What burnout is
The World Health Organization describes burnout as an occupational phenomenon, the result of chronic workplace stress that has not been successfully managed. It is not classified as a medical condition. It usually shows up in three ways: feeling drained, feeling distant or cynical about your job, and feeling less effective at work.
This page is general information, not medical advice. Exhaustion, low mood, poor sleep and trouble concentrating can have many causes, including depression, anxiety and physical illness. If these signs last more than a couple of weeks, talk to a doctor or a mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 in the US to reach the 988 Suicide and Crisis Lifeline, or call 911 in an emergency.
Common warning signs
- You feel tired before the workday starts, and rest days don't help much.
- Tasks you used to handle easily now feel heavy or pointless.
- You dread messages from work and check them anyway, late at night.
- You are short-tempered with coworkers, customers or people at home.
- You make more small mistakes, or find it hard to focus.
- You have dropped hobbies, exercise or friends to keep up with work.
Patterns that feed it
Burnout usually grows out of the conditions of the work. Common causes include a workload that is too high for too long, little control over how you do your job, unclear expectations, little recognition, unfair treatment, and a gap between your values and what the job asks of you. Knowing which of these applies helps you decide what to change.
Habits that protect your energy
- Set a regular end to the workday and turn off work notifications after it, where your job allows.
- Keep at least one evening or day a week free of work entirely.
- Protect sleep. Regular bed and wake times help more than catching up on weekends.
- Take short breaks during the day, away from screens if you can.
- Keep one activity that has nothing to do with work, such as a sport, a hobby or time with friends.
- Use your paid time off, and plan it early so it happens.
Talk to your manager about workload
If the workload is the problem, bring it up early and specifically. List what you are working on, roughly how long each item takes, and ask which to put first: "I have these five projects and time for about three. Which should come first, and which can wait or move to someone else?" This turns a vague complaint into a planning question your manager can answer.
Many employers offer an employee assistance program with free, confidential counseling sessions. HR can tell you whether yours does.
Leave and accommodations
If you need time off for a health condition, US laws such as the Family and Medical Leave Act may protect your job in some situations, and the Americans with Disabilities Act may require reasonable accommodations for some conditions. Who qualifies depends on details such as employer size and how long you have worked there. Check the official sources on our resources page or speak with an employment lawyer.
Burnout and ambition
Career growth shouldn't cost your health. If you are close to burnout, pause new goals or courses for a while. Recovering your energy first makes every other step on the staircase easier to take.