5 Steps For Beating Burnout At Work

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Jan. 22 2024, Published 8:00 a.m. ET

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In today’s fast-paced and demanding work environments, experiencing burnout has become an all-too-familiar challenge for many. Whether you find yourself caught in the relentless grind of deadlines, navigating challenging work dynamics, or struggling to maintain a healthy work-life balance, the toll of burnout can be both physical and emotional.

If you’re on a mission to achieve calm amidst the chaos, we’re here to help. In this article, we guide you through practical and effective steps on how to deal with burnout at work. From cultivating self-care habits to establishing healthier boundaries, we’ll explore actionable strategies that empower you to reclaim balance, rejuvenate your energy, and rediscover a sense of fulfillment in your professional life.

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Know The Symptoms

Because burnout can surface in many forms, it’s crucial to know the common signs of a forthcoming breakdown. In a September 2023 Forbes article, Whitley Lassen, Psy.D., the Clinical Director of Mental Health Services at K Health in New York, pointed out indicators of workplace stress.

“Some signs that you may be experiencing workplace stress include feeling less stressed before and after the work day, on weekends, holidays, and days off, and feeling anticipatory stress on Sunday evenings about the next work week,” Lassen shared.

That said, it’s important to note that experiencing one or more of these symptoms doesn’t always mean a person is experiencing burnout. However, it may indicate the need for self-care and attention to well-being. 

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Get to know the common symptoms to learn how to deal with burnout at work below.


– Have you experienced a constant feeling of fatigue, both in the physical and emotional sense?

– Are you suffering from a lack of energy, even after adequate rest?

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Reduced performance

– A dip in work quality and efficiency

– Increased difficulty in concentrating on regular tasks

Physical symptoms

– Persistent migraines, tummy troubles, and other physical ailments may surface.

– A weakened immune system

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Change in sleep patterns

– Insomnia and sleep difficulties

– A lack of quality slumber can cause continued fatigue.

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– A lack of interest in socializing with friends and family.

– Avoidance of typical work-related social events

Loss of enthusiasm

– Are you suffering from a decreased engagement with colleagues and a lack of enthusiasm for work-related activities?

– Do you have a sudden loss of passion for hobbies?

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Negative impact on personal life

– A shift in relationships with family and friends

– Difficulty balancing work and personal commitments

Ways To Cope

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Now that you are familiar with the symptoms of work burnout check out a list of various ways to cope.

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Cultivating self-care

Prioritize beauty sleep. Experts recommend that adults sleep between seven and nine hours a night. Maintain a balanced diet and engage in regular physical activity.

Tapping into the power of “no”

Decline additional responsibilities that may contribute to burnout. Be mindful of your limits and avoid over-committing to tasks or projects by keeping an open line of communication with supervisors about workload concerns.

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Embracing exercise

The American Heart Association (AHA) suggests at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week. In addition, the AHA suggests muscle-strengthening activities on two or more days per week.

Taking a breather

Use vacation days to recharge and disconnect from work. Consider taking a mental health day if needed.

Considering a change in employment

Everyone has a breaking point. Should you find yourself unable to cope with stress onset by your work environment, it may be time for a change in scenery. There’s no better time than now to search for your next source of income.

Learning how to deal with work burnout takes time and persistence. However, if these signs persist and cause a significant impact on your day-to-day, seeking support from mental health professionals is recommended. They can provide guidance and coping strategies tailored to your situation.

The author’s content and opinions have not been pre-reviewed, approved or endorsed by Discover.

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By: Truth Hawkins

Truth Hawkins, a seasoned wordsmith with over a decade of experience spanning entertainment, culture, and lifestyle news, navigates the dynamic landscapes of pop culture, lifestyle, and music. More than a reporter, Truth is a dedicated storyteller, unearthing narratives that deeply resonate with readers and invites them to engage in meaningful conversations.

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