avoid overloading your day.
You can also try adjusting your approach to work by prioritizing the most important tasks, asking coworkers for support, and taking breaks. Regular short breaks throughout the day can help reset your focus and energy, making it easier to work effectively.
Recognizing and Addressing a Toxic Work Environment
Sometimes, burnout isn’t just about a significant workload—it’s about the workplace itself. Toxic environments can amplify stress and leave you feeling stuck. Red flags like constant negativity, lack of boundaries, and poor communication are common signs of a toxic workplace.
If you’re dealing with a toxic workplace, weigh your options. Consider speaking with Human Resources if appropriate, or seek outside advice from mentors or career counselors. Leaving a job is never an easy decision, but in extreme cases, it may be the best solution. Plan a good exit strategy by planning your financial situation, update your resume, and start networking before making the leap.
Managing work burnout doesn’t happen overnight, but small, intentional steps can create lasting improvements. Each effort you make to set boundaries, care for yourself, or seek help contributes to a healthier, more sustainable approach to work and life.
How Talk Therapy Can Help You Navigate Burnout
Recognizing burnout, strategizing solutions, and planning for a healthier work-life balance can feel overwhelming, especially when you’re in the thick of stress. A mental health professional can provide the clarity, support, and tools you need to navigate these challenges effectively.
Burnout is often layered with emotional and psychological complexities, making it difficult to identify the root causes on your own. A trained therapist creates a safe space to explore your feelings and experiences, helping you uncover patterns or triggers that may not be immediately obvious. Once you’ve identified the underlying causes of burnout, a therapist can help you develop personalized strategies to manage it.
Burnout can make you feel trapped, but therapy can help you envision and plan for a future that suits your values and needs. By working with a therapist, you can:
- Develop actionable steps to pursue career changes if necessary.
- Identify long-term goals that align with your mental health and well-being.
- Build resilience to face future challenges more effectively.
- Evidence-Based Benefits
Clinical research consistently highlights the benefits of therapy for managing stress and burnout. Research shows that cognitive behavioral therapy (CBT), a popular form of talk therapy, is particularly effective for addressing work-related stress and burnout by helping individuals identify and reframe negative thought patterns. Studies have found that individuals who engage in talk therapy report significant reductions in stress and increased workplace satisfaction.
A therapist is an ally, providing the tools and perspective you need to regain control, foster resilience, and create a path forward that honors your mental well-being. Reach out to a professional and start taking the first steps toward recovery and balance.
Find Burnout Relief with Plus by APN
Burnout doesn’t have to define your work experience or your life. By recognizing the signs, implementing strategies to address stress, and seeking support when needed, you can regain control and create a more fulfilling, balanced future. If you’re struggling to manage burnout on your own, talk therapy offers expert guidance and proven tools to help you navigate the challenges and build a healthier path forward.
Reach out to the compassionate team at Plus by APN by calling 424.644.6486 and begin your journey toward preventing burnout, managing stress, and promoting long-term well-being.
References
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- Listopad IW, Michaelsen MM, Werdecker L, Esch T. Bio-Psycho-Socio-Spirito-Cultural Factors of Burnout: A Systematic Narrative Review of the Literature. Front Psychol. 2021 Dec 1;12:722862. doi: 10.3389/fpsyg.2021.722862. PMID: 34925130; PMCID: PMC8672245
- Trotta A, Gerber AJ, Rost F, Robertson S, Shmueli A, Perelberg RJ. The efficacy of psychodynamic psychotherapy for young adults: a systematic review and meta-analysis. Front Psychol. 2024 Sep 4;15:1366032. doi: 10.3389/fpsyg.2024.1366032. PMID: 39295759; PMCID: PMC11408295.