Three Actions You Can Take to Overcome Workplace Burnout

Stathi Anthopoulos

April 5, 2021

Workplace burnout is so prevalent that in 2019 the World Health Organization (WHO) added it to the 11th Revision of the International Classification of Diseases as an “occupational phenomenon.” [1] The pandemic including the need to work from home has worsened burnout for some workers and caused others to develop the problem. A survey about workplace factors that can lead to burnout demonstrated how the pandemic is negatively impacting workers. It revealed that 51% of respondents were working more than their contracted hours, 32% were closer to burnout because of the lockdown, and 27% were having a more difficult time due to a lack of social interaction.[2] Workplace burnout can be a debilitating and daunting experience, but there are actions we can take to prevent, cope with, and overcome this syndrome.

Workplace Burnout and Its Adverse Effects on Well-being

Burnout occurs when persistent stress causes emotional, mental, and physical exhaustion that makes it hard to meet continuous work demands.[3] According to the WHO, workplace burnout has three primary characteristics:[4]

Energy depletion
Decreased productivity
Mental distance from the job or negative feelings about it

Causes of Workplace Burnout

Many occupational, organizational, personal, and social factors can cause employees to burn out.

Traditional causes of workplace burnout[5]

Dealing with overly demanding or unclear expectations
Having a lack of control over one’s work
Performing unchallenging or monotonous duties
Receiving little or no recognition for good work
Working in high-pressure or chaotic environments

Pandemic-related causes of workplace burnout[6] [7]

Fear about job security
Increased anxiety
Isolation and loneliness
Lack of control
Lockdown fatigue
No separation between work and home
Unmanageable workloads

Lifestyle factors that contribute to workplace burnout[8]

Working too much and not spending enough time relaxing and socializing
Lacking close and supportive relationships
Having too many responsibilities
Sleeping poorly or not enough

Personality traits that contribute to workplace burnout[9]

Being overly ambitious and competitive
Having a pessimistic view of one’s self and the world
Needing to be in control
Seeking perfection
Unwillingness to delegate to others

Signs and Symptoms of Workplace Burnout

The early signs and symptoms of burnout can go unnoticed. This is why it’s important to closely monitor your stress level and identify subtle signs of the condition.[10]

Physical signs and symptoms

A change in appetite or sleep habits
Feeling depleted most of the time
Frequent illnesses due to lowered immunity
Headaches or muscle pain

Emotional signs and symptoms

Cynicism
Decreased sense of accomplishment
Dissatisfaction
Feeling alone in the world
Feeling defeated, helpless, or trapped
Loss of motivation
Self-doubt
Sense of failure

Behavioural signs and symptoms

Getting to work late and leaving early
Isolating from others
Lashing out at others when frustrated
Procrastinating
Skipping work
Using alcohol, drugs, or food to cope
Withdrawing from responsibilities

Long-term Consequences of Workplace Burnout

If left untreated, workplace burnout could have long-term physical, psychological, and occupational consequences.[11]

Physical consequences

Changes in pain experiences
Coronary heart disease
Gastrointestinal problems
High blood pressure
High cholesterol
Hospitalization because of cardiovascular disorder
Mortality below age 45
Musculoskeletal pain
Prolonged fatigue
Respiratory problems
Serious injury
Type 2 diabetes

Psychological consequences

Depression
Hospitalization for mental disorders
Persistent insomnia
Symptoms of mental distress (e.g., decreased functioning, illogical thinking, increased sensitivity, nervousness, peculiar behaviour, and problems thinking)[12]
Use of antidepressants and/or other psychotropic medications

Occupational consequences

Long-term sick leave
Job loss or permanent exclusion from the labour market
Low performance that increases emotional exhaustion
Presenteeism

Taking Action to Manage Workplace Burnout

Recovering from workplace burnout can be difficult because it isn’t likely that you can eliminate every work stressor or other stressors that contribute to burnout. However, you can take steps to cope, such as managing stress, creating an efficient work-from-home routine, and seeking help from a therapist or counselor.

Action 1: Manage Stress

Steps to Manage Stress

1. Practice Acceptance

Life is full of events, experiences, and situations we can’t change. For example, some people understandably find it difficult to work from home, but Covid-19 has made limiting contact necessary. Acknowledging what you cannot control and reducing resentment can help you calm down and find constructive solutions.

2. Forgive Yourself

We all make mistakes, have bad days, and fail to achieve goals. Beating yourself up for being imperfect increases stress and lowers self-esteem. Letting go of self-directed anger and showing yourself compassion can help you feel stronger and more at peace.

3. Take Care of Yourself

When you take care of yourself, you’re better equipped to handle life’s challenges.

Eat healthily:
- Consume less artificial foods, carbonated drinks, processed foods, and refined sugars.
- Eat more fruits, lean proteins, vegetables, and whole grains.
- Eat foods that increase serotonin levels (e.g., dark chocolate, hearty vegetable salads, or porridge).
- Stay hydrated and reduce caffeinated beverages.
Get proper sleep:
- Do light yoga or stretching exercises to relax muscles.
- Listen to soothing music.
- Create a to-do list for the next day to minimize distractions.
- Take a warm bath to help your body reach an ideal temperature for sleep.
Stay active:
- Bike riding
- Cleaning the house
- Dancing
- Hiking
- Jumping rope
- Swimming
- Taking brisk walks

[1] “Burn-out an ‘Occupational Phenomenon’: International Classification of Diseases,” World Health Organization, accessed April 1, 2021, https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases.[2] “UK Survey Explores Worker Burnout During COVID-19 Pandemic,” Safety and Health Magazine, accessed April 4, 2021, https://www.safetyandhealthmagazine.com/articles/20475-uk-survey-explores-worker-burnout-during-covid-19-pandemic.

[3] Liggy Webb, “Burnout: How to Avoid It and Look After Yourself,” NHS, accessed April 1, 2021, https://www.workingwellglos.nhs.uk/wp-content/uploads/2019/01/Burnout-how-to-avoid-it.pdf.

[4] “Burn-out an “Occupational Phenomenon.”

[5] Melinda Smith, Jeanne Segal, and Lawrence Robinson, “Burnout Prevention and Treatment,” Help Guide, accessed April 1, 2021, https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm.

[6] Mark Royal and Val Olson, “COVID-19 Burnout: Four Ways to Deal with It,” Korn Ferry, accessed April 2, 2021, https://www.kornferry.com/insights/articles/coronavirus-burnout-four-ways-to-handle.

[7] Alex Christian, “Companies Are Finally Starting to Take Staff Burnout Seriously,” Wired, accessed April 2, 2021,https://www.wired.co.uk/article/burnout-workplace-coronavirus.

[8] Smith, “Burnout Prevention.”

[9] Smith, “Burnout Prevention.”

[10] Smith, “Burnout Prevention.”

[11] Denise Albieri Jodas Salvagioni, Francine Nesello Melanda, Arthur Eumann Mesas, Alberto Durán González, Flávia Lopes Gabani, and Selma Maffei de Andrade, “Physical, Psychological and Occupational Consequences of Job Burnout: A Systematic Review of Prospective Studies,” PloS ONE, 12, no. 10 (2017): https://doi.org/10.1371/journal.pone.018578.

[12] “Warning Signs of Mental Illness,” American Psychiatric Association, accessed April 3, 2021, https://www.psychiatry.org/patients-families/warning-signs-of-mental-illness.

[13] “How to Manage Stress,” Mind, accessed April 4, 2021, https://www.mind.org.uk/media-a/4667/how-to-manage-stress_2015.pdf.

[14] Webb, “Burnout: How to Avoid.”

[15] “30 Fun Ways to Get 30 Minutes of Physical Activity Today,” The Queensland Government, accessed April 4, 2021, https://www.health.qld.gov.au/news-events/news/30-ways-to-get-active-exercise-fun.

[16] Royal, “COVID-19 Burnout.”

[17] Sophie Gallagher, “Coronavirus: How to Maintain Productivity After Working from Home for Six Months: Distinguishing Between Work and Home Mode Is Essential,” The Independent, accessed April 4, 2021, https://www.independent.co.uk/life-style/health-and-families/coronavirus-working-from-home-tips-outbreak-how-to-a9374806.html.

[18] Sarah Vohra, “Battling Burnout,” The Office Group, accessed April 4, 2020,https://www.theofficegroup.com/stories/future-of-work/battling-burnout.

[19] Cindy Lamothe, “How to Keep Work Stress from Taking Over Your Life,” Heathline, accessed April 4, 2021, https://www.healthline.com/health/work-stress#seek-help.