What Is Work Burnout? Signs and How To Beat It

Work burnout refers to the symptoms someone experiences after overwhelming stress from their job. These may be physical or mental symptoms, such as chronic fatigue, depression or insomnia. Employees must recognize the signs of burnout, determine the cause and take steps to recover.

Employers want to help avoid burnout because it can lead to unhappy, unproductive employees. It may even lead to employees suddenly leaving the company because they don’t know what else to do to combat their burnout. 

The APA’s 2021 Work and Well-Being Survey showed that 59% of employees experienced work-related stress within a month before the survey. Within this group, many employees reported less:

• Interest in work
• Effort with work tasks
• Energy
• Motivation

Employees with high stress at work also reported more emotional exhaustion and physical tiredness. All these signs point to one thing — burnout. 

Learn about what work burnout is, how to spot the symptoms and how to proactively avoid long-term work stress. 

What Is Burnout?

Burnout is a type of mental or physical exhaustion caused by:

• Work-related stress
• A lack of motivation
• Feelings of emptiness or hopelessness
• Increased mental fatigue

Burnout may impact physical or mental health if it goes unacknowledged. LinkedIn News spoke with Dr. Rene' Stokes, adult/child psychiatrist and founder of ChildPsychonCall, and psychiatrist about mental health in the workplace. 

“The most important first step is to make the time to check in regularly with yourself to assess for consistent changes in mood, coping, appetite, sleep, ability to enjoy things or other indicators of enduring psychiatric illness,” Stokes said.

At work, people may become so busy with tasks that they don’t take time to care for themselves. This may lead to work burnout after a prolonged and excessive amount of stress related to work tasks. 

The most common types of work burnout include:

• Overload burnout: taking on too much at once all the time
• Neglect burnout: experiencing helplessness in the workplace
• Under-challenge burnout: feeling bored or unappreciated

Symptoms of Work Burnout

Burnout doesn’t happen all at once. It builds over time as a person becomes increasingly stressed.

Physical symptoms include:

• Digestive or gastrointestinal issues
• Insomnia
• Exhaustion after plenty of rest 
• Headaches
• High blood pressure
• More frequent illness

Mental symptoms of work burnout include:

• Feeling worthless
• Depressed or anxious mood
• Loss of interest in activities outside of work
• Trouble focusing on tasks
• Lack of motivation
• Low confidence
• Suicidal ideation - If you are experiencing suicidal thoughts call 988 or text 741741 to contact the National Suicide Prevention Lifeline in the U.S. Visit Psychology Today for international resources.

Common Causes of Work Burnout

Here are a few common reasons that someone may experience burnout at work:

• Unfair treatment
• Immense pressure
• Confusing responsibilities
• Unmanageable workloads 
• Lack of support
• Poor compensation
• Lack of manager communication

In some cases, it may be a combination of more than one factor. For some employees, it may become difficult to pinpoint the root cause of work burnout. 

Consequences of Burnout

A working professional dealing with burnout is not likely to perform well at their job. Some work-related consequences of burnout syndrome include:

• Professional mistakes
• Isolation from colleagues or managers
• Frequent absenteeism 
• Job dissatisfaction
• Poorer quality work
• Resignation from the role or profession

Someone with work burnout likely experiences other issues outside of work-specific problems, such as a lack of self-care at home, alcohol or substance abuse or a more cynical attitude.

How to Recover from Job Burnout

Although suffering from work burnout can be challenging, employees can recover once they recognize the signs themselves. 

Consider which factors contribute to the feeling of burnout and try to focus on those areas first. When unsure about the causes, seek support from trusted management, colleagues or human resources personnel. Examine all the options available and seek support before making any decisions. 

There are also some steps to take as one begins this recovery and creates an ideal work environment. As Adrienne Tom, an executive resume writer and job search strategist, says, “Small steps are often easier to achieve. They also help move you towards a goal with less overwhelm. When steps get hard, think about ways you can further break them down.” Consider the following steps as important to recovery overall but remember that this will take time.

1. Set Healthy Boundaries

Some simple steps to take when setting boundaries at work include:

• Determine priorities
• Practice saying “no” if something does not offer value 
• Use paid time off
• Communicate needs clearly
• Ask questions regarding expectations
• Take inspiration from colleagues’ boundaries 

Consider whether the employee has too much in their workload. For example, people with a lot of ambition may work longer hours, leading to too much stress. 

Additionally, think about whether the employee can delegate certain work tasks. This may be difficult if an employee has people-pleasing tendencies, but this is part of setting healthy work boundaries. 

2. Engage in Hobbies

Hobbies are essential for physical and psychological well-being. They minimize the impact of chronic stress, which makes them incredibly important for a person suffering from burnout. 

It may be a great time to try something new for someone that doesn’t have a lot of hobbies. The four types of hobbies to consider are:

1. Creative
2. Community-oriented
3. Physical
4. Cerebral

Try different hobbies to find options that increase feelings of relaxation.

3. Create a Healthier Work-Life Balance

Part of recovering from burnout means learning how to leave work problems at work. 

Focus on relaxing and what the plan is after work. To make this easier, it may help to create a to-do list or a list of activities you look forward to before going home. 

4. Find a Therapist

A therapist is a trained professional that can offer guidance when dealing with burnout. They may help determine the cause of burnout symptoms, explore coping methods or discuss negative challenges related to work burnout.

Burnout shares many symptoms with specific mental health conditions, such as depression. Speaking with a therapist may help an employee understand their experience better and determine that burnout is the cause of any mental-related concerns. 

Some employees may be more comfortable participating in a support group with a professional facilitator. This is another great option for someone dealing with burnout who wants to communicate with others and feel less alone. 

5. Attend to Physical Needs

Burnout may cause someone to neglect their physical needs, including healthy meals, sleep hygiene and other factors. The human body needs sufficient energy and nutrition to function well.

Additionally, making health a top priority is even more important for someone who has physical burnout symptoms. As Amy Miller, a senior recruiter, says, “Do what's best for YOU, and gets [sic] you the results you want.” Take care of personal needs before worrying about everything else. 

Eat healthy meals, engage in daily physical activity and get plenty of sleep. 

6. Take Regular Breaks 

Taking breaks from work is vital to stave off feelings of overwhelm or exhaustion. Therefore, building break times into the daily work schedule is crucial. 

During break times, try to focus on something other than work to truly recharge and relax. Don’t forget to take breaks while working from home or in the office by putting them on your calendar. 

7. Practice Mindfulness

Mindfulness refers to paying attention and being present in any activity. This can happen while seated, standing or lying down. 

Take time to breathe, pause and bring attention to the body. Block out thoughts unrelated to the body or bodily sensations for a set time. 

Other tips for mindfulness include:

• Creating a work-related intention
• Practicing mindful eating during lunch breaks
• Offering compassion to the self and colleagues 

Final Thoughts on Burnout: Prioritize Mental Health 

Increased stress for extended periods of time will eventually lead to burnout. Every person is different, so it is important to prioritize your own needs, even if they’re different from others’.

Pay attention to the body and mind. Consider how you feel before, during and after working hours. Always give yourself the attention necessary to relax and recharge before taking on additional tasks.

Top Takeaways

What is work burnout? Signs and How To Beat It

• Work burnout is what happens as a result of chronic work-related stress. 
• Burnout happens slowly as stress builds, so watching for physical or mental signs of work burnout is critical for any employee. 
• Recovery from burnout is possible with support, actions focused on relaxation and increased self-care.
• Speaking with a mental health professional is a good idea with more serious signs of burnout. 

(Reporting by NPD and Brandi Fowler)