How to deal with burnout at work

By Evelia Saucedo, AMFT

What is work burnout? Work burnout is when an individual experiences a higher level of stress, thus causing lack of motivation, energy, stress, anxiety, lack of joy in work activities/performance, and causes both physical and emotional exhaustion (Mayo Clinic, 2023).  According to Mayo Clinic, “burnout” is not a medical diagnosis, however, a medical provider can assess/evaluation individuals for physical and/or emotional symptoms. 

How do I determine if I have burnout? You can self-reflect and ask yourself questions such as 

Have I become more irritable at work?

Have I been making more mistakes than usual at work? 

Do I feel dissatisfied with my work and/or my achievements? 

Do I feel disillusioned with my work? 

Have I developed any constant use of alcohol, substances or food as my go to comfort? 

Have I developed any physical symptoms such as headaches, stress, stomach problems, or other physical symptoms and/or discomforts? 

If your answers are yes, perhaps may be experiencing burnout. 

Ways to decrease burnout: 

Discuss your concerns with your supervisor(s) and work together on a plan to obtain solutions. 

Obtain support through your support circle (i.e. work friends, family, outside of work friends. 

Exercise (i.e. walks, run, zumba) ongoing physical activity can be helpful in decreasing stress. 

Relaxation (i.e. self-care, massages, meditation, yoga).

Keep in mind self-care and self reflection in order to focus on your needs and work toward decreasing stress and/or burnout.