By Dr Tom Nehmy
Workplace burnout is a state of physical, emotional, and mental exhaustion caused by prolonged or excessive stress at work.
If that sounds familiar, you're not alone. Most people struggle to manage high stress. Burnout is not a personal failing, and while it affects our mental health and our work, people do recover from it. In this article, I'll explain the signs, the causes, and what to do about it.
What is workplace burnout?
Burnout builds up over time. The World Health Organization describes it as the result of chronic workplace stress that hasn't been successfully managed.
It can happen to anyone. Wonderful, capable people can and do struggle, including people who are very good at their jobs, and it says nothing about the quality of their character.
Burnout also isn't the same as being busy. Of the many myths about stress, the one I encounter most often is that stress is inherently harmful and something to get rid of. In fact, the right amount of stress is good for us, because it brings focus, alertness, energy, and motivation. If my football team makes the Grand Final, I don't want them in a zen-like state before they go out to play. I want sweaty palms and butterflies in the stomach! Burnout is what happens when high stress goes on for too long, without enough time to recover.
Signs and symptoms
The World Health Organization describes three main features of burnout. These are the common signs of burnout to look for:
feeling exhausted and drained of energy
feeling distant from your job, or negative and cynical about it
feeling less effective at work
Because burnout usually comes from chronic workplace stress, it also helps to know the signs of chronic stress. Often the first thing we notice is that everyday problems we would usually cope with start to feel overwhelming. Chronic stress can also have three signs that often appear in this order:
over-reacting emotionally
losing pleasure in things you usually enjoy
feeling emotionally numb
What causes burnout at work?
Burnout isn't caused by weakness. The common causes are conditions in the workplace, such as:
an unmanageable workload
long working hours
little control over how you do your work
unclear expectations
poor support from managers
poorly managed change
blurred boundaries between work and home
always-on remote work, where it's hard to switch off
Several of these are recognised psychosocial hazards, which employers have a legal duty to manage.
One of the most useful ideas I have come across regarding chronic stress is the coping threshold. When our energy and wellbeing are high, we can cope with everyday stressors, like a sick pet, money worries, or a demanding project at work, and then return to normal. But when the stressors keep coming and we don't get the chance to recharge, our coping threshold drops, and we can end up stuck in chronic stress.
What to do about workplace burnout
Burnout need not damage us or change us permanently. But recovery does take time, effort, and a plan. Here are seven practical steps you can start today.
Acknowledge it. Name what's happening, and give yourself permission to recover, as you would from a physical illness. Admitting you're struggling takes nothing away from your strengths.
Talk about the workload. If the work itself is unmanageable, self-care alone won't fix it. Talk to your manager about priorities, deadlines, and what can come off your plate.
Set boundaries. Decide when your working day ends, and protect it. Be willing to say no to people who make extra demands on your time and energy.
Take real breaks. Step away from your desk and your phone during the day, and schedule more down-time, including time off.
Lower the bar where you can. Reduce the expectations you place on yourself, and aim for good enough rather than perfect. Rather than spending an extra three hours on a one-hour task, get to bed earlier or spend time with family and friends.
Schedule your life medicines. These are small, everyday things that calm us, lift our mood, or help us feel supported, like walking the dog, calling an old friend, or (in my case) watering the garden. Schedule at least three a week, and if your first thought is "I don't have time!", that's exactly when you need them.
Be kind to yourself, and reach out for support. Treat yourself the way you would treat a good friend who was in the same situation. Then reach out to people you trust, your manager, or your Employee Assistance Program, because none of us go it alone.
In my experience, recovering from chronic stress usually takes one to three months, and sometimes longer. As your energy returns, you'll find yourself wanting to do more again. If the signs don't ease, or you notice ongoing low mood or anxiety, see your GP. You can also call Beyond Blue on 1300 22 4636.
How health and wellbeing programs help prevent burnout
Good workplace training can teach vital psychological skills, and help people manage their own wellbeing. That's our focus at Healthy Minds, where our mission is to eliminate preventable psychological disorders by training people to maintain an optimal level of mental health and wellbeing. Our wellbeing programs are evidence-based, built on our own research, and delivered by experienced psychologists. They teach staff to keep stress in a helpful range, challenge unhelpful perfectionism, and build self-compassion, and they include our Wellbeing Wheel, which covers the six key ingredients of wellbeing.
But no amount of wellbeing training will make up for an unreasonable workload, a poorly designed job, or poorly managed change.
Preventing burnout is a shared responsibility. Individuals can contribute to a healthy workplace by managing their own wellbeing and taking up the training their workplace offers. That doesn't take away from the employer's obligations. Employers still have an obligation not to place unreasonable demands on workers, and to provide a safe and healthy work environment.
If you're building a workplace mental health strategy, our guide to starting a workplace mental health initiative is a good place to begin. You might also find our manager's guide to workplace stress and our article on the causes of workplace stress useful.
Frequently asked questions
What is workplace burnout?
Workplace burnout is a state of physical, emotional, and mental exhaustion caused by prolonged or excessive stress at work. It builds up gradually, when high stress goes on for too long without enough time to recover.
What does burnout feel like?
Burnout usually feels like being exhausted and drained of energy. Many people also feel distant from or cynical about their work, and less effective than usual. As chronic stress builds, people often over-react emotionally, lose pleasure in things, and then feel emotionally numb.
What are the signs and symptoms of work burnout?
The main signs are exhaustion, feeling distant from or cynical about your work, and feeling less effective. Signs of chronic stress can also appear, such as feeling overwhelmed by everyday problems, over-reacting emotionally, losing pleasure in things, and feeling emotionally numb.
What causes burnout at work?
Burnout comes from chronic stress at work. Common causes include an unmanageable workload, long working hours, little control over how work is done, unclear expectations, and poor support from managers.
How do you deal with work burnout?
Talk to your manager about the workload, set boundaries, take real breaks, and schedule small things that help you recover. Be kind to yourself, and reach out for support. If the signs don't ease, see your GP.
Where to from here?
"One of the best and most relevant internal training sessions I have experienced in a 20-year career."
Healthy Minds Corporate Program participant
If you'd like to help your people manage stress before it turns into burnout, take a look at our workplace wellbeing programs. You can also download our free Wellbeing Wheel poster.
