Everything You Need to Know About Burnout at Work

What is burnout and why is it concerning?

Burnout is a psychological response to chronic work stress, and it’s characterized by feelings of exhaustion. According to the World Health Organization, there are three dimensions to burnout:

• Feelings of energy depletion or exhaustion
• Increased mental distance from, or feelings of negativism or cynicism related to, one’s job
• A sense of ineffectiveness and lack of accomplishment

Essentially, burnout reduces your ability—and, notably, your desire—to do your job. People experiencing burnout are less productive, less creative, and more likely to be disengaged and to fall into absenteeism.

Burnout isn’t just depression by another name. Studies find a clear distinction between the two, though they’re not mutually exclusive. Burnout is work-focused and results in resentment directed outward toward the workplace or job, rather than inward.

But people suffering from burnout may exhibit signs of depression, and they may feel as though their perceived work struggles reflect on their personal capabilities and success. The result: they lose interest in things they’d otherwise enjoy.

Stress vs. burnout: are they the same thing?

Not quite. Burnout isn’t high-intensity like stress; it’s closer to feeling depleted—the joy is sucked out of work and personal time. So while burnout results from chronic, long-lasting work stress, it has significantly different markers and needs a different form of care and attention.

Causes of burnout

Lots of things can lead to burnout. Some of the more common paths to burnout are the following:

• Unclear job expectations or moving targets
• A conveyor belt of work with no sense of achievement
• Unhealthy workplace dynamics, such as perceived unfairness, bullying, discrimination, or a lack of opportunity
• Lack of support or recognition
• Work-life imbalance
• Monotonous work
• Lack of mental wellness practices: insufficient sleep, breaks, diet, exercise, etc.

Signs and symptoms of burnout

Burnout can manifest in many ways, some more obvious than others.

You might be experiencing burnout if you…

…become increasingly cynical about or critical of your workplace or job

…feel listless or unmotivated in your work

…no longer put effort into your work, instead just going through the motions

…constantly long for the weekend, even early in the week

…feel overwhelmingly tired, deep down, for no obvious reason

…fail to get any satisfaction from achievements

…find yourself leaning on unhealthy coping mechanisms, such as compulsive eating or drinking, to fill the gap

Chasing Away (and Preventing) Burnout

There are several schools of thought about how to prevent and reverse burnout. But everyone agrees that you’ll know you’re heading in the right direction when you experience more energy, greater engagement, and better performance at work.

On a Personal Level

• Regain Perspective: Big responsibilities and a heavy workload can lead to feeling overwhelmed. Take a step back to mentally reset, split tasks into manageable chunks, and regain control.
• Learn to Say “No” Constructively: It’s essential to communicate your limits before reaching the breaking point. Managing expectations early helps you prevent overwhelm and burnout.
• Remember to Take Breaks: Regular breaks, even during deadlines, can help reduce stress. Stretching, meditation, or a simple breather can reset your mind and body, acting like much-needed pauses in a busy day.
• Manage Your Expectations of Yourself: Not every day will be perfect, and it’s important to be kind to yourself when external factors slow down your productivity.

Reconnecting with Purpose

• Reconnect with the Satisfaction in What You Do: It’s easy to get burned out when you lose sight of how your work makes an impact. Reignite your passion by revisiting your purpose, or by tackling new tasks to refresh your mindset.
• Reestablish Social Connections: Working from home can lead to isolation, so it’s vital to make time for virtual coffee dates or phone calls with friends and colleagues to stay connected.
• Talk to Someone: Burnout can feel lonely, but you don’t need to go through it alone. Reach out to someone you trust for support.

At an Organizational Level

• Guide Employees to Self-Check Tools: Providing resources like questionnaires can help employees assess their risk of burnout.
• Regularly Check In with Employees: Create open lines of communication so employees can speak up if they’re overwhelmed. Early intervention is key to preventing burnout from spreading.
• Give Recognition for the Right Reasons: Celebrate work well done, but avoid encouraging unhealthy habits like overworking or staying late.
• Offer Mental Wellness Tools: Platforms like Calm can help employees regulate their mental well-being, reducing stress and preventing burnout.
• Encourage Breaks and Flexibility: Allow employees the space they need to take breaks and find work patterns that keep them energized and at their best.
• Keep Employees Engaged: Show how their work contributes to a bigger picture, helping them stay enthusiastic and excited about their role in the company’s success.