Burned Out At Work? Here's What To Do

Everyone has an occasional bad day at work. But burnout is different. Maybe you start each day tired or lose motivation by lunchtime. Or you feel disconnected from your job and coworkers. You may still meet deadlines and stay productive, but something does not feel right.

Workplace burnout affects more people than many realize — a recent Gallup poll showed that 76 percent of us experience it at least sometimes.

If work’s got you down, you can get back on track. We’ll help you understand the signs of burnout at work and how to protect your well-being.

Key Takeaways: Workplace Burnout

• Burnout stems from chronic workplace stress — not just long hours.
• As many as 76 percent of employees experience burnout at least sometimes.
• Key signs of burnout include exhaustion, detachment and reduced job satisfaction.
• Imbalance between demands and resources often drives burnout.
• You can take steps to prevent burnout and recover with support.

What Is Burnout?

“Burnout is chronic workplace stress that leads to emotional exhaustion, dissatisfaction with your accomplishments and feelings of detachment from your job,” Kathleen Naylor, DO, a sports medicine physician with Franciscan Health, said during a recent webinar on workplace wellness.

Burnout is defined as a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. This occupational phenomenon can happen when you feel overwhelmed, drained and unable to meet constant and unusual demands on the job. 

The World Health Organization defines three key characteristics of burnout:

1. Feelings of energy depletion or exhaustion
2. Feeling mentally distant, negative or cynical about your job
3. Reduced professional competency or confidence.

How Common Is Burnout?

Multiple studies have looked at how common burnout is.

A 2026 study by the National Alliance of Mental Illness found that 53% of workers and as many as 61% of caregivers experienced burnout.

Additionally, people living with chronic medical conditions such as diabetes experience a higher level of burnout.

What Causes Burnout At Work?

Burnout doesn’t happen after one bad day or a busy week. It builds over time.

Dr. Naylor explained that burnout often comes down to an imbalance — too many demands and not enough resources.

“You have higher demands, not enough resources to meet those demands, and it can lead to those feelings of burnout,” she said.

Gallup research highlights these most common workplace factors tied to burnout:

• Lack of manager support or unclear communication
• Limited tools, training or staffing
• Unfair treatment or lack of recognition at work
• Unmanageable workloads or constant time pressure

People experience their workloads differently, Dr. Naylor added.

“Two people at two different organizations might have a similar job with similar hours. But if one doesn’t get the support and resources they need, they might experience higher levels of burnout.”

Common Signs Of Burnout At Work

Burnout symptoms can show up in many ways. Some appear so gradually that you might not notice them.

Watch for these signs of burnout at work:

Emotional exhaustion

You feel drained most of the time. Rest does not fully restore your energy.

Detachment

You feel disconnected from your job, your coworkers or your sense of purpose. Work may feel mechanical or pointless.

Performance concerns

You find it difficult to focus, solve problems or stay productive. Tasks may take longer than usual, or you make mistakes you wouldn’t have made before.

Changes in mood

You may feel more irritable, discouraged or negative about your work.

Physical and mental symptoms

Burnout can overlap with anxiety and depression. You may notice:

• Headaches or fatigue
• Loss of motivation
• Sleep problems
• Trouble concentrating

What Are The Stages Of Burnout?

There are 5 stages of burnout.

1. Honeymoon phase

The honeymoon phase of burnout is when we take on a new task or a new business venture and we experience high energy and high job satisfaction and commitment. At this stage you begin to experience some stress of the job, and it is important to start practicing positive coping strategies.

2. Onset of stress

You might experience some days being more difficult than others. You might notice common stress symptoms that may include: anxiety, change in appetite or diet and fatigue.

3. Chronic stress

You might find yourself going from motivation to experiencing stress on an ongoing frequent basis with more intense symptoms than in stage 2.

4. Burnout

This is the stage burnout symptoms become critical. It is important that you seek help. At this stage you might experience chronic headaches, feeling empty inside, or a pessimistic outlook on work and personal life.

5. Habitual burnout

With habitual burnout, you are likely to experience symptoms of burnout that are not a part of your life and can cause significant physical or emotional problems. Symptoms might include chronic physical fatigue, depression, and chronic sadness.

Why Burnout Matters

Burnout affects more than your mood at work. It can impact your health, performance and safety.

Dr. Naylor noted that burnout can lead to:

• Decreased job satisfaction
• Higher turnover or job changes
• Increased errors or workplace accidents
• Lower productivity and performance
• More sick days

It can also affect your overall well-being. Long-term stress can strain both your mental and physical health.

Burnout vs. depression: What to know

Burnout and depression can feel similar, but they are not the same.

Burnout relates specifically to work stress. Symptoms often improve when workplace conditions change or when you take time off.

Depression affects many areas of life, not just your job. It may persist even when work stress decreases.

Still, the two conditions can overlap. Burnout can increase your risk for anxiety and depression over time. If symptoms extend beyond work or do not improve, talk with a healthcare provider who can help you understand what you experience.

How Can I Prevent Burnout?

Even if you are not experiencing burnout you can take a proactive stance by practicing self-care and by building positive mental resilience. Identify and talk to someone in our support system, attend church, meditate, talk to a therapist and see you doctor for physical symptoms. 

Already Burned Out? Start With A Conversation

Burnout is common, but you don’t have to accept it as normal or permanent. A conversation with your manager can be a good place to start.

You can:

• Ask for clearer priorities when your workload feels unmanageable.
• Ask whether you can delegate tasks.
• Request tools, training or staffing that help you meet expectations.
• Set boundaries around deadlines or meeting schedules.
• Share concerns about time pressure or unclear communication.

You do not need to wait until burnout becomes severe. A direct, respectful conversation can help your manager understand your experience and support you more effectively.

More Ways To Recover From Burnout

Burnout does not go away on its own. A conversation with your manager is an important step. If you’ve tried that, or don’t feel comfortable doing so, you have other options.

Use your personal time off (PTO)

Time off helps your body and mind reset. Many people delay PTO, but recovery time is essential. Give yourself permission to step away.

Stay active

Regular movement can reduce stress and improve mood. Even short walks or light exercise can help you reset during the day.

Explore workplace support

Many employers offer employee assistance programs (EAPs). These programs may include:

• Coaching and mental health support
• Counseling or therapy
• Stress management tools

EAPs can help you understand your situation and find solutions that work for you.

Consider a change

If you speak with your manager and still do not receive the support you need, it may be time to reflect on your environment. A workplace that does not support your well-being can make burnout worse over time. In some cases, the best choice is to look for a role or organization that better meets your needs.

When To Seek Help

If you have concerns about burnout, stress or your mental health, contact a Franciscan Health provider. Our team can help you understand your symptoms and connect you with support and behavioral health services. Get tips for talking to your doctor about your mental health.

Burnout is real, but you don’t have to deal with it alone. Connect with a Franciscan Health provider who can help you understand your symptoms and explore support options.