“Burnout is what happens when you try to avoid being human for too long.” – Michael Gungor
There are aspects of our lives we can control and others we cannot. In the workplace, we face non-negotiable responsibilities, yet we have the power to influence factors that contribute to burnout. Burnout is more than feeling tired; it’s a state of chronic physical, mental, and emotional exhaustion characterized by feelings of stress, anxiety, sadness, numbness, and fatigue.
The road to burnout isn’t always obvious; it creeps up on us as it commonly begins under the guise of excitement, motivation, intense focus, and the need to prove oneself. Excessive workloads, inadequate support, unclear expectations, and a culture that prioritizes productivity over well-being can increase the risk of leading to this point. Furthermore, certain professions, such as healthcare workers, educators, police officers, tech industry professionals, lawyers, mental health providers, and chefs and restaurant workers, are particularly at risk.
According to the Society of Human Resource Management, 44% of the workforce reports experiencing burnout, which continues to rise. Burnout is contagious and is not simply an adult-only condition. Common symptoms of burnout include:
- Headaches, muscle aches, or sickness
- Overly tired, sleeping too much or too little
- Neglecting self-care
- Feeling numb or apathetic about life
- Avoiding people
- Cynicism
- Frequent substance or alcohol use
- Irritability and tension
- Consistent anxiety or feelings of overwhelm and sadness
- Can’t focus or stay productive
Considering that burnout has a sly, potentially undetectable progression, it is helpful to know what the stages look like to prevent its detrimental effects on our lives.
Stages of Burnout
- The Honeymoon Phase: This initial stage is characterized by enthusiasm, productivity, motivation, and even perfectionism. Without breaks and self-care, we run the risk of draining our energy.
- Onset of Stress Phase: As excitement fades, stressors come into sharper focus. Enthusiasm dwindles, production decreases, and fatigue begins to settle in.
- Chronic Stress Phase: Consistent stress becomes our day-to-day norm, leading to irritability, short tempers, anxiety, and procrastination as we struggle to keep up with the pressure.
- Burnout Phase: We feel overwhelmed and lose touch with who we are as we are overcome with feelings of apathy and disconnection from the people around us and what we once enjoyed. At this point, it is exceedingly challenging to show up to work, believe in one’s ability, or even demonstrate presence within our social roles as friends, partners, parents, or children.
- Habitual Burnout Phase: If unaddressed, burnout can become a chronic experience, where symptoms of depression and sadness linger, making it difficult to find joy or meaning in anything.
As burnout becomes a significant concern, it seeps into our relationships with ourselves and others. Is the concept of “work-life balance” realistic when our workdays are encompassed with our personal needs and desires? It’s essential to prioritize well-being in and outside the workplace and take proactive steps to handle burnout before it defines our lives. Recognizing these phases can empower us to reassess our values and priorities to then make necessary changes.
Actionable Tips for Preventing or Healing Burnout
Recognize the Signs
Where do you fit into the stages of burnout? To do this, name your feelings – as trivial as this may seem, it is a crucial step to take ownership of your current state and determine your upcoming steps. Naming your feelings isn’t a weakness; in fact, it is quite the opposite.
Take Off the Mask
Masking our true feelings often leads to emotional exhaustion and burnout because it requires constant effort to maintain a façade that doesn’t reflect our genuine selves. When we suppress our true thoughts and emotions, we create internal conflict and stress, ultimately diminishing our mental and emotional resources. It is essential to practice being our authentic self. Try journaling, therapy, or supportive conversations with trusted colleagues, friends, and family. We can create a pathway to mental well-being and alleviate hidden emotions by embracing vulnerability.
Take a Work/Life Inventory
Take a step back like an artist surveying your canvas. Are you unintentionally cluttering that canvas with too many tasks, leaving you to feel overwhelmed and spreading yourself too thin? Reflect on what aspects of your professional and personal life need to be simplified or released which can assist you in creating a more harmonious balance.
Set Boundaries
This one’s a biggie and challenging for many individuals. How do you draw a line to protect your sacred time? While prioritizing the necessities, learn to say “no” without guilt to tasks or projects that may seem outside your mental, physical, or professional scope. This action empowers you to focus on what truly matters and create and protect your peace. It’s worth noting the impact of technology on our boundaries; the digital landscape of 2025 often blurs the lines between work and personal life with constant notifications, checking emails, and generally engaging in excessive screen time. You can reclaim your time by being intentional about how and when you engage with technology – turn off email notifications, set do not disturb schedules, create limits on screen time, or even consider turning your phone to grayscale.
Take Breaks
This is the secret ingredient. Step outside and breathe in the world to help you shift focus. Take a lunch break. For those desk workers, get up and take a brief walk or stretch every 30 minutes, which enhances mood and improves overall health. Consider using the Pomodoro Technique, where you work for 25 minutes, followed by a 5-minute break. This approach helps sustain focus and prevents burnout by breaking work into manageable intervals. After completing four rounds, take a longer break of 15-30 minutes. Feel free to adjust the time spans to what works best for you and your work environment.
Practice Mindfulness and Relaxation Techniques
Among various techniques, such as practicing presence, a recent favorite is a free app called “How We Feel.” It’s a great way to identify emotions, assess mood patterns, and offers a wide range of relaxation tools, such as sound patterns, breathing, movement, self-worth practices, and more.
Cultivate Connections
A strong sense of belonging within the workplace can act as a life raft as collaboration, teamwork, and friendship can lead to a supportive workplace. Try engaging with your colleagues whenever the chance arises. Ask how their evening was, what shows they’re watching or book they’re reading; just remember to take up some space and share about yours as well!
Discover Novelty and Awe
Seeking out new experiences and embracing moments of awe and wonder can be powerful antidotes to burnout. Whether exploring a new route to work, listening to an interesting podcast, picking up a hobby, or marveling at a sunset, these moments remind us of the beauty in life and can quite literally reignite our spark.
The experiences of burnout serve as a grand wake-up call to reconnect with our inherent humanity. Instead of waiting for work’s chaos to ease, it’s always the right time to reclaim your joy. You can make your way through; burnout isn’t the end – it’s our body’s way of telling us to pause, reflect, and realign with ourselves.
Schedule a complimentary consultation.
