Burnout at work

Notice changes earlier

Enthusiasm can gradually turn into overwork: new tasks accumulate, rest is postponed and energy declines. This is one possible pattern, not a fixed sequence everyone follows. You do not need to wait for complete exhaustion before changing conditions.

• In the body: persistent tiredness, changes in sleep or appetite and tension. Discuss pain, dizziness and other new symptoms with a doctor rather than assuming work is the cause.
• In feelings: anxiety, irritability, self-doubt, less satisfaction in achievements or loneliness.
• In behaviour: delaying tasks, withdrawing from people, reacting sharply or using alcohol or other substances to cope. Changes from your usual state matter.

Look at working conditions too

Overload can involve unpredictable hours, conflicting demands, insufficient pay, unsuitable equipment, conflict, limited prospects or work that does not suit you. Perfectionism and difficulties setting boundaries can add pressure, but responsibility for working conditions does not rest solely with the employee.

Separate what you can change yourself from what needs discussion with a manager or team. Leave may offer respite, but the workload you return to also needs attention. Consider health, finances and available options when deciding whether to change jobs; there is no requirement to resign immediately.

Strategy 1. Notice energy demands and recover

For a week, briefly note which activities leave you depleted and which support you. Consider what could be reduced, postponed, simplified or delegated. This is an observation exercise, not another duty to keep a perfect diary.

Choose a small recovery ritual: a few quiet minutes, a walk, gentle unforced breathing or a break away from a screen. If your work allows, try 5–10-minute breaks roughly every one and a half to two hours and see whether this suits you.

Sleep, regular meals, water and manageable movement support basic needs. Choose a realistic routine that accounts for shifts, family and health; one fixed bedtime will not suit everyone.

Strategy 2. Reconsider one work task

Choose a task that feels like meaningless routine. Who benefits from it? Does it connect with a value such as care, accuracy, learning or independence? If there is no connection, that is useful information too; you do not have to manufacture enthusiasm.

Consider one permitted change: a clearer report format, an easier sequence of steps or a different way of explaining something to a client. Creativity should not become extra unpaid work or replace improvements to unsafe conditions.

Strategy 3. Set boundaries and finish the day

Before accepting a new task, check your current workload. You might say: ‘I am working on the priority project. If I take this on, which deadline should move?’ This makes the discussion concrete: workload, priorities and time.

At the end of the day, take 10–15 minutes to note what is done, write down tomorrow’s next step and close work applications. Agree on availability and turn off nonessential notifications outside working hours where your role allows.

Strategy 4. Find support

Name two or three people you can talk to about difficulties: a colleague, friend, mentor or someone close. Consider what you need now: listening, help with a task or a conversation about workload.

You do not have to wait for a crisis to talk to a psychologist. Sessions can help explore causes and develop an individual plan; recovery cannot be promised within a fixed number of sessions.

Practice and notes