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, a lack of control or autonomy, and not getting enough 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.

Types of Work Burnout

Work burnout can be put into a few different categories:

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

Work Burnout Symptoms

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 people 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

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

Signs of Burnout at Work

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

Below are common signs of work burnout:

• Overworking, possibly becoming a workaholic
• Underworking or totally checking out at work
• Perfectionism
• Cynicism
• Procrastination
• Consistently arriving late or leaving work early
• Irritability or becoming overly emotional with colleagues or coworkers
• Increased substance use or other negative coping mechanisms
• Social withdrawal
• Neglecting self-care
• Confusion about values

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 people may experience a sense of detachment from work. The final stage involves reaching complete burnout, which involves severe physical and emotional exhaustion.

Here are the potential stages of job burnout you could experience:

Honeymoon Stage

In this stage, you may be optimistic about finding solutions to a project or passing through a busy time of year. You might feel like you’re making meaningful contributions to a body of work or to your career. While you may experience periods of tiredness, you could see these as acceptable and “part of the job.”

Balancing Act

You could notice early signs of burnout and work to address these demands while managing your personal life. You may struggle with focus as mental or physical exhaustion becomes more present. Stopping thoughts about work may be difficult during your non-work time.

Chronic Stress Symptoms

Once chronic stress starts to set in, you may struggle with concentration, procrastination, or meeting deadlines. You might develop an apathetic attitude, and neither praise nor negative feedback affects you. You might start to avoid talking about work in social settings.

Burnout

At this point, completing routine work is difficult. Functioning at work and home becomes challenging, and you might feel uncharacteristically numb and conflicted about your job. You might even experience physical symptoms such as headaches, difficulty sleeping, and gastrointestinal problems. Escape fantasies may occupy your thoughts, and it’s possible you turn 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 your daily work experiences. Mental and physical burnout can lead to severe medical issues, even hospitalization.

What Causes Job Burnout?

Job burnout can stem from many factors, the most common being 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 this leads to chronic stress.
• Too low or high workloads: Low workloads may lead to boredom and disengagement, while high workloads can create overwhelming pressure.
• Conflict with coworkers: Interpersonal conflicts and strained relationships with colleagues can be a significant stressor at work, leading to emotional exhaustion.
• Ambiguity about the work: Unclear expectations or goals can cause frustration and anxiety as workers 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.
• Balancing work with other responsibilities: Juggling multiple responsibilities, such as family, personal obligations, or caregiving, can create additional pressures and stress.

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, and increased turnover rates. Additionally, a workplace culture that tolerates or ignores burnout can lead to a cycle of disengagement among workers.

Here are several examples of common consequences of unaddressed work burnout:

• Strained work relationships: Unaddressed work burnout can strain relationships with colleagues, as employees 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 people 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 people 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 person sees no way out of their chronic state of exhaustion and emotional distress.
• Substance misuse: Some 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 being fired if symptoms significantly affect your 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 experiencing or on the verge of burnout.

How to Deal With Burnout at Work

While difficult without making some significant changes, recovering from burnout is possible. Some people are at a higher risk of burnout, so monitoring and working on your perfectionistic or anxious tendencies is crucial. Learn to deal with feeling overwhelmed and incorporate stress management strategies into your daily routines to actually start seeing a difference.

Here are seven tips for dealing with work burnout:

1. 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.
2. 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.
3. Take breaks and set boundaries: Schedule regular breaks throughout your workday to recharge. 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.
4. 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.
5. 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.
6. 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.
7. 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.

When to 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, and you’ve tried to make changes or work with your manager to no avail.

When looking for a new job, Aho recommends watching out for some specific red flags: “In job descriptions, look for vague language around work hours or responsibilities—if the expectations aren’t clear, it could mean they’re setting the stage for overwork. During interviews, pay attention to how the interviewer discusses work-life balance and how employees are supported. If they emphasize ‘fast-paced’ or ‘always on,’ this could indicate a high-pressure environment. Also, look at employee reviews focusing on comments about workload, stress, and management styles.”

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 talking to a therapist if your symptoms do not go away or worsen.

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