Work Burnout: Symptoms, Causes, & How to Deal With It

What Is Work Burnout?

Work burnout is a state of physical, emotional, and mental exhaustion due to long-term exposure to stress at work. Various factors can contribute to this fatigue, including excessive workload, high job demands, low control or autonomy, and a lack of support from colleagues or supervisors. Burnout can impact well-being and productivity, leading to poor job satisfaction, increased absenteeism, and even physical and mental health issues.

Below are the types of work burnout:

• Overload burnout: Overload burnout occurs when individuals face an excessive workload and high job demands without the necessary resources and support.
• Under-challenged burnout: Under-challenged burnout commonly occurs when individuals feel bored, unstimulated, and unfulfilled in their work due to a lack of challenging tasks and opportunities for growth.
• Neglect burnout: Neglect burnout arises when individuals feel ignored, unappreciated, and unsupported in their work, typically due to a lack of recognition, feedback, and encouragement from supervisors and colleagues.

Work Burnout Symptoms

Many people ask, “What does burnout feel like?” Job burnout symptoms vary from person to person, as no two experiences are the same. However, many often report feeling irritable, apathetic, tired, grumpy, or emotionally numb. Some may be uncharacteristically unfocused, while others may appear more depressed or down. Work burnout can even lead to physical symptoms, such as headaches, gastrointestinal distress, or raised blood pressure.

Symptoms of burnout at work may include:^1,2

• Depression
• Work-related anxiety
• Emotional exhaustion
• Physical exhaustion
• Insomnia
• Weight gain or loss
• Increased blood pressure
• Difficulties focusing
• Depersonalization
• Headaches
• Stomach upset

Signs of Burnout at Work

Common indicators of occupational burnout include chronic fatigue and exhaustion, detachment, reduced motivation, increased irritability, and difficulty concentrating or making decisions. Feeling burnt out at work can seep into every aspect of life, with some individuals adopting unhealthy coping mechanisms like substance use to deal with their symptoms.

Below are common signs of work burnout:

• Overworking or underworking, possibly becoming a workaholic
• Cynicism
• Irritability or overly emotional with colleagues or coworkers
• Increased substance use
• Social withdrawal
• Neglecting self-care
• Perfectionism
• Confusion about values
• Procrastination
• Arriving late or leaving work early

Stages of Burnout at Work

Job burnout typically progresses through several stages, starting with excessive job demands and chronic stress leading to exhaustion and fatigue. In the second stage, symptoms of irritability, cynicism, and decreased productivity become more apparent, and individuals may experience a sense of detachment from work. In the final stage, individuals reach a state of complete burnout, experiencing severe physical and emotional exhaustion. Recognizing the stages of job burnout is crucial for taking proactive steps to address stress and preserve well-being.

Here are the potential stages of job burnout:

Honeymoon Stage

In this stage, individuals may be optimistic about finding solutions to a project or passing through a busy time of year. They may feel they make meaningful contributions to a body of work or their career. While they may experience periods of tiredness, they see these as acceptable and “part of the job.”

Balancing Act

Employees may notice early signs of burnout and work to address demands while managing their personal lives. They may struggle with focus as mental or physical exhaustion becomes more present. Stopping thoughts about work may be difficult.

Chronic Stress Symptoms

Individuals experiencing chronic stress at work may struggle with concentration, procrastination, or meeting deadlines. They may develop an apathetic attitude, and neither praise nor negative feedback affects them. Sufferers of chronic work stress may avoid work conversations in social settings.

Burnout

After reaching burnout, someone will notice that completing routine work is difficult. Functioning at work and home becomes challenging, and many may feel uncharacteristically numb and conflicted about their job. Physical symptoms such as headache, difficulty sleeping, and gastrointestinal problems are common. Escape fantasies may occupy their thoughts, with some turning to substance use or emotional eating to cope.

Enmeshment

In this phase, distinguishing “before” and “after” feeling burnt out is impossible. A defeated emotional state of fatigue, stress, and sadness characterize daily experiences. Mental and physical burnout can lead to severe medical issues, even hospitalization.

What Causes Job Burnout?

Job burnout can stem from many interplaying factors, including excessive workload and chronic stress. Feeling burnt out at work can also stem from a lack of control or autonomy, inadequate resources and support, and poor work-life balance. Additionally, interpersonal factors, such as conflicts with colleagues or supervisors, can further contribute to the cycle of fatigue and dissatisfaction.

Possible causes of work burnout include:

• Lack of support: A lack of resources, guidance, or emotional support can contribute to work burnout.
• Poor work-life balance: When work demands outweigh personal and leisure time, individuals can feel stressed and exhausted, contributing to burnout.
• Too low or high workloads: Low workloads may lead to boredom and disengagement, while high workloads can create overwhelming pressure and stress.
• Conflict with coworkers: Interpersonal conflicts and strained relationships with colleagues can be a significant stressor at work, leading to emotional exhaustion and burnout.
• Ambiguity about the work: Unclear expectations or goals can cause frustration and anxiety as individuals struggle to navigate their roles and responsibilities.
• Lack of control: Feeling powerless or micromanaged can contribute to feelings of burnout and increased stress.
• Toxic work environment: A negative work environment (i.e., bullying, lack of support, or a culture of hostility) can be detrimental to mental and emotional well-being and contribute to burnout.
• Perfectionistic traits: Setting excessively high standards for oneself and striving for perfection can lead to chronic stress and burnout.
• Balancing work with other responsibilities: Juggling multiple responsibilities, such as family, personal obligations, or caregiving, can create additional pressures and stress, contributing to work burnout.

Consequences of Unaddressed Work Burnout

From the individual perspective, chronic burnout can increase the risk of heart disease, depression, anxiety, and overall poor well-being. Symptoms can also affect personal relationships, job performance, and overall quality of life.

On an organizational level, unaddressed work burnout can result in decreased productivity, higher absenteeism, lower employee morale, increased turnover rates, and the overall company mission. Additionally, a workplace culture that tolerates or ignores burnout can lead to a cycle of disengagement.

Examples of consequences of unaddressed work burnout:

• Strained work relationships: Unaddressed work burnout can strain relationships with colleagues, as individuals may become irritable, withdrawn, and less cooperative, leading to a toxic work environment and decreased teamwork.
• Doubt or dislike of career choice: Experiencing chronic burnout can lead individuals to question their career choice, as the constant stress and exhaustion can overshadow any passion or enjoyment they once had for their work.
• Career damage due to underperformance: Persistent burnout can hinder job performance, leading to errors, missed deadlines, and lack of motivation, ultimately damaging reputation and career prospects.
• Marital dissatisfaction: Unaddressed work burnout can spill over into personal relationships, causing increased stress, decreased communication, and a lack of emotional availability, which can strain marital or romantic relationships.
• Fractured family or friend relationships: The emotional exhaustion and lack of energy caused by burnout can lead individuals to withdraw from social interactions.
• Disordered sleep: Burnout can disrupt sleep patterns, contributing to fatigue and decreased well-being.
• Damaged health: Chronic work burnout can impact physical health, increasing the risk of heart disease, high blood pressure, and weakened immune system.
• Moderate to severe depression: Unaddressed burnout can escalate into depression, with symptoms such as persistent sadness, loss of interest, feelings of hopelessness, and difficulty concentrating.
• Suicidal thoughts: In severe cases, unaddressed burnout can lead to suicidal thoughts, as the individual sees no way out of their chronic state of exhaustion and emotional distress.
• Substance misuse: Some individuals may turn to substance misuse to cope with stress, emotional pain, and exhaustion caused by unaddressed burnout.

Can I Be Fired for Work Burnout?

Work burnout can potentially lead to termination if symptoms significantly affect job performance or violate employment contracts. However, employers should consider their duty of care toward their employees and explore other options before considering termination. Implementing strategies to address burnout, providing support and resources for managing stress, and offering accommodations can be invaluable for employees.

How to Deal With Burnout at Work

Determining how to overcome burnout at work can be difficult, especially when juggling other responsibilities and roles. Some people are at a higher risk of burnout, so monitoring perfectionistic or anxious tendencies is crucial. Learn to deal with feeling overwhelmed and incorporate stress management strategies into your daily routines. Remember, recovering from burnout is possible.

Here are 13 tips for dealing with work burnout:

• Create a routine: Establishing a consistent daily routine can help provide a sense of control, reducing the feeling of overwhelm and burnout.
• Explore different ways to decompress: Experiment with various relaxation techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies or activities that help you unwind and recharge.
• Talk to your boss: Have open and honest conversations about your workload, deadlines, and the impact of burnout on your productivity. Discuss potential solutions, such as delegating tasks or adjusting deadlines, to alleviate the stress.
• Ask for help: Reach out to colleagues, friends, or family for support. Delegate tasks if possible, or seek professional assistance to help you navigate burnout.
• Change your physical space: Make small adjustments to your work environment, like rearranging your desk, adding plants, or personalizing your space to make it more comfortable and inviting.
• Practice self-compassion: Be kind and acknowledge that burnout is a legitimate concern. Practice self-care by engaging in activities that bring you joy and ensure you prioritize your physical and mental well-being.
• Take a break: Schedule regular breaks throughout your workday to recharge. Step away from your desk, walk, or engage in activities that help you disconnect from work and refresh your mind.
• Set boundaries: Establish clear boundaries between work and personal life. Define specific working hours, avoid checking emails or responding to work-related requests outside of those hours, and communicate your limits to colleagues and superiors.
• Get regular exercise: Physical activity can boost endorphins and combat symptoms of stress and anxiety. Incorporating regular exercise into your routine can help prevent burnout in the workplace.
• Develop your identity outside work: Job burnout can happen when we fail to develop other personality traits unrelated to our careers. Consider exploring things or communities that cultivate your identity and resonate with your values outside the workplace.
• Use your time off: If you have wellness or mental health days at work, do not let them go to waste. The trick to preventing burnout is to use these days before you feel overwhelmed rather than waiting until you are desperate for a break.
• Re-evaluate your values: Occupational burnout can stem from working in a career, field, or organization that does not align with your values. Conduct a values assessment to determine if your role creates inner conflict and stress.
• Consider changing jobs: Sometimes, work burnout tells us we’ve outgrown a career or our positions no longer serve us. Consider exploring other jobs if you continuously feel overwhelmed, underappreciated, or exhausted.

When to Seek Professional Help

Dealing with burnout is never easy, especially when you spend most of your time in stressful or toxic work environments. Constantly feeling exhausted from work is unhealthy, and untreated burnout can transition into high-functioning anxiety or high-functioning depression. Consider seeking professional help if your symptoms do not go away or worsen. You can use an online therapist directory to find the right therapist.

Below are signs to seek professional support for work burnout:

• Persistent and overwhelming exhaustion
• Difficulty concentrating or feeling mentally foggy
• Decreased motivation and productivity
• Emotional and physical detachment from work or personal relationships
• Chronic feelings of cynicism, negativity, or irritability
• Physical symptoms such as headaches, stomachaches, or sleep disturbances
• Loss of interest or enjoyment in activities previously found pleasurable
• Isolation or withdrawal from social interactions
• Increased use of substances
• Mood swings or emotional instability
• Feelings of helplessness or hopelessness about work or life
• Suicidal thoughts or ideation
• Persistent feelings of anxiety or depression