Work-Life Balance: Preventing Burnout In The Workplace

Do you feel exhausted because of your work situation, or have you lost some of the drive you used to have to succeed? You could be experiencing job burnout. Burnout can seem frustrating and hopeless, but there are steps you can take to address your symptoms. Understanding what burnout is and what you can do if you’re experiencing symptoms may help you take control of this area of your life and improve your work-life balance.

What is occupational burnout?

Occupational burnout, or job burnout, is defined by the World Health Organization (WHO) as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged work-related stress. WHO has added burnout to the International Classification of Diseases (ICD), though it’s listed as an “occupational phenomenon” rather than a diagnosable condition. Burnout goes beyond occasional bad days or temporary fatigue. Instead, it’s a persistent, serious public health concern and has the potential to cause or exacerbate various health challenges. Working with an online therapist as soon as you notice symptoms may help reduce their negative impacts.

Work-related burnout can affect virtually anyone, but some research has identified “engagement in human service work” to be one of the largest risk factors. That means people who work in a helping profession—like medical care, mental health care, education, or customer service—tend to be at increased risk of developing this form of chronic workplace stress. This risk can be heightened if the individual’s workplace environment is not supportive of their well-being—for example, if they work long hours, have low pay, and experience difficult working conditions, or if a lack of work-life balance is the norm. 

Symptoms of burnout

Especially when left untreated, burnout and ongoing stress can also put a person at increased risk of long-term complications. That’s why addressing this syndrome as soon as possible can be important.

The three dimensions of workplace burnout

Another way to understand burnout resulting from chronic workplace stress is to think of symptoms as falling into three dimensions, or categories. As defined by WHO, these are:

1. Energy depletion. Due to feeling emotionally drained (and, in some cases, physically exhausted as well), a person with burnout will usually have low energy.
2. Cynicism toward one’s job. When burnout is caused by one’s job, it’s common to experience an increase in feelings of cynicism and a sense of mental distance from one’s work.
3. Reduced professional efficacy. Due to the combination of energy depletion and cynicism, a person with burnout may make little effort to fulfill their job duties or make more frequent errors in their work.

How burnout affects work performance and organizational success

A person who is experiencing burnout is unlikely to be able to do their best work. Withdrawal and cynicism can contribute to job dissatisfaction, leading to reduced engagement. Increased absenteeism and even turnover are common as well. All of these effects can impact the individual’s job stability, the morale of close colleagues or their entire team at work, and the success of the department or organization overall.

Signs employees may actively be burning out

It can be important for managers to recognize burnout if it occurs in employees so they can take steps to offer support. Behavioral changes like withdrawal and cynicism are often recognizable signs. Performance changes will likely also be noticeable, as the person may not be keeping up with their workload or may be making more errors than usual. Employees who show or report burnout may also begin actively searching for new roles due to unhappiness and high stress levels in their current position.

What causes job burnout?

Experiencing job burnout can result from various factors, both internal and external. While some might assume that burnout only occurs in jobs you dislike, it's possible to experience burnout in roles that were once fulfilling and enjoyable. Workplace burnout often stems primarily from organizational issues, but personal vulnerabilities (like perfectionism, a lack of social support, or a lack of healthy coping mechanisms) can increase a person’s risk.

The Mayo Clinic identifies the following factors as potential causes of job burnout:

• Dysfunctional workplace dynamics: A hostile or unsupportive environment can contribute to burnout.
• Lack of support: Inadequate resources or emotional backing from colleagues or superiors can increase the risk of burnout.
• Work-life imbalance: Overemphasis on your professional life at the expense of your personal life can lead to exhaustion and dissatisfaction.
• Lack of control: Feeling powerless or unable to influence decisions affecting your job can contribute to stress and burnout.
• Unclear job expectations: Ambiguity in job roles and responsibilities can cause frustration and anxiety.
• Monotonous or chaotic work routines: Repetitive tasks or an overwhelming workload can lead to burnout.

Understanding the gradual development of burnout

It can be important to understand that burnout usually develops gradually over months of work stress rather than as the result of a particularly hectic day or week. The process is shaped by ongoing stress and a lack of sufficient care or support, and particularly stressful events may accelerate the development of burnout. Recognizing the signs early and seeking the support of an in-person or online therapist right away may help improve long-term outcomes.

What employers can do to reduce burnout

Improving the workplace environment is often a core component of preventing employee burnout. This might look like:

• Increasing the safety of working conditions
• Setting more reasonable hours or deadlines
• Increasing pay and/or benefits packages
• Creating a culture of work-life balance

Implementing an employee assistance program that offers free mental health care for employees (or educating employees about any existing EAPs) can also make a difference.

How to manage burnout as an employee

Again, burnout often stems largely from organizational and environmental factors, so workplace adjustments may be key to burnout recovery. However, there are also several proactive steps individual employees can take to help manage burnout or reduce the risk of developing it.

Practice healthy lifestyle habits

Research suggests that healthy lifestyle habits like eating nutritious meals, engaging in regular physical activity, and getting enough sleep may help improve stress resilience and mood stability. Keeping up with these habits as much as possible may help you reduce your risk of burnout.

Talk to your manager to gain clarity around your role

If your job burnout is due to a lack of clarity around your position, you might talk with your manager. Sometimes, clearing up any unclear expectations about the job can help reshape how you feel about your position.

If you believe that you have taken on tasks that do not belong within your position’s scope or authority, this is also something that you might address with your manager. They may be able to work with you to reassign tasks or provide you with the training that you need to be able to complete things more efficiently.

Address any unfair treatment with HR

If you’re experiencing workplace burnout due to unfair treatment, it may be time to talk with the HR department. If you feel that your manager is playing favorites between employees, discriminating, or showing any unjust behaviors, it can sometimes be worth addressing these concerns with the HR department.

Renegotiate deadlines

If you feel like a manager or your boss places unrealistic expectations around your deadlines, consider talking to them to see if they can make adjustments. It can help if you have the facts on hand to support why you’re asking for an extended time frame. For example, you can let them know that with additional time, you will be able to do a more thorough job instead of trying to rush to meet a tight deadline.

Learn time management skills to lessen stress

Cultivating effective time-management skills may help you get more done with less stress. One example is to work on the most important task first thing in your workday. Most people experience their highest levels of productivity mid-morning. So, it may be helpful for you to plan your day to take advantage of this time. While good time management skills can’t make up for an overwhelming workload or poor working conditions, it may sometimes help a person manage stress at their job.

Make time to do things that recharge you

Engaging in hobbies, spending time with friends, or spending time in nature can help you feel recharged and refreshed after a stressful workday. If you don’t have time to recharge, taking any unused vacation days you might have could help. A 2023 survey suggests that 46% of US workers take less vacation time than they are offered, which could contribute to higher stress levels.

Consider searching for a new job

Especially in cases where workplace conditions have been difficult for a while and no organizational changes are being made, burned-out employees might consider finding a new job. Whether it’s a new role in the same organization, the same role in a different organization, or a new career path altogether, making a change when possible may sometimes be a next step worth exploring.

Talk to a therapist about workplace burnout and mental health

Working with a therapist can help you address mental health challenges like burnout. They can offer a listening ear, emotional support, and healthy coping strategies so your stress can be more successfully managed. If burnout has led to or exacerbated symptoms of anxiety, depression, or another condition, they can also provide treatment for these. Or, if you haven’t experienced burnout but are in a high-risk profession, connecting with a therapist can be a proactive way to manage your well-being and work on preventing burnout.

For those seeking support for existing burnout symptoms, recovery is often possible with the help of a mental health care professional. However, it can take time, so setting realistic expectations with the help of your therapist can be key. The recovery process often involves gradually building sustainable work habits, healthy coping mechanisms, robust self-care practices, and constructive thought patterns.

If your workplace offers therapy or counseling through an employee assistance program, making use of this resource can be a positive next step. If not, online therapy can be an affordable and convenient option for employee mental health support so you can develop a greater sense of well-being.

The flexibility of online therapy

With a platform like BetterHelp, you can get matched and then meet with a licensed therapist virtually. Sessions can take place via phone call, video call, or live chat from anywhere you have an internet connection and a personal device. Being able to attend sessions remotely can be a more flexible and convenient way to receive care than having to commute to in-person sessions when you’re already busy and stressed.

Cognitive behavioral therapy (CBT) is one talk therapy approach a counselor might use to help address symptoms of burnout, and research suggests CBT may be as effective when delivered online as when it’s delivered in person. For example, one study suggests that an eight-week online CBT program helped address symptoms of burnout—including emotional exhaustion, depersonalization, and reduced personal accomplishment—in teachers. The study notes that the improvements were maintained at six-month follow-up.

When should you reach out to a therapist for support?

You can generally feel empowered to reach out to a therapist for support at any point, whether you’re looking to prevent burnout or have been struggling with a strong sense of burnout symptoms for a while. Seeking help can be especially important if you’re experiencing signs of depression, anxiety, or another mental health condition alongside burnout symptoms.