Burnout: What It Is, and How You Can Combat It

Have you ever been overwhelmed by stress at work? If so, you’re probably familiar with the term “burnout.” It’s the feeling of being drained, disconnected, and exhausted that stems from a serious lack of work-life balance. 

Research shows that burnout has become more widespread in recent years, especially among caregivers. So, if burnout is affecting you or someone you care about, know that you’re not alone. 

While recovering from burnout can take some time, you can start the process by learning more about burnout, why it occurs, and how to prevent it. That way, you can harness the tools you need to develop a healthier relationship with work.

What is the meaning of burnout?

The term “burnout” was first used in the 1970s by the American psychologist Herbert Freudenberger. Originally, it described the experience of people in “helping” professions (like doctors and nurses) who are exposed to acute workplace stress. However, we now know that burnout can affect individuals from all kinds of professional backgrounds. 

While it isn’t a medical diagnosis, burnout has recently been reclassified by the World Health Organization (WHO) as a syndrome that can have a serious impact on health and well-being. The WHO frames this “occupational phenomenon” as having three components:

• Deep fatigue and chronic exhaustion

• Increased negative feelings about your job and a desire to mentally distance yourself from your work 

• Reduced professional productivity 

Signs and symptoms of burnout

The symptoms of burnout can vary, depending on the individual. But researchers have identified some common mental and physical warning signs. 

If you’re experiencing any of the following symptoms, while also experiencing high workplace stress, it could indicate the presence of burnout:

• Digestive problems or upset stomach

• High blood pressure

• Compromised immune health (getting sick frequently)

• Frequent headaches

• Trouble falling and/or staying asleep

• Difficulty focusing on tasks

• Low mood

• Loss of interest in things you used to enjoy

• Feelings of worthlessness

• Thoughts of suicide or self-harm

Stages of burnout

Some researchers who study job-related stress have proposed that burnout progresses through stages. One of the more recent models of burnout suggests that it occurs in the following three stages:

1. You have an increase in job-related stress because your workload increases, but you don’t have the resources to meet the new demands.

2. In response, you experience an increase in exhaustion and anxiety.

3. You develop unhelpful coping mechanisms in an attempt to manage your exhaustion and anxiety. For example, you become more detached, cynical, or develop a negative attitude about work.

It’s important to note that there isn’t one officially recognized set of burnout stages. But exploring the various frameworks can help us better understand the syndrome. And, in raising awareness about how burnout develops, we can encourage individuals and organizations to intervene before the situation escalates.

What causes burnout?

As you might expect, some of the most common causes of burnout stem from unhealthy or unsustainable employer practices. This can result in difficult work-related scenarios, such as:

• Having an unmanageable workload

• Being micromanaged and feeling a lack of professional autonomy

• Not being recognized or rewarded for your efforts (financially or otherwise)

• Not having positive relationships with colleagues

• Feeling like you can’t be yourself at work

• Being subject to unfair workplace policies that allow or promote bias or favoritism

• Feeling that your values are not aligned with your employer’s

These organizational issues can negatively affect workplace culture and lead to burnout for employees. But research shows there may be some personality traits, like perfectionism, that make you more prone to burnout, too.

How does burnout affect a person?

Burnout can take its toll on an organization, leading to higher rates of absenteeism and turnover, and lower rates of productivity. But, like other forms of chronic stress, burnout affects individuals in a variety of mental, emotional, and physical ways. 

Decades of research show a connection between burnout and increased rates of:

• Major depression

• Insomnia

• Psychological distress

• Chronic aches and pains

• Migraines

• Heart disease

• Type 2 diabetes

• High blood pressure

• Short-term memory loss and other cognitive challenges

• Trouble with concentration and focus

How to recover from burnout

Most of the time, burnout stems from a series of workplace problems that one person cannot solve alone. However, there are some things you can do to improve your well-being and keep burnout at bay.

Set boundaries

Set boundaries, especially around doing work-related tasks during nonworking hours. Resist the urge to check your email when the workday is done and on the weekends. If possible, remove all work-related apps and accounts from your personal phone or turn off notifications when you’re not on the clock.

Talk to your employer

If you’re facing burnout, your employer may be able to support you in improving your mental and physical health at work. Speak with your manager about your workload and let them know if you feel that their current expectations are unreasonable. Ask for their help prioritizing tasks and inquire about other available resources, such as an employee assistance program (EAP). 

Ask for accommodations

If you have a diagnosed health issue, you may be entitled to certain workplace accommodations under the Americans with Disabilities Act (ADA). Reasonable accommodations can include:

• Flexible working hours

• The ability to work from home

• Extra breaks throughout the work day

• Time off during work hours to attend therapy

Check with your employer about their requirements for requesting ADA accommodations. You may need to provide verification of a diagnosed health condition. Your employer may also want to discuss which accommodations make the most sense.

Prioritize self-care

To combat exhaustion, make relaxation and self-care a priority. Self-care doesn’t have to be time-consuming, expensive, or complicated. It just needs to be something that refreshes your energy and revives your spirit. That can be as simple as taking a walk in the park with a friend, doing some basic stretching to start your day, or reading a good book.

Take time off

There are times when it’s necessary to take time off from work to take care of yourself or a loved one. In these instances, review your employer’s paid time off (PTO) policies and procedures. Check to see how much paid and unpaid leave is available to you, and discuss taking time away from work with your supervisor. Depending on your situation, you may also be eligible for unpaid time off under the Family and Medical Leave Act (FMLA). 

Do things that feel meaningful

What are you really good at? Think about your natural gifts and talents. And make time to do things that connect you to a sense of mastery and purpose. 

For example, if you’re artistic, do something creative that you enjoy. Or if you’re great with animals, volunteer once a month at your local animal shelter. Putting yourself in situations where you shine can help counteract the effects of burnout.

Find a sense of control

Burnout is often related to a loss of autonomy. You may feel like you have no control over your job or the way things happen in your workplace. So look for opportunities to engage in activities that give you a sense of control. Consider looking for a leadership position in a volunteer organization whose mission you support. Or start a club or group based on one of your interests.

Connect with loved ones

Prioritize connections with family and friends. Since burnout can lead to feelings of isolation, nurturing relationships outside of work is important. Call an old friend and catch up or take an afternoon hike with your family. Whether it’s spending time one on one or with a group, making time for your friends and family can reenergize you after a long week.

Get professional help

Seek professional support when you need it. Burnout has been linked to higher rates of mental health concerns like depression and anxiety. So there are times when it might be best to talk to a mental health professional. They can provide a safe space to talk about how burnout is impacting your life and help you learn coping strategies. 

Why trust our experts?

Written by:

Liz Talago, MEd

Liz Talago, MEd, is a mental health content writer and strategist whose work is infused with clinical expertise, behavioral science, and empathic storytelling. After spending years on the front lines of mental health care, Liz now partners with mission-driven organizations across the globe to create digital tools and experiences that enhance well-being.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

India B. Gomez, PhD

India B. Gomez, PhD, is a licensed clinical psychologist with a certificate in Latin American Family Therapy. She completed her doctoral education at the California School of Professional Psychology/Alliant International University.

Our editorial standards

Meet our experts