What to Do About Burnout at Work

These days, many of us find it difficult to switch off from work and struggle to establish a clear boundary between our working and home lives. This is especially the case for those of us who work remotely, where the line between work and home life is increasingly blurred. However, the pressures of work and this constant connectivity, mixed with an inability to switch off, can quickly lead to burnout – and this can have a serious impact on your physical and mental health.

In this article, we’ll look at what to do about burnout at work. We’ll highlight some common causes of burnout, signs of burnout at work to look out for and give you some guidance on how to deal with the feelings of burnout in the workplace and at home.

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What is Burnout at Work?

Burnout at work is a state of being persistently mentally, emotionally and physically exhausted caused by being constantly stressed in the workplace. Burnout is a type of stress but is very different from it – stress is often a short-term response to feeling overwhelmed, whereas burnout is long-lasting and likely to lead to further health problems.

Burnout isn’t a medical diagnosis but it is recognised by the World Health Organization as an occupational ‘syndrome’ because of the mental and physical ill-health it causes. In the worst cases, and if left unmanaged, burnout at work can lead to depression and other serious mental health issues.

Whilst burnout is commonly associated with high-pressure, high-stakes job roles, burnout can affect anyone in any role. It can impact those of us working from home just as much as people in fast-paced workplaces and, although work-related issues are often the cause, burnout can be exacerbated by problems or demands at home, such as relationship trouble, caring responsibilities or chronic illness.

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Causes of Burnout at Work

There are many different causes of burnout at work and they don’t all originate in the workplace: it’s the combination of work pressures, problems at home, the cost-of-living crisis, constant troubles in the news and other life stresses that eventually lead us to the feeling of burnout.

Workplace pressures and problems are often the biggest contributor towards burnout, however. Below are 10 examples of causes of burnout at work:

1. Not having any say about your workload, projects, deadlines or schedule.
2. Not having the resources you need to do your job effectively or safely.
3. A constant, heavy workload that doesn’t seem to let up.
4. Lack of clarity about what you’re supposed to be doing.
5. Feeling like you’re not hitting targets or not doing a good job.
6. Being bored at work.
7. Feeling alone, isolated or as if there’s no one to help you.
8. Long working hours.
9. An unhealthy work-life balance.
10. Workplace conflicts, violence, harassment or bullying.

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Signs of Burnout at Work

Whether burnout is caused by work problems, stresses at home or a combination of the two, burnout will have a significant impact on your health and wellbeing in all situations. Burnout can have serious consequences for your mental health and physical health if it’s not identified early and managed appropriately.

The signs of burnout at work often fall into three categories: physical, emotional and behavioural. You’re likely to experience symptoms of burnout from all three categories.

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How to Deal with Burnout at Work

If you’re struggling with burnout at work then it’s best to deal with it as soon as possible. If burnout is left ignored, unidentified or unmanaged, it can lead to more serious health issues. Dealing with burnout can seem overwhelming in itself, and can add to the pressure you’re feeling, so it’s important to start small. Doing just one action to reduce burnout will make a difference to how you feel.

To deal with burnout at work, try the following tips:

Understand how to beat burnout without quitting your job

Whilst looking for another job might be your first thought, try to see whether you can ‘salvage’ anything from your current role. Do you still like the company? Can you see yourself feeling motivated again in the future if things change? Is there a different role within the company that would suit you better? Think about the things you do like about your role and start there.

All workplaces have a duty of care towards their workers and should prioritise your health and wellbeing, so ensure you take advantage of the support they offer – your employer won’t want to lose you, after all. Support might include reasonable adjustments, time off, an Employee Assistance Programme or a chat with HR about available options and changes.

Talk to your boss about burnout

If you’re struggling with burnout at work, then book in a one-to-one meeting with your line manager to talk about how you feel. Be honest with them about the symptoms you’re experiencing and the likely causes of them so they can help you put steps in place to move forward. If you don’t feel like you can talk to your line manager, approach a member of HR or another senior manager to discuss your next steps. Our article on Talking About Mental Health is a great place to start.

Invest in your time management skills

Poor time management can lead you feeling flustered and stressed, making decisions difficult and lowering your productivity. Instead, structure your day using a calendar and ensure you have plenty of time for each task. Remember to include, start and finish times as well as breaks and lunches. Our online Time Management Training Course will give you lots of tips, ideas and resources for how to improve your time management skills, or take a look at our article that includes a free template for a Working From Home Schedule.

Set boundaries at work and stop checking your work email at home

Having a clear work-life boundary is important, so avoid working out-of-hours, working extra hours if you don’t need to or checking your work computer when you’re supposed to have logged off. Remote working makes it harder to separate work life from home life, so make an effort to ensure they’re kept apart and you have clear boundaries about when you do and don’t work.

Seek support from others

Whether it’s your colleagues, friends or family, talking to other people about burnout can help you feel less alone and help to put your problems into perspective. Don’t suffer in silence or think that other people won’t care – that’s never the case. If you work from home, remember to check-in with your colleagues through regular audio or video calls to minimise feelings of isolation and to improve everyone’s wellbeing.

Use your annual leave

Often, when you’re feeling overwhelmed with work, the last thing you want to do is take time off and let the tasks pile up even further. However, taking a break at these moments is usually the best thing to do for physical and mental rest. Taking your allowed holiday, whether it’s a day or a week at a time, will help to refresh your mind, improve your concentration and avoid burnout from developing further.

Try a relaxing activity or hobby

Relieve the symptoms of stress on a weekend, evening or lunch break. It could be something simple like colouring, painting, reading, knitting or playing an instrument. Switching off from work to focus on something else – even just for five minutes – will distract your mind and allow you to channel your frustrations into something productive. Our article on Stress Management Activities to Try at Home will give you some further inspiration.

Use physical activity to improve mental wellbeing

Exercise for burnout, as regular physical activity, whether it’s walking, running, yoga, cardio, stretches or dancing, is great for managing the symptoms of stress. Both gentle and more vigorous exercise helps to release feel-good hormones, improves your ability to sleep, enhances concentration and reduces feelings of anxiety. The type of exercise you do for burnout doesn’t matter, just get moving. Take a look at our article on The Benefits of Exercise on Mental Health to learn more.

Get some sleep or mindful rest each day

If you’re experiencing burnout, then sleep can sometimes be hard to come by and you may even suffer from insomnia. In these cases, focus on rest instead of sleep by practising mindfulness, taking a bath, reading a book or doing another activity that enables you to stay still and rest your body. Have a look at the Benefits of Reading on Mental Health or How to Manage Stress Dreams.

Try to improve your daily habits

Remember to drink enough water, avoid or reduce caffeine and alcohol, avoid or reduce smoking and improve your diet. Often when we feel stressed, it’s our daily routines and good habits that go out the window and we start to eat unhealthily, drink more or take up smoking in order to cope and feel better. Unfortunately, these bad habits are likely to make you feel even worse in the long run, so are best avoided. Our articles on What is Caffeine? and the Link Between Food and Mental Health will give you more insight.

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Burnout at work is a situation that no one wants to be in, as it can cause you to feel helpless and worthless, as well as exhausted, poorly, frustrated and irritable. If you’re struggling with burnout at work, then be sure to speak to your line manager about changes that can be made and look to make small tweaks to your lifestyle in order to improve your mood, your wellbeing and your work-life balance.

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Further Resources:

• Mental Health Courses
• What To Do If You Suspect Mental Health Discrimination at Work
• How to Promote Positive Mental Health in the Workplace