What is burnout and how can I prevent it?
Burnout is a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. In the 2022 Surgeon General’s Framework for Workplace Mental Health and Well-Being, 57% of survey respondents reported sometimes experiencing work-related stress that was associated with workplace burnout.
“When we talk about burnout, we’re often referring to workplace stress,” explains psychiatrist Priya Gearin, MD. “This stress can be related to the nature of your work as well as the management and organization of the workplace.”
Some ways poor workplace management can lead to burnout include:
Not providing enough paid time off.
Failing to respect requests for paid time off.
Expecting employees to respond to work-related emails and calls outside of work hours.
How does burnout affect your health?
Physiological changes happen when you’re under a chronic level of stress day after day. When burnout sets in, your body's reaction to stress remains activated. This can lead to long-term changes in our physical health, including:
Weakened immune system, increased inflammation and less ability to fight off infections.
Metabolic issues like increased weight gain.
Mental health struggles like an increased risk of depression and anxiety.
An increased risk of heart disease. In fact, a 2024 study found that people with a history of burnout had an 85% higher risk of prehypertension and a 10% higher risk of hospitalization due to cardiovascular disease.
What are the symptoms of burnout?
According to Dr. Gearin, three primary signals of burnout are:
Emotional exhaustion: Feeling unmotivated, drained and unable to stay focused. Some people experience a sense of apathy related to their work, which can lead to avoidance.
Depersonalization: Viewing coworkers as a job title rather than human beings.
Low personal achievement: Feeling ineffective and unfulfilled in your job.
What can I do if I’m experiencing burnout?
One of the hardest parts of burnout is feeling like you don't have time to do anything. Start by setting smaller goals. This can lead to increased motivation and create the momentum you need to achieve larger goals.
“Working towards accumulating positive emotions can help minimize burnout,” explains Dr. Gearin. “One way to do that is by taking time for the things that bring you joy. For some people that might be exercise, spending time outdoors or taking some quiet time for yourself. If you can’t find time every day at first, start by setting weekly goals.”
One of the most helpful things you can do when experiencing workplace burnout is to talk to your colleagues. If you’re feeling isolated and alone in your suffering it can make you feel like those problems are expanding.
“A big part of burnout is feeling like we're not part of a workplace community,” says Dr. Gearin. “So, proactively working to seek out colleagues who feel like safe people to talk to can be a huge piece of avoiding or supporting burnout.”
Additional tips for preventing workplace burnout include:
Block out personal time where you're not expected to check emails or respond to your work calls.
Be clear with the people you work with that you need to take that time for your health, for your friends and family and for other things that are important to you.
Turn off workplace notifications on your personal phone.
Use an out-of-office reply and let people know ahead of time that you’ll be unavailable.
When entering a new workplace, be clear when you need coverage for your days off and if you won’t be available before or after a certain time because it conflicts with your personal schedule.
While it’s important to be respectful to your employer and colleagues, you also need to be clear about what you need. You won’t be as effective at work if your needs aren't being met outside of our workplace.
Finally, you should talk to a healthcare provider if you’re experiencing:
Trouble sleeping.
Physical symptoms like muscle tension or frequent headaches.
Persistent sadness, hopelessness, irritability or feelings of worthlessness.
Changes in your appetite or eating habits.
Your doctor can help determine if you have a medical or mental health condition that needs to be treated. They can discuss treatment options with you that may include medication or talking to a mental health specialist.
