Sometimes work just brings you down. The grind! The slog! Happens to all of us.

It’s one thing to feel the slight twinge of dissatisfaction. It’s another thing entirely to be in the throes of work burnout.

Work burnout is a state of physical, emotional and mental exhaustion that results from chronic stress at work. It can affect your health and happiness. It can diminish your performance. It can lead to weight gain. And it can toss you into some dark places: disillusionment, cynicism, indifference.

If you’re feeling burned out at work, you’re not alone.

According to surveys, work burnout is a wide-ranging affliction.

• 84% of millennials (born between 1981 and 1994) have experience burnout at their current job
• 21% of employees feel burned out every day
• 60% of emergency medicine physicians are burned out
• 29% of remote workers experience burnout at work very often
• Nearly 3 in 5 employees reported negative impacts of work-related stress, including
• lack of interest, motivation, or energy (26%)
• lack of effort at work (19%)

The stats go on and on, and the message is clear: a lot of us are suffering burnout at work. But how do you know if you’re experiencing work burnout or just having a bad day? Here are some common signs of work burnout and some tips on how to cope with them.

1

Perpetual exhaustion

One of the most obvious signs of work burnout is feeling tired and drained of energy. You may have trouble getting out of bed in the morning, feel sluggish throughout the day, and have difficulty falling asleep at night. You may also experience physical symptoms such as headaches, muscle pain, digestive problems or lowered immunity.

What to do

• Prioritize your self-care and get enough rest
• Try to build a regular sleep schedule of at least seven hours of sleep per night
• Avoid caffeine and alcohol before bedtime
• Stick to a regular sleep schedule
• Take breaks during the day to stretch, go for a walk, or simply breathe
• Eat nutritious meals and snacks
• Drink plenty of water and exercise regularly

2

No motivation

Another sign of work burnout is losing interest and passion for your work. You may feel bored, detached or indifferent about your tasks, goals and achievements. You may also find it hard to concentrate, be creative or solve problems. You may dread going to work and have trouble getting started or finishing your projects.

What to do

• Reconnect with your purpose and values
• Remind yourself why you chose your career and what you enjoy about it
• Think about how your work contributes to a larger cause or helps others
• Set realistic and meaningful goals for yourself and celebrate your progress
• Seek feedback and recognition from your manager, colleagues or clients
• Find ways to challenge yourself and learn new skills

3

Cynicism

You might be burning out if you’re developing a negative attitude towards your work environment. You may feel frustrated, angry or resentful towards your boss, co-workers or clients. You may also become more irritable, impatient or defensive in your interactions. You may isolate yourself from others or vent your complaints excessively.

What to do

• Manage your emotions and communicate effectively
• Acknowledge your feelings and express them in healthy ways
• Avoid bottling up or suppressing your emotions, but also avoid lashing out or blaming others
• Seek support from people you trust, such as friends, family or a therapist
• Practice gratitude for the positive aspects of your work and life
• Be respectful and empathetic towards others and try to resolve conflicts constructively

4

Meaninglessness

Ever feel like you’re not making a difference or doing a good job? You might be experiencing work burnout. You may doubt your abilities, skills or knowledge. You may also feel like you’re not meeting your expectations or standards, or that your work is not appreciated or valued. You may lose confidence in yourself and your performance.

What to do

• Adjust your expectations and focus on what you can control
• Recognize that perfectionism is unrealistic and unhelpful; mistakes are part of learning and growing
• Accept that there are some factors that are beyond your control, such as the economy, the market or the pandemic
• Focus on what you can do to improve your situation, such as asking for help, delegating tasks or seeking new opportunities

5

Poor work-life balance

A fifth sign of work burnout is neglecting other aspects of your life because of your work demands. You may work long hours, take work home or be constantly available for calls or emails. You may also have less time or energy for your hobbies, interests or social activities. You may feel guilty or conflicted about spending time with your family or friends.

What to do

• Set boundaries and prioritize your personal life
• Learn to say no to requests that are not urgent or important
• Delegate or outsource tasks that are not essential
• Turn off your phone or computer when you’re not working and avoid checking emails or messages during your off-hours
• Schedule some time for yourself every day to do something you enjoy or relax
• Spend quality time with your loved ones and nurture your relationships

Work burnout can be a serious issue that affects your well-being and productivity. However, by recognizing the signs and taking steps to cope, you can prevent or overcome it and find more satisfaction and meaning in your work.