Picture of Olga Rudin

Olga Rudin

Mind Coach & BWRT Therapist

Job Burnout: Regain Balance in Your Life

Job burnout comes from chronic, unmanageable workplace stress

Are you drained and unmotivated? You might be experiencing job burnout when you are emotionally and physically exhausted. This typically occurs when you’re under excessive stress and work pressure for an extended period.

The World Health Organisation defines job burnout as “a syndrome that comes from chronic, unmanageable workplace stress.”

Since it’s a common problem, it’s important to address it.


Spotting job burnout symptoms

Job burnout can affect relationships in various aspects of life, including work and home. It may impact your physical and mental health in unforeseen ways.

The signs might be subtle at first, but like a slow leak in a tyre, burnout saps your energy until even simple tasks feel overwhelming. It is essential to recognise these early warning signs to prevent burnout.

Mental signs of job burnout

    • Loss of interest in activities you used to enjoy. 

    • Having trouble focusing or concentrating.

    • Feel irritable or cynical towards your job or colleagues.

    • Feelings of emptiness

    • Neglect self-care, like skipping meals or not exercising.

Some key signs may include:

Physical symptoms of work-related burnout

Workplace strain can affect your physical health. People often feel exhausted, drained and might have low energy, even after a night’s sleep. They may experience:

    • Pains and aches. Individuals experiencing workload stress may suffer from headaches and stomachaches..

    • Muscle tension. They can experience muscle stiffness or tension as their bodies react to stress.

    • Sleep problems. Some people may have trouble falling asleep or staying asleep, while others may sleep excessively but still feel tired.

    • Changes in appetite. Some people can eat too little or too much.

    • Frequent colds and flu.

These signs may indicate that someone needs to take a break to focus on their well-being.

These symptoms can appear gradually, so check in with yourself regularly.

Pay attention to how you’re feeling both physically and mentally. If you notice a pattern of exhaustion or disengagement, that could be a symptom of job burnout.


Risk factors and causes of job burnout

A man in a suit sits at a desk with his head in his hands, showing signs of workplace burnout as two colleagues gesture and point at documents and a laptop in front of him.

Unfair treatment at work can result in job burnout

Workplace burnout doesn’t happen overnight. It usually builds up over time due to a combination of factors at work and in your personal life. Some of the common causes include: 

    • Heavy workload. When you have too much on your plate without enough time to recharge, the stress can lead to burnout.

    • Values mismatch. It can be draining when your job doesn’t align with your values and priorities.

    • Perceived unfairness. Unfair treatment at work can result in burnout. This includes issues with pay, workload, or recognition.

    • Lack of autonomy. With little control over your schedule or tasks, you may feel powerless.

    • Poor work-life balance. If work spills over into your time, you can’t relax and recharge.

    • Bad relationships and family issues are other sources of risk for burnout.

Whatever the cause, you need to identify the root issues and start to address them.


5 Stages of workplace burnout

Silhouettes of a person in five stages, from slouched to standing tall, under the heading "The Stages of Burnout," visually represent the stages of job burnout.

Job burnout has 5 stages.

Burnout has 5 stages:

Honeymoon phase

The initial period feels exciting and full of potential. It is like starting a new relationship. You don’t feel overworked or drained even if you work long hours. Your passion and ambition keep you motivated. You may have:

    • High job satisfaction and energy.

    • Strong commitment and productivity.

    • Optimistic attitude

    • Beginning to notice job stressors.

However, you may establish unsustainable work patterns, which can cause stress later.

Onset of work-related stress

The initial enthusiasm begins to waver as reality sets in. Some days feel harder than others. You might notice that you hit afternoon slumps with greater frequency.

Tasks that once energised you start to feel tedious. You might check the clock more often. You might feel relieved when meetings get cancelled.

Small irritations that you brushed off before may contribute to burnout.  You may experience:

    • Decreased optimism

    • Mental and physical fatigue

    • Occasional headaches

    • Sleep issues

    • Reduced job satisfaction

    • Some days feel more difficult than others

    • Chronic stress.

Chronic work-induced stress

At this stage, the occasional bad day has become the norm. You may find yourself hitting snooze in the morning or struggling to fall asleep at night, even when feeling exhausted. Coffee doesn’t seem to help anymore.

Your friends or family might comment that you seem different or distant. Work tasks pile up as your ability to focus deteriorates. That creates a cycle of stress and procrastination. You may feel:

    • Persistent fatigue

    • Change in sleep patterns.

    • Procrastination

    • Withdrawal from responsibilities

    • Physical symptoms intensify.

    • Irritability or anger.

    • Missing deadlines or appointments

Workload burnout

This is the breaking point where everything feels overwhelming. Simple decisions like what to eat for lunch can feel paralysing. You might have strong emotions about minor workplace issues. Or, you may feel completely numb.

Physical symptoms such as headaches or digestive issues become frequent companions. The thought of work triggers anxiety. You might dream about quitting without a plan or taking a month-long break. The effects of burnout are:

    • Physical and emotional fatigue.

    • Self-doubt and feeling overwhelmed.

    • Desire to “escape.”.

    • Behavioural changes

    • Depression symptoms

    • Significant decrease in performance

Habitual burnout

At this most severe stage, you start to feel worn out as your new normal. Physical and emotional exhaustion is a constant companion rather than an occasional visitor. You may find it difficult to recall the excitement or passion you once felt for your work or hobbies.

Without intervention, this can cause serious long-term health issues. It may need professional help to recover. You may have the following signs and symptoms:

    • Chronic fatigue

    • Depression becomes embedded.

    • Burnout symptoms become a part of daily life
 
 

What do you need to do to overcome job burnout and regain balance in your life?

A child rides a bicycle while two adults walk beside, supporting and encouraging them on a sunny day in the park—just like strong support can help overcome job burnout and regain balance in life.

Spending time with family and friends helps to overcome job burnout.

The good news is that there are effective ways to recover from burnout and prevent it. Here are some key strategies:

Focus on self-care.

Taking care of yourself is crucial when you’re feeling burnt out. Make time for activities that help you relax and recharge, like:

    • Going for a walk or doing light exercises.

    • Reading a book or listening to music.

    • Spending time with friends and family.

Self-care looks different for everyone, so experiment to find what works best for you. The key is to make it a consistent priority, not an occasional treat.

Set boundaries

Learning to say “no” and protect your time is essential. Establish clear boundaries between work and your home life. This might mean:

    • Avoid checking work emails after hours.

    • Decline extra tasks or projects when you’re already overwhelmed.

Clear boundaries can create balance. They can prevent work from taking over your life.

Build resilience

Cognitive reframing. Changing the way you think about problems.

Resilience is your ability to bounce back from stress and challenges. You can strengthen your resilience through practices like:

    • Developing healthy coping mechanisms. Finding constructive ways to manage stress.

    • Seeking social support. Connecting with friends, family, or a therapist.

Resilience is like a muscle—the more you exercise it, the stronger it becomes. Developing this skill can help you manage burnout more effectively in the future.

Communicate and advocate

Speaking up about your needs is crucial. Talk to your employer about your burnout. Discuss your workload, work-life balance, or other issues. Work together to find solutions, such as:

    • Adjusting your schedule or responsibilities.

    • Requesting more resources or support.

    • Exploring flexible work arrangements.

If it doesn’t help, you may pause and change direction. You could learn something new or seek a new job that better fits your needs.

Seek professional support

Sometimes, job burnout requires more than personal care, so you’d better contact a mental health professional. They can provide personalised guidance and tools to help you recover.

Prioritise tasks

Use tools like to-do lists or project apps. They can help you prioritise tasks by urgency and importance. Focus on completing high-priority tasks.

Schedule breaks

Incorporate short breaks throughout your workday to recharge. Step away from your desk, take a walk, or practice mindfulness.

Limit overtime

Avoid the temptation to work extra hours. If you often work late, check your workload. Then, discuss it with your manager.

Create a dedicated workspace

If you work from home, create a designated workspace. It will help you mentally switch between work and home.

Stay organised

Keep your workspace organised. Plan your week to avoid last-minute stress.

Make time for yourself

Schedule time for hobbies, exercise, and relaxation. Ensure you nourish your interests and well-being.

Use technology with care

Use technology to your advantage. But also set limits on after-hours emails and work-related notifications.

Take time off

Use vacation days and breaks to disconnect and recharge. Regular time off can help avoid burnout.


Preventing workplace burnout in the long term

An older woman wearing a red hoodie and black leggings jogs on a paved path in a sunny park, finding relief from workplace burnout amid the trees and grass.

Exercising regularly can prevent workplace burnout in the long term.

Although recovering from job burnout is important, preventing it from happening is vital. Here are some strategies to build long-term resilience:

Maintain healthy habits

Prioritising your well-being can prevent work-induced stress and exhaustion.

Make sure:

    • Get enough sleep (7–9 hours per night for most adults).

    • Eat a balanced, nutritious diet.

    • Exercise regularly (aim for 30 minutes per day) to boost your mood and combat burnout.

    • Drink plenty of water.

These basic practices can strengthen your body and mind and handle job anxiety.

Cultivate hobbies and interests

Engaging in activities you enjoy outside of work can be a powerful antidote to job burnout. Hobbies and interests provide a sense of fulfilment and balance. They help you recharge and maintain perspective. 

Whether it’s a creative, physical, or social hobby, make time for what brings you joy. This can help you avoid feeling defined by your work. 

Foster strong relationships

Spend quality time with friends, family, and loved ones to maintain a balanced life and prevent workplace burnout. Share your struggles and lean on them for encouragement and understanding. 

Try to cultivate positive relationships within your workplace. Build connections with co-workers, mentors, or colleagues who can provide guidance and support. 

Develop your skills

Investing in your professional development can reignite your passion and sense of purpose. Seek chances to learn new skills. Take on tough projects. Explore different areas of your field.

This will make your work more interesting and help you feel more competent and valued. As you continue to grow and evolve, you’ll be less likely to fall into a burnout rut.

Advocate for workplace change

If your work is causing your burnout, speak up or advocate for change. Work with your employer to find areas for improvement. These may include workload distribution, recognition programs, or workplace culture.

Collaborate to create a healthier, supportive work environment. It will help prevent occupational burnout for you and your colleagues. 

Overcoming and preventing burnout is an ongoing process. Finding the right strategies can take time and trial and error.


Final thoughts:

Many people experience workplace burnout, but they can prevent and overcome it. You can regain your energy, focus, and passion. First, recognise the signs of burnout. Then, address the root causes. Finally, use effective self-care strategies.

Recovery from burnout requires time, patience, and self-compassion.

You can build resilience and a healthy work-life balance with the right tools and support.


Frequently asked questions:

How can I convince my employer to provide more support for preventing workload stress?

Propose to your employer the benefits of tackling employee burnout.

Highlight studies on burnout effects on work, retention, and morale.

Suggest specific strategies for your employer:

    • Offer mental health days.

    • Run stress workshops.

    • Allow flexible work.

These would reduce the risk of burnout. Frame it as an investment in the well-being and long-term success of the workforce. 

What are effective stress management techniques I can use in the workplace?

Some effective stress management techniques for the workplace include:

    • Practising mindfulness or meditation during breaks.

    • Taking regular walking breaks.

    • Engaging in quick desk-based exercises.

    • Keeping a gratitude journal.

    • Productivity techniques, such as the Pomodoro method, to manage your time.

It’s essential to establish clear boundaries for your after-work hours. Avoid checking work emails after hours. Make time for activities you enjoy to recharge. 

How do I know when to consider a career change to avoid job burnout?

If you’ve tried various strategies at your work but still feel drained, it may be time to change your career.

Look for signs such as

    • A persistent sense of meaninglessness in your work.

    • An inability to maintain a healthy work-life balance.

    • A growing mismatch between your values and the demands of your job.

Reflect on what inspires you. Explore alternative career paths that might be a better fit. 

What are the long-term health effects of untreated burnout? How can I reduce them?

Untreated burnout can cause long-term health conditions like chronic stress, depression, or anxiety.

To mitigate these effects, we must address job anxiety. Use self-care, seek professional help, and make workplace changes.

Are there any burnout recovery programs or retreats? How effective are they?

Yes. Various burnout recovery programs and retreats are available. They range from short-term workshops to more immersive multi-day experiences.

They offer mindfulness practices, stress management, counselling, and time to rest.

Research suggests these programs can help. They can improve coping skills, provide new perspectives, and start recovery. Yet, their effectiveness can vary.

Conduct thorough research to find a program that fits your needs and goals.