How To Deal With Burnout and Recover From Exhaustion

If you’re feeling burned out at work, you’re not alone. According to the American Psychological Association (APA), burnout and stress are at an all-time high across professions. In a 2021 survey of 1,500 U.S. workers, more than half said they experience burnout as a result of their job demands.

Even outside work, many people have been dealing with burnout, especially due to current events. In a world that feels so unstable, it can be hard to get through the workday.

The World Health Organization (WHO) defines burnout as an occupational phenomenon rather than a medical condition, which may manifest as:

• Physical and emotional exhaustion
• Cynicism and lack of interest in work
• A sense of being useless, ineffective, or even incompetent

Does this sound like you or someone you know? The good news is that you can overcome burnout. To help, this article covers:

• 11 signs of burnout
• What are the most common causes of burnout?
• What are the consequences of job burnout?
• 7 ways to help recover from burnout

Please note that this article is intended only for informational purposes. If you’re experiencing any level of emotional or mental distress due to work or any other stressors, be sure to seek advice from a competent health care professional. The National Institute of Mental Health (NIMH) offers guidance in this regard.

11 signs of burnout

If you think you, a family member, colleague, or friend might be on the road to experiencing burnout, consider whether and to what extent the following 11 warning signs are present.

• Feeling drained: Everybody feels tired from time to time, but that drained feeling—where you simply have nothing more to give—is a red flag for burnout. If the smallest tasks feel overwhelming, and you don’t have energy even after a good night’s sleep, burnout is a possible culprit.
• Having more bad days than good ones: Look at whether your discomfort is situational or chronic. If more days than not you feel tired, irritable, and out of sorts, you may be at risk of burnout.
• Physical and health changes: Burnout can actually cause physical changes. People experiencing workplace burnout report changes in eating habits—for example, either forgetting to eat because they’re too distracted or overeating comfort foods to take the edge off—and increased occurrences of stomachaches and headaches.
• Increased anxiety: Burnout is closely related to anxiety. Look for signs of feeling anxious, especially if you experience symptoms on a Sunday night as you anticipate beginning your Monday workweek.
• Questioning your usefulness in your role: Uncertainty about how and if you are contributing is an oft-cited reason behind burnout. This can happen at work, at home, or in any setting.
• Loss of motivation: Do you have trouble finishing tasks you’ve begun? A loss of motivation can be a sign of burnout. Again, check whether these warning signs are situational or chronic.
• Decreased sense of accomplishment: People with burnout may feel a lack of joy when they finish a big project or complete a difficult task. This lack of a sense of accomplishment is another red flag for burnout.
• Self-isolation: If you’ve gone from being a social butterfly to avoiding others, whether it’s colleagues, friends, or family, burnout could be the cause.
• Constant procrastination: Everyone procrastinates from time to time. But perpetual procrastination that interferes with your work or personal life needs to be addressed. Consider your motivation and energy levels.
• Feeling defeated and hopeless: Feelings of defeat and hopelessness often go hand in hand with burnout. If taking a break from work lifts your spirits and draws you out of your funk, chances are your hopelessness is tied to job burnout.
• Difficulty concentrating: The fallout from burnout syndrome—including boredom, lethargy, and stress—can lead to difficulties with concentration.

Burnout shouldn’t be taken lightly or ignored. Persistent symptoms can cause other problems with your mental and physical health. If you think you might be experiencing symptoms of burnout, look at the causes below to see if any of them fit your situation. Consider discussing these issues with a friend or professional before they lead to major problems at work or home.

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What are the most common causes of burnout?

While job burnout can result from a number of situations and circumstances, these are the six most common reasons.

• Heavy workload: Work seems never-ending, and you’re left feeling like no matter what you do, you’ll never catch up.
• Work-life imbalance: Because your long hours at work are taking up so much time and energy, you end up missing out on the time you could be spending with family and friends.
• Lack of control: It seems like everything that happens at work is out of your control. You may feel that you’re at the mercy of others when it comes to the work you’re assigned, the schedule you must follow, or the resources at your disposal.
• Unclear expectations from your supervisor: Not knowing whether you’re meeting your boss’s expectations can lead to stress and feelings of insecurity.  
• Unclear about the degree of authority: You feel uncomfortable not knowing what the boundaries are at work when it comes to the limits of your authority.
• Toxic workplace: You work in a toxic environment where you feel backstabbed, harassed, or bullied by colleagues or where your boss is constantly being overly critical of your work.

What are the consequences of job burnout?

Ignoring job burnout is very unwise because the consequences can negatively affect your mental and physical health. Look at these six health repercussions of burnout.

• Stress: Chronic stress—which can manifest in physical symptoms like headaches, stomachaches, or nausea—is often a consequence of job burnout. In the most extreme cases of burnout, your immune system can become compromised, leading to an increased likelihood of developing infections and other serious health conditions.
• Fatigue: If you don’t have the energy to do things you excelled at before you hit the burnout wall, you might be dealing with chronic fatigue. Nothing seems interesting or stimulating, and even the simplest tasks fill you with dread. You’re just not able to be productive no matter how hard you try.
• High blood pressure: When you experience a high amount of stress, your body may produce a surge of hormones that causes your heart to beat faster and your blood vessels to narrow. This can result in elevated blood pressure.
• Insomnia: Burnout can wreak havoc on your sleep habits. You’re exhausted, but constantly worried about how unproductive you are at work. Other problems related to a toxic work environment can make you dwell on issues, making falling or staying asleep difficult.
• Irritability: Stress and anxiety make everybody and everything just seem annoying. You know you’re irrationally impatient and irritable, but you just can’t help it. Nearly every interaction fills you with anxiety.
• Negative work performance: You’ve become a clock-watcher. You can’t wait for the workday to end. You can’t even fake it anymore. You simply have no interest in your work, and your performance reflects this negative attitude.

7 ways to help recover from burnout

Ignoring your burnout can affect your career, alienate coworkers and friends, and even lead to mental health issues. You may want to try one or more of the following ways to prevent or address your job burnout so that you can enhance your overall happiness and well-being.

1. Figure out what’s most important to you

Whether you’re reexamining your career goals, your relationships, or any other aspects of your lifestyle, be sure to reflect on what’s important to you. Rethinking and resetting priorities can result in immeasurable life improvements.

2. Seek support

Burnout can be a catalyst for positive change and growth. Seeking the professional help of a licensed mental health counselor can be life-changing. Not only is this an opportunity to break through your burnout, but you can also address the root causes of your discontent and learn better coping skills. Therapy is an excellent way to learn how to deal with stress.

3. Start saying “no”

Arguably the most powerful word in the English language is “no.” Many of us are natural-born people-pleasers who may struggle with setting boundaries, especially when we think we might be disappointing our bosses and peers. The next time you’re asked to take on extra work, empower yourself to say no. That two-letter word is one of the most useful antidotes to burnout.

4. Set boundaries

Setting boundaries is a form of self-care. When you take on work, don’t be afraid to set reasonable boundaries related to time and resources. Ask for help—including extensions of time—when you need it.

5. Practice mindfulness

Learning to practice meditation and mindfulness can help quiet your brain and lull your anxiety. While achieving this state takes some practice, most people find that creating a peaceful space for relaxation and reflection can help with the stresses of daily life, including job burnout.

6. Take time off

Take time for yourself to rest, relax, and reflect on what you want. One of the best ways to recover from burnout is to let yourself have fun. Give yourself the gift of engaging in activities and spending time with people you enjoy. Go on a trip. A change of scenery can help you gain a new perspective.

7. Do physical activity

All roads to better mental and physical health are paved with exercise. The release of endorphins is like an instant feel-good tonic. Exercise helps release tension. In addition, focusing on physical activity instead of work can give your mind a little vacation from stress.

Pay attention to your needs and avoid burnout

Experiencing job burnout can be a wake-up call that something in your life needs to change. And that something could be the way you approach your work-life balance.

One way to change the status quo is to seek support where you need it. Upwork offers easy access to a wide range of professionals who can step into your organization to work on a single project or provide help on a longer-term contract basis. Whatever type of skills you need, Upwork can put you in touch with the right professional or team to take the edge off and get you back on a loving-your-job track.

Many professionals, on the other hand, find that leaving the full-time workforce to hang out their own shingles as freelancers provides them with a renewed sense of purpose in their careers. If you’re ready to explore life without the stressors that are burning you out and want to set your own work hours, consider joining Upwork as a freelancer.