Burnout is a state of chronic physical and emotional exhaustion that results from prolonged stress, particularly related to one’s work or responsibilities. It is characterized by detachment, cynicism, and a sense of reduced accomplishment. A decrease in motivation, productivity, and overall well-being often accompanies burnout.
It can happen to anyone, but is common in high-stress and helping professions. Those in helping professions may notice decreasing compassion toward clients/patients/victims. Studies show that at least half of American workers have experienced burnout at least once in their lifetime. Any gender can be impacted by burnout, but research shows women may be more susceptible. This can be due to workplace inequalities, family life and societal expectations.
Physical & emotional signs & symptoms of burnout include:
- Chronic fatigue & exhaustion
- Frequent body aches, headaches, chest pain
- Changes in appetite or sleep patterns, including insomnia
- A weakened immune system
- Feeling cynical, detached, numb or apathetic
- Emotional exhaustion & hypersensitivity
- Reduced sense of accomplishment
- Decreased self-esteem
- Feeling like you lost your purpose
- Feeling overwhelmed with work tasks
- Utilizing maladaptive coping mechanisms such as substances or other numbing behaviors
- Decreased empathy
- Trouble focusing
- Increased irritability
- Feelings of helplessness
- Loss of interest in activities
- Procrastination or avoiding work
- Decreased performance and productivity
- Social withdrawal or isolation
Risk factors
- A lack of professional boundaries with clients/customers/patients
- Lack of support from leadership, community, or family
- Conflicts with coworkers & supervisors
- Lack of control
- Unclear expectations
- Poor work-life balance
- Discrimination and mistreatment
- Intense pressure & tight deadlines
- Lack of recognition
- Workplace bullying
- Low job satisfaction
- Mismatched values
- Fear of setting boundaries
- Fear of rejection or not being worthy
- Perfectionism
- High self-expectations
- Lack of self-care
- Poor coping skills
- Tendency to overcommit
- People pleasing & trouble saying no
- Work overload
Burnout vs stress
Key Differences:
| Aspect | Stress | Burnout |
| Cause | External pressures or demands | Chronic, unresolved stress over time |
| Duration | Can be short-term or long-term | Long-term, develops gradually |
| Symptoms | Anxiety, irritability, physical tension | Emotional exhaustion, detachment, apathy |
| Energy Levels | Can feel motivated or energized by stress | Drained, exhausted, and depleted |
| Response | Fight or flight (active coping) | Withdrawal, disengagement (passive coping) |
| Effect on Functioning | Reduced performance or focus | Significant reduction in performance, disillusionment |
How to prevent and treat burnout:
- Set boundaries (work and personal)
- Practice self-care: exercise, eat healthy, stay hydrated, utilize mindfulness strategies, get quality sleep
- Seek support: counselor, family, friend, trusted coworker
- Identify your goals: Are you fulfilled? Is it time to make changes? Is this the path that leads to your goals?
- Delegate or ask for help: if you are in a leadership position, delegate tasks to your team; let your supervisor know if your workload is not realistic
- Take time off: USE YOUR PTO!!! You earned it. Use it.
- Maintain a work/life balance: have friends outside of work, make time for your hobbies, don’t check and respond to emails and messages when you’re off work, have an identity outside of work, you are not your career!
- Find and utilize healthy coping skills