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| Boilerpipe Text | What is burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by
excessive and prolonged stress
. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.
Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.
The negative effects of burnout spill over into every area of lifeâincluding your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, itâs important to deal with burnout right away.
Are you on the road to burnout?
You may be on the road to burnout if:
Every
 day is a bad day.
Caring about your work or home life seems like a total waste of energy.
Youâre exhausted all the time.
The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
You feel like nothing you do makes a difference or is appreciated.
Signs and symptoms of burnout
Most of us have days when we feel helpless, overloaded, or unappreciatedâwhen dragging ourselves out of bed requires the determination of Hercules. If you feel like this most of the time, however, you may be burned out.
Burnout is a gradual process. It doesnât happen overnight, but it can creep up on you. The signs and symptoms are subtle at first, but become worse as time goes on. Think of the early symptoms as red flags that something is wrong that needs to be addressed. If you pay attention and
actively reduce your stress
, you can prevent a major breakdown. If you ignore them, youâll eventually burn out.
Physical signs and symptoms of burnout
Feeling tired and drained most of the time.
Lowered immunity, frequent illnesses.
Frequent headaches or muscle pain.
Change in appetite or sleep habits.
Emotional signs and symptoms of burnout
Sense of failure and self-doubt.
Feeling helpless, trapped, and defeated.
Detachment, feeling alone in the world.
Loss of motivation. Increasingly cynical and negative outlook.
Decreased satisfaction and sense of accomplishment.
Behavioral signs and symptoms of burnout
Withdrawing from responsibilities.
Isolating from others.
Procrastinating, taking longer to get things done.
Using food, drugs, or alcohol to cope
.
Taking frustrations out on others.
Skipping work or coming in late and leaving early.
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The difference between stress and burnout
Burnout may be the result of unrelenting stress, but it isnât the same as too much stress. Stress, by and large, involves
too much:
too many pressures that demand too much of you physically and mentally. However, stressed people can still imagine that if they can just get everything under control, theyâll feel better.
Burnout, on the other hand, is about
not enough.
Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring. People experiencing burnout often donât see any hope of positive change in their situations. If excessive stress feels like youâre drowning in responsibilities, burnout is a sense of being all dried up. And while youâre usually aware of being under a lot of stress, you donât always notice burnout when it happens.
Burnout vs. depression
Burnout and depression can also be difficult to tell apart, and some of the symptoms can overlap. For example, whether youâre depressed or burned out, you might feel exhausted or have a hard time focusing. Burnout can also be a
risk factor for depression
. However, the two conditions have important differences.
Burnout
Depression
Not diagnosed as a medical condition.
Medically diagnosed condition.
Caused by external stressors, such as work, parenting, or caregiving tasks.
Caused by a combination of genetic, psychological, and environmental factors.
May not have energy for hobbies or interests.
May no longer find enjoyment in hobbies or interests.
Negative feelings may primarily relate to work, school, parenting, caregiving, or other specific source of stress.
Negative feelings may relate to every area of life.
Recovery involves managing stressors, such as taking a vacation from work or delegating caregiving tasks.
Depression treatment
may involve medication, therapy, and lifestyle changes.
Stages of burnout
Researchers have used several models to chart the development of burnout symptoms. For example, one model follows
12 stages
, starting with a desire to prove oneself in a specific task and then advancing to unhealthier behaviors, such as neglecting self-care. Eventually, this leads toward the later stages, including feelings of emptiness and depression.
Another model simplifies burnout progression to five stages:
5 stages of burnout
Stage 1 (Honeymoon Phase):
You feel committed to an endeavor, whether youâve just gotten a new job, a promotion, enrolled in a class, or started parenting or caregiving. Youâre ready to accept new responsibilities and eager to prove yourself. You may feel creative, productive, and energized.
Stage 2 (Stress Onset):
As the stress of your new responsibilities begins to take its toll, you start to neglect your self-care needs. Your sleep quality diminishes. Anxiety shows up more often, along with irritability, headaches, and fatigue. You become less productive, have a harder time focusing, and try to avoid making decisions.
Stage 3 (Chronic Stress):
Youâre consistently tired and feel cynical or apathetic. Social issues can also crop up. You may withdraw from coworkers or feel resentful toward your loved ones. You might frequently procrastinate or use drugs or alcohol to
self-medicate
, even as you deny the problem.
Stage 4 (Burnout):
At this point, you feel pessimistic about the future and obsessed with any problems that crop up. Youâre neglecting your personal health, and that comes with physical problems like gastrointestinal issues and chronic headaches. Youâre plagued by self-doubt and look to socially isolate yourself.
Stage 5 (Habitual Burnout):
Your sense of well-being reaches a low. Youâre always sad and mentally and physically fatigued. Depression may develop here.
Causes of burnout
Burnout often stems from your job. But anyone who feels overworked and undervalued is at risk for burnout, from the hardworking office worker who hasnât had a vacation in years, to the frazzled stay-at-home mom tending to kids, housework, and
an aging parent
.
But burnout is not caused solely by stressful work or too many responsibilities. Other factors contribute to burnout, including your lifestyle and personality traits. In fact, what you do in your downtime and how you look at the world can play just as big of a role in causing overwhelming stress as work or home demands.
Work-related causes of burnout
Feeling like you have little or no control over your work.
Lack of recognition or reward for good work.
Unclear or overly demanding job expectations.
Doing work thatâs monotonous or unchallenging.
Working in a chaotic or high-pressure environment.
Lifestyle causes of burnout
Working too much, without enough time for socializing or relaxing.
Lack of close, supportive relationships.
Taking on too many responsibilities, without enough help from others.
Not getting enough sleep.
Personality traits can contribute to burnout
Perfectionistic tendencies; nothing is ever good enough.
Pessimistic view of yourself and the world.
The need to be in control; reluctance to delegate to others.
High-achieving, Type A personality.
How to deal with burnout
Whether you recognize the warning signs of impending burnout or youâre already past the breaking point, trying to push through the exhaustion and continuing as you have been will only cause further emotional and physical damage. Now is the time to pause and change direction by learning how you can help yourself overcome burnout and feel healthy and positive again.
Dealing with burnout requires the âThree Râ approach:
Recognize.
Watch for the warning signs of burnout.
Reverse.
Undo the damage by seeking support and managing stress.
Resilience.
Build your resilience
to stress by taking care of your physical and emotional health.
The following tips for preventing or dealing with burnout can help you cope with symptoms and regain your energy, focus, and sense of well-being.
Tip 1: Turn to other people
When youâre burned out, problems seem insurmountable, everything looks bleak, and itâs difficult to muster up the energy to care, let alone take action to help yourself. But you have a lot more control over stress than you may think. There are positive steps you can take to deal with overwhelming stress and get your life back into balance. One of the most effective is to reach out to others.
Social contact is natureâs antidote to stress and talking face to face with a good listener is one of the fastest ways to calm your nervous system and relieve stress. The person you talk to doesnât have to be able to âfixâ your stressors; they just have to be a good listener, someone whoâll listen attentively without becoming distracted or expressing judgment.
[Read:
Social Support for Stress Relief
]
Reach out to those closest to you,
such as your partner, family, and friends. Opening up wonât make you a burden to others. In fact, most friends and loved ones will be flattered that you trust them enough to confide in them, and it will only strengthen your friendship. Try not to think about whatâs burning you out and make the time you spend with loved ones positive and enjoyable.
Be more sociable with your coworkers.
Developing friendships with people you work with can help buffer you from
stress at work
. When you take a break, for example, instead of directing your attention to your smartphone, try engaging your colleagues. Or schedule social events together after work.
Limit your contact with negative people.
Hanging out with negative-minded people who do nothing but complain will only drag down your mood and outlook. If you have to work with a negative person, try to limit the amount of time you spend together.
Connect with a cause or a community group that is personally meaningful to you.
Joining a religious, social, or support group can give you a place to talk to like-minded people about how to deal with daily stressâand to make new friends. If your line of work has a professional association, you can attend meetings and interact with others coping with the same workplace demands. You can also find virtual support groups through some
online therapy platforms
.
Find new friends.
If you donât feel that you have anyone to turn to, itâs never too late to
build new friendships
and expand your social network.
The power of giving
Being helpful to others delivers immense pleasure and can help to significantly reduce stress as well as broaden your social circle.
While itâs important not to take on too much when youâre facing overwhelming stress, helping others doesnât have to involve a lot of time or effort. Even small things like a kind word or friendly smile can make you feel better and help lower stress both for you and the other person.
Tip 2: Reframe the way you look at work
Whether you have a job that leaves you rushed off your feet or one that is monotonous and unfulfilling, the most effective way to combat job burnout is to quit and find a job you love instead. Of course, for many of us
changing job or career
is far from being a practical solution, weâre grateful just to have work that pays the bills. Whatever your situation, though, there are still steps you can take to improve your state of mind.
Try to find some value in your work.
 Even in some mundane jobs, you can often focus on how your role helps others, for example, or provides a much-needed product or service. Focus on aspects of the job that you do enjoy, even if itâs just chatting with your coworkers at lunch. Changing your attitude towards your job can help you regain a sense of purpose and control.
Find balance in your life.
If you hate your job, look for meaning and satisfaction elsewhere in your life: in your family, friends, hobbies, or
voluntary work
. Focus on the parts of your life that bring you joy.
[Read:
Mental Health in the Workplace
]
Make friends at work.
Having strong ties in the workplace can help reduce monotony and counter the effects of burnout. Having friends to chat and joke with during the day can help relieve stress from an unfulfilling or demanding job, improve your job performance, or simply get you through a rough day.
Take time off.
If burnout seems inevitable, try to take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence, anything to remove yourself from the situation. Use the time away to recharge your batteries and pursue other methods of recovery.
Tip 3: Reevaluate your priorities
Burnout is an undeniable sign that something important in your life is not working. Take time to think about your hopes, goals, and dreams. Are you neglecting something that is truly important to you? This can be an opportunity to rediscover what really makes you happy and to slow down and give yourself time to rest, reflect, and heal.
Set boundaries.
 Donât overextend yourself. Learn how to say ânoâ to requests on your time. If you find this difficult, remind yourself that saying ânoâ allows you to say âyesâ to the commitments you want to make.
Take a daily break from technology.
 Set a time each day when you completely disconnect. Put away your laptop,Â
turn off your phone
, and stop checking email or
social media
.
Nourish your creative side.
 Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work or whatever is causing your stress.
Set aside relaxation time.Â
Relaxation techniques
 such as yoga, meditation, and deep breathing activate the bodyâs relaxation response, a state of restfulness that is the opposite of the stress response.
Get plenty of sleep.
 Feeling tired can exacerbate burnout by causing you to think irrationally. Keep your cool in stressful situations byÂ
getting a good nightâs sleep
.
Boost your ability to stay on task
If youâre having trouble following through with these self-help tips to prevent or overcome burnout, HelpGuideâs free
Emotional Intelligence Toolkit
can help.
Learn how to reduce stress in the moment.
Manage troublesome thoughts and feelings.
Motivate yourself to take the steps that can relieve stress and burnout.
Improve your relationships at work and home.
Rediscover joy and meaning that make work and life worthwhile.
Increase your overall health and happiness.
Tip 4: Make exercise a priority
Even though it may be the last thing you feel like doing when youâre burned out,
exercise is a powerful antidote
to stress and burnout. Itâs also something you can do right now to boost your mood.
Aim to exercise for 30 minutes or more per day or break that up into short, 10-minute bursts of activity. A 10-minute walk can improve your mood for two hours.
Rhythmic exercise, where you move both your arms and legs, is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Try
walking
, running, weight training, swimming, martial arts, or even dancing.
To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body and how it feels as you move: the sensation of your feet hitting the ground, for example, or the wind on your skin.
Tip 5: Support your mood and energy levels with a healthy diet
What you put in your body can have a huge impact on your mood and energy levels throughout the day.
Minimize sugar and refined carbs.
 You may crave sugary snacks or comfort foods such as pasta or French fries, but theseÂ
refined carbs
can quickly lead to a crash in mood and energy.
Reduce your high intake of foods that can adversely affect your mood
, such as caffeine, unhealthy fats, and foods with chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost.
The best
Omega-3 sources
are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
Avoid nicotine.
Smoking
when youâre feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
Drink alcohol in moderation.
Alcohol temporarily reduces worry, but too much can cause
anxiety
as it wears off.
Dealing with burnout symptoms
Since itâs not a diagnosable medical condition, burnout is a term thatâs widely misused. But if you recognize the symptoms of burnout, such as feeling mentally, emotionally, and physically exhausted, itâs critical you pause, reevaluate your priorities, and make changes in your life.
With the right treatment and support, you can recover from burnout, regain your energy and enthusiasm, and feel more hopeful.
More Information
Trauma- and Stressor-Related Disorders. (2013). In
Diagnostic and Statistical Manual of Mental Disorders
. American Psychiatric Association.
Link
âICD-11 for Mortality and Morbidity Statistics.â Accessed November 16, 2021.
Link
Maslach, Christina, and Michael P. Leiter. âUnderstanding the Burnout Experience: Recent Research and Its Implications for Psychiatry.â
World Psychiatry
15, no. 2 (June 2016): 103â11.
Link
Koutsimani, Panagiota, Anthony Montgomery, and Katerina Georganta. âThe Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis.â
Frontiers in Psychology
10 (March 13, 2019): 284.
Link
Salvagioni, Denise Albieri Jodas, Francine Nesello Melanda, Arthur Eumann Mesas, Alberto DurĂĄn GonzĂĄlez, FlĂĄvia Lopes Gabani, and Selma Maffei de Andrade. âPhysical, Psychological and Occupational Consequences of Job Burnout: A Systematic Review of Prospective Studies.â
PLOS ONE
12, no. 10 (October 4, 2017): e0185781.
Link
Information, National Center for Biotechnology, U. S. National Library of Medicine 8600 Rockville Pike, Bethesda MD, and 20894 Usa.
Depression: What Is Burnout? InformedHealth.Org [Internet]
. Institute for Quality and Efficiency in Health Care (IQWiG), 2020.
Link
Roskam, Isabelle, Marie-Emilie Raes, and MoĂŻra Mikolajczak. âExhausted Parents: Development and Preliminary Validation of the Parental Burnout Inventory.â
Frontiers in Psychology
8 (2017): 163.
Link
Heinemann, Linda V., and Torsten Heinemann. âBurnout Research: Emergence and Scientific Investigation of a Contested Diagnosis.â
SAGE Open
7, no. 1 (January 1, 2017): 2158244017697154.
Link
Bianchi, Renzo, Irvin Sam Schonfeld, and Eric Laurent. âIs It Time to Consider the âBurnout Syndromeâ A Distinct Illness?â
Frontiers in Public Health
3 (June 8, 2015): 158.
Link
Ahola, Kirsi, Salla Toppinen-Tanner, and Johanna SeppĂ€nen. âInterventions to Alleviate Burnout Symptoms and to Support Return to Work among Employees with Burnout: Systematic Review and Meta-Analysis.â
Burnout Research
4 (March 1, 2017): 1â11.
Link
Ruisoto, Pablo, Marina R. RamĂrez, Pedro A. GarcĂa, BelĂ©n Paladines-Costa, Silvia L. Vaca, and Vicente J. Clemente-SuĂĄrez. âSocial Support Mediates the Effect of Burnout on Health in Health Care Professionals.â
Frontiers in Psychology
11 (2021): 3867.
Link
Salmon, P. âEffects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.â
Clinical Psychology Review
21, no. 1 (February 2001): 33â61.
Link
Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin OffenbĂ€cher, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. âEffectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.â
Evidence-Based Complementary and Alternative Medicine
2021 (July 3, 2021): e5924040.
Link
De Hert, S. (2020). Burnout in Healthcare Workers: Prevalence, Impact and Preventative Strategies.
Local and Regional Anesthesia
,
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, 171â183.
Link
Depression: Learn More â What is burnout? â InformedHealth.orgâNCBI Bookshelf
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Link
Schonfeld, I. S., Bianchi, R., & Palazzi, S. (2018). What is the difference between depression and burnout? An ongoing debate.
Rivista Di Psichiatria
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(4), 218â219.
Link |
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What is burnout?
- What is burnout?
- Signs and symptoms of burnout
- The difference between stress and burnout
- Burnout vs. depression
- Stages of burnout
- Causes of burnout
- How to deal with burnout
- Tip 1: Turn to other people
- Tip 2: Reframe the way you look at work
- Tip 3: Reevaluate your priorities
- Tip 4: Make exercise a priority
- Tip 5: Support your mood and energy levels with a healthy diet
- Dealing with burnout symptoms
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[Stress](https://www.helpguide.org/mental-health/stress)
# BurnoutSymptoms, Treatment, and Tips on How to Deal
Last updated on February 12, 2026
If constant stress has you feeling helpless, disillusioned, and completely exhausted, you may be on the road to burnout. Learn what you can do to regain your balance and feel positive and hopeful again.
By [Melinda Smith, M.A.](https://www.helpguide.org/bio/melinda-smith-ma) and [Sheldon Reid](https://www.helpguide.org/bio/sheldon-reid)
- What is burnout?
- Signs and symptoms of burnout
- The difference between stress and burnout
- Burnout vs. depression
- Stages of burnout
- Causes of burnout
- How to deal with burnout
- Tip 1: Turn to other people
- Tip 2: Reframe the way you look at work
- Tip 3: Reevaluate your priorities
- Tip 4: Make exercise a priority
- Tip 5: Support your mood and energy levels with a healthy diet
- Dealing with burnout symptoms
## What is burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by [excessive and prolonged stress](https://www.helpguide.org/mental-health/stress/stress-symptoms-signs-and-causes). It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.
Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.
The negative effects of burnout spill over into every area of lifeâincluding your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, itâs important to deal with burnout right away.
### Are you on the road to burnout?
You may be on the road to burnout if:
- *Every* day is a bad day.
- Caring about your work or home life seems like a total waste of energy.
- Youâre exhausted all the time.
- The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
- You feel like nothing you do makes a difference or is appreciated.
## Signs and symptoms of burnout
Most of us have days when we feel helpless, overloaded, or unappreciatedâwhen dragging ourselves out of bed requires the determination of Hercules. If you feel like this most of the time, however, you may be burned out.
Burnout is a gradual process. It doesnât happen overnight, but it can creep up on you. The signs and symptoms are subtle at first, but become worse as time goes on. Think of the early symptoms as red flags that something is wrong that needs to be addressed. If you pay attention and [actively reduce your stress](https://www.helpguide.org/mental-health/stress/stress-management), you can prevent a major breakdown. If you ignore them, youâll eventually burn out.
### Physical signs and symptoms of burnout
- Feeling tired and drained most of the time.
- Lowered immunity, frequent illnesses.
- Frequent headaches or muscle pain.
- Change in appetite or sleep habits.
### Emotional signs and symptoms of burnout
- Sense of failure and self-doubt.
- Feeling helpless, trapped, and defeated.
- Detachment, feeling alone in the world.
- Loss of motivation. Increasingly cynical and negative outlook.
- Decreased satisfaction and sense of accomplishment.
### Behavioral signs and symptoms of burnout
- Withdrawing from responsibilities.
- Isolating from others.
- Procrastinating, taking longer to get things done.
- [Using food, drugs, or alcohol to cope](https://www.helpguide.org/mental-health/addiction/self-medicating).
- Taking frustrations out on others.
- Skipping work or coming in late and leaving early.
#### Speak to a Licensed Therapist
BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.
[Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=burnout-prevention-and-recovery&source=helpguide)
HelpGuide is user supported. We earn a commission if you sign up for BetterHelpâs services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure)
## The difference between stress and burnout
Burnout may be the result of unrelenting stress, but it isnât the same as too much stress. Stress, by and large, involves *too much:* too many pressures that demand too much of you physically and mentally. However, stressed people can still imagine that if they can just get everything under control, theyâll feel better.
Burnout, on the other hand, is about *not enough.* Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring. People experiencing burnout often donât see any hope of positive change in their situations. If excessive stress feels like youâre drowning in responsibilities, burnout is a sense of being all dried up. And while youâre usually aware of being under a lot of stress, you donât always notice burnout when it happens.
## Burnout vs. depression
Burnout and depression can also be difficult to tell apart, and some of the symptoms can overlap. For example, whether youâre depressed or burned out, you might feel exhausted or have a hard time focusing. Burnout can also be a [risk factor for depression](https://www.helpguide.org/mental-health/depression/depression-types-causes-and-risk-factors#risk-factors). However, the two conditions have important differences.
| Burnout | Depression |
|---|---|
| Not diagnosed as a medical condition. | Medically diagnosed condition. |
| Caused by external stressors, such as work, parenting, or caregiving tasks. | Caused by a combination of genetic, psychological, and environmental factors. |
| May not have energy for hobbies or interests. | May no longer find enjoyment in hobbies or interests. |
| Negative feelings may primarily relate to work, school, parenting, caregiving, or other specific source of stress. | Negative feelings may relate to every area of life. |
| Recovery involves managing stressors, such as taking a vacation from work or delegating caregiving tasks. | [Depression treatment](https://www.helpguide.org/mental-health/depression/depression-treatment) may involve medication, therapy, and lifestyle changes. |
## Stages of burnout
Researchers have used several models to chart the development of burnout symptoms. For example, one model follows [12 stages](https://pmc.ncbi.nlm.nih.gov/articles/PMC6587911/#:~:text=3.,time%20for%20full%20medical%20attention.), starting with a desire to prove oneself in a specific task and then advancing to unhealthier behaviors, such as neglecting self-care. Eventually, this leads toward the later stages, including feelings of emptiness and depression.
Another model simplifies burnout progression to five stages:
### 5 stages of burnout
**Stage 1 (Honeymoon Phase):** You feel committed to an endeavor, whether youâve just gotten a new job, a promotion, enrolled in a class, or started parenting or caregiving. Youâre ready to accept new responsibilities and eager to prove yourself. You may feel creative, productive, and energized.
**Stage 2 (Stress Onset):** As the stress of your new responsibilities begins to take its toll, you start to neglect your self-care needs. Your sleep quality diminishes. Anxiety shows up more often, along with irritability, headaches, and fatigue. You become less productive, have a harder time focusing, and try to avoid making decisions.
**Stage 3 (Chronic Stress):** Youâre consistently tired and feel cynical or apathetic. Social issues can also crop up. You may withdraw from coworkers or feel resentful toward your loved ones. You might frequently procrastinate or use drugs or alcohol to [self-medicate](https://www.helpguide.org/mental-health/addiction/self-medicating), even as you deny the problem.
**Stage 4 (Burnout):** At this point, you feel pessimistic about the future and obsessed with any problems that crop up. Youâre neglecting your personal health, and that comes with physical problems like gastrointestinal issues and chronic headaches. Youâre plagued by self-doubt and look to socially isolate yourself.
**Stage 5 (Habitual Burnout):** Your sense of well-being reaches a low. Youâre always sad and mentally and physically fatigued. Depression may develop here.
## Causes of burnout
Burnout often stems from your job. But anyone who feels overworked and undervalued is at risk for burnout, from the hardworking office worker who hasnât had a vacation in years, to the frazzled stay-at-home mom tending to kids, housework, and [an aging parent](https://www.helpguide.org/family/caregiving/caregiver-stress-and-burnout).
But burnout is not caused solely by stressful work or too many responsibilities. Other factors contribute to burnout, including your lifestyle and personality traits. In fact, what you do in your downtime and how you look at the world can play just as big of a role in causing overwhelming stress as work or home demands.
### Work-related causes of burnout
- Feeling like you have little or no control over your work.
- Lack of recognition or reward for good work.
- Unclear or overly demanding job expectations.
- Doing work thatâs monotonous or unchallenging.
- Working in a chaotic or high-pressure environment.
### Lifestyle causes of burnout
- Working too much, without enough time for socializing or relaxing.
- Lack of close, supportive relationships.
- Taking on too many responsibilities, without enough help from others.
- Not getting enough sleep.
### Personality traits can contribute to burnout
- Perfectionistic tendencies; nothing is ever good enough.
- Pessimistic view of yourself and the world.
- The need to be in control; reluctance to delegate to others.
- High-achieving, Type A personality.
## How to deal with burnout
Whether you recognize the warning signs of impending burnout or youâre already past the breaking point, trying to push through the exhaustion and continuing as you have been will only cause further emotional and physical damage. Now is the time to pause and change direction by learning how you can help yourself overcome burnout and feel healthy and positive again.
Dealing with burnout requires the âThree Râ approach:
**Recognize.** Watch for the warning signs of burnout.
**Reverse.** Undo the damage by seeking support and managing stress.
**Resilience.** [Build your resilience](https://www.helpguide.org/mental-health/stress/surviving-tough-times) to stress by taking care of your physical and emotional health.
The following tips for preventing or dealing with burnout can help you cope with symptoms and regain your energy, focus, and sense of well-being.
## Tip 1: Turn to other people
When youâre burned out, problems seem insurmountable, everything looks bleak, and itâs difficult to muster up the energy to care, let alone take action to help yourself. But you have a lot more control over stress than you may think. There are positive steps you can take to deal with overwhelming stress and get your life back into balance. One of the most effective is to reach out to others.
Social contact is natureâs antidote to stress and talking face to face with a good listener is one of the fastest ways to calm your nervous system and relieve stress. The person you talk to doesnât have to be able to âfixâ your stressors; they just have to be a good listener, someone whoâll listen attentively without becoming distracted or expressing judgment.
\[Read: [Social Support for Stress Relief](https://www.helpguide.org/mental-health/stress/%20https://www.helpguide.org/mental-health/stress/social-support-for-stress-relief)\]
**Reach out to those closest to you,** such as your partner, family, and friends. Opening up wonât make you a burden to others. In fact, most friends and loved ones will be flattered that you trust them enough to confide in them, and it will only strengthen your friendship. Try not to think about whatâs burning you out and make the time you spend with loved ones positive and enjoyable.
**Be more sociable with your coworkers.** Developing friendships with people you work with can help buffer you from [stress at work](https://www.helpguide.org/mental-health/stress/stress-in-the-workplace). When you take a break, for example, instead of directing your attention to your smartphone, try engaging your colleagues. Or schedule social events together after work.
**Limit your contact with negative people.** Hanging out with negative-minded people who do nothing but complain will only drag down your mood and outlook. If you have to work with a negative person, try to limit the amount of time you spend together.
**Connect with a cause or a community group that is personally meaningful to you.** Joining a religious, social, or support group can give you a place to talk to like-minded people about how to deal with daily stressâand to make new friends. If your line of work has a professional association, you can attend meetings and interact with others coping with the same workplace demands. You can also find virtual support groups through some [online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy).
**Find new friends.** If you donât feel that you have anyone to turn to, itâs never too late to [build new friendships](https://www.helpguide.org/relationships/social-connection/making-good-friends) and expand your social network.
### The power of giving
Being helpful to others delivers immense pleasure and can help to significantly reduce stress as well as broaden your social circle.
While itâs important not to take on too much when youâre facing overwhelming stress, helping others doesnât have to involve a lot of time or effort. Even small things like a kind word or friendly smile can make you feel better and help lower stress both for you and the other person.
## Tip 2: Reframe the way you look at work
Whether you have a job that leaves you rushed off your feet or one that is monotonous and unfulfilling, the most effective way to combat job burnout is to quit and find a job you love instead. Of course, for many of us [changing job or career](https://www.helpguide.org/wellness/career/finding-the-right-career) is far from being a practical solution, weâre grateful just to have work that pays the bills. Whatever your situation, though, there are still steps you can take to improve your state of mind.
**Try to find some value in your work.** Even in some mundane jobs, you can often focus on how your role helps others, for example, or provides a much-needed product or service. Focus on aspects of the job that you do enjoy, even if itâs just chatting with your coworkers at lunch. Changing your attitude towards your job can help you regain a sense of purpose and control.
**Find balance in your life.** If you hate your job, look for meaning and satisfaction elsewhere in your life: in your family, friends, hobbies, or [voluntary work](https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits). Focus on the parts of your life that bring you joy.
\[Read: [Mental Health in the Workplace](https://www.helpguide.org/mental-health/stress/%20https://www.helpguide.org/wellness/career/mental-health-in-the-workplace)\]
**Make friends at work.** Having strong ties in the workplace can help reduce monotony and counter the effects of burnout. Having friends to chat and joke with during the day can help relieve stress from an unfulfilling or demanding job, improve your job performance, or simply get you through a rough day.
**Take time off.** If burnout seems inevitable, try to take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence, anything to remove yourself from the situation. Use the time away to recharge your batteries and pursue other methods of recovery.
## Tip 3: Reevaluate your priorities
Burnout is an undeniable sign that something important in your life is not working. Take time to think about your hopes, goals, and dreams. Are you neglecting something that is truly important to you? This can be an opportunity to rediscover what really makes you happy and to slow down and give yourself time to rest, reflect, and heal.
**Set boundaries.** Donât overextend yourself. Learn how to say ânoâ to requests on your time. If you find this difficult, remind yourself that saying ânoâ allows you to say âyesâ to the commitments you want to make.
**Take a daily break from technology.** Set a time each day when you completely disconnect. Put away your laptop, [turn off your phone](https://www.helpguide.org/mental-health/addiction/smartphone-addiction), and stop checking email or [social media](https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health).
**Nourish your creative side.** Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work or whatever is causing your stress.
**Set aside relaxation time.** [Relaxation techniques](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) such as yoga, meditation, and deep breathing activate the bodyâs relaxation response, a state of restfulness that is the opposite of the stress response.
**Get plenty of sleep.** Feeling tired can exacerbate burnout by causing you to think irrationally. Keep your cool in stressful situations by [getting a good nightâs sleep](https://www.helpguide.org/wellness/sleep/getting-better-sleep).
### Boost your ability to stay on task
If youâre having trouble following through with these self-help tips to prevent or overcome burnout, HelpGuideâs free [Emotional Intelligence Toolkit](https://www.helpguide.org/mental-health/wellbeing/emotional-intelligence-toolkit) can help.
- Learn how to reduce stress in the moment.
- Manage troublesome thoughts and feelings.
- Motivate yourself to take the steps that can relieve stress and burnout.
- Improve your relationships at work and home.
- Rediscover joy and meaning that make work and life worthwhile.
- Increase your overall health and happiness.
## Tip 4: Make exercise a priority
Even though it may be the last thing you feel like doing when youâre burned out, [exercise is a powerful antidote](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) to stress and burnout. Itâs also something you can do right now to boost your mood.
Aim to exercise for 30 minutes or more per day or break that up into short, 10-minute bursts of activity. A 10-minute walk can improve your mood for two hours.
Rhythmic exercise, where you move both your arms and legs, is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Try [walking](https://www.helpguide.org/wellness/fitness/how-to-start-a-walking-program), running, weight training, swimming, martial arts, or even dancing.
To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body and how it feels as you move: the sensation of your feet hitting the ground, for example, or the wind on your skin.
## Tip 5: Support your mood and energy levels with a healthy diet
What you put in your body can have a huge impact on your mood and energy levels throughout the day.
**Minimize sugar and refined carbs.** You may crave sugary snacks or comfort foods such as pasta or French fries, but these [refined carbs](https://www.helpguide.org/wellness/nutrition/choosing-healthy-carbs) can quickly lead to a crash in mood and energy.
**Reduce your high intake of foods that can adversely affect your mood**, such as caffeine, unhealthy fats, and foods with chemical preservatives or hormones.
**Eat more Omega-3 fatty acids to give your mood a boost.** The best [Omega-3 sources](https://www.helpguide.org/wellness/nutrition/choosing-healthy-fats#omega-3s) are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
**Avoid nicotine.** [Smoking](https://www.helpguide.org/mental-health/addiction/how-to-quit-smoking) when youâre feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
**Drink alcohol in moderation.** Alcohol temporarily reduces worry, but too much can cause [anxiety](https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks) as it wears off.
## Dealing with burnout symptoms
Since itâs not a diagnosable medical condition, burnout is a term thatâs widely misused. But if you recognize the symptoms of burnout, such as feeling mentally, emotionally, and physically exhausted, itâs critical you pause, reevaluate your priorities, and make changes in your life.
With the right treatment and support, you can recover from burnout, regain your energy and enthusiasm, and feel more hopeful.
## More Information
References
1. Trauma- and Stressor-Related Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.
[Link](https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders)
2. âICD-11 for Mortality and Morbidity Statistics.â Accessed November 16, 2021.
[Link](https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281)
3. Maslach, Christina, and Michael P. Leiter. âUnderstanding the Burnout Experience: Recent Research and Its Implications for Psychiatry.â *World Psychiatry*15, no. 2 (June 2016): 103â11.
[Link](https://doi.org/10.1002/wps.20311)
4. Koutsimani, Panagiota, Anthony Montgomery, and Katerina Georganta. âThe Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis.â *Frontiers in Psychology* 10 (March 13, 2019): 284.
[Link](https://doi.org/10.3389/fpsyg.2019.00284)
5. Salvagioni, Denise Albieri Jodas, Francine Nesello Melanda, Arthur Eumann Mesas, Alberto DurĂĄn GonzĂĄlez, FlĂĄvia Lopes Gabani, and Selma Maffei de Andrade. âPhysical, Psychological and Occupational Consequences of Job Burnout: A Systematic Review of Prospective Studies.â *PLOS ONE* 12, no. 10 (October 4, 2017): e0185781.
[Link](https://doi.org/10.1371/journal.pone.0185781)
6. Information, National Center for Biotechnology, U. S. National Library of Medicine 8600 Rockville Pike, Bethesda MD, and 20894 Usa. *Depression: What Is Burnout? InformedHealth.Org \[Internet\]*. Institute for Quality and Efficiency in Health Care (IQWiG), 2020.
[Link](https://www.ncbi.nlm.nih.gov/books/NBK279286/)
7. Roskam, Isabelle, Marie-Emilie Raes, and MoĂŻra Mikolajczak. âExhausted Parents: Development and Preliminary Validation of the Parental Burnout Inventory.â *Frontiers in Psychology* 8 (2017): 163.
[Link](https://doi.org/10.3389/fpsyg.2017.00163)
8. Heinemann, Linda V., and Torsten Heinemann. âBurnout Research: Emergence and Scientific Investigation of a Contested Diagnosis.â *SAGE Open* 7, no. 1 (January 1, 2017): 2158244017697154.
[Link](https://doi.org/10.1177/2158244017697154)
9. Bianchi, Renzo, Irvin Sam Schonfeld, and Eric Laurent. âIs It Time to Consider the âBurnout Syndromeâ A Distinct Illness?â *Frontiers in Public Health* 3 (June 8, 2015): 158.
[Link](https://doi.org/10.3389/fpubh.2015.00158)
10. Ahola, Kirsi, Salla Toppinen-Tanner, and Johanna SeppĂ€nen. âInterventions to Alleviate Burnout Symptoms and to Support Return to Work among Employees with Burnout: Systematic Review and Meta-Analysis.â *Burnout Research* 4 (March 1, 2017): 1â11.
[Link](https://doi.org/10.1016/j.burn.2017.02.001)
11. Ruisoto, Pablo, Marina R. RamĂrez, Pedro A. GarcĂa, BelĂ©n Paladines-Costa, Silvia L. Vaca, and Vicente J. Clemente-SuĂĄrez. âSocial Support Mediates the Effect of Burnout on Health in Health Care Professionals.â *Frontiers in Psychology* 11 (2021): 3867.
[Link](https://doi.org/10.3389/fpsyg.2020.623587)
12. Salmon, P. âEffects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.â *Clinical Psychology Review* 21, no. 1 (February 2001): 33â61.
[Link](https://doi.org/10.1016/s0272-7358\(99\)00032-x)
13. Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin OffenbĂ€cher, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. âEffectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.â *Evidence-Based Complementary and Alternative Medicine* 2021 (July 3, 2021): e5924040.
[Link](https://doi.org/10.1155/2021/5924040)
14. De Hert, S. (2020). Burnout in Healthcare Workers: Prevalence, Impact and Preventative Strategies. *Local and Regional Anesthesia*, *13*, 171â183.
[Link](https://doi.org/10.2147/LRA.S240564)
15. *Depression: Learn More â What is burnout? â InformedHealth.orgâNCBI Bookshelf*. (n.d.). Retrieved May 28, 2024, from
[Link](https://www.ncbi.nlm.nih.gov/books/NBK279286/)
16. Schonfeld, I. S., Bianchi, R., & Palazzi, S. (2018). What is the difference between depression and burnout? An ongoing debate. *Rivista Di Psichiatria*, *53*(4), 218â219.
[Link](https://doi.org/10.1708/2954.29699)
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| Readable Markdown | ## What is burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by [excessive and prolonged stress](https://www.helpguide.org/mental-health/stress/stress-symptoms-signs-and-causes). It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.
Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.
The negative effects of burnout spill over into every area of lifeâincluding your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, itâs important to deal with burnout right away.
### Are you on the road to burnout?
You may be on the road to burnout if:
- *Every* day is a bad day.
- Caring about your work or home life seems like a total waste of energy.
- Youâre exhausted all the time.
- The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
- You feel like nothing you do makes a difference or is appreciated.
## Signs and symptoms of burnout
Most of us have days when we feel helpless, overloaded, or unappreciatedâwhen dragging ourselves out of bed requires the determination of Hercules. If you feel like this most of the time, however, you may be burned out.
Burnout is a gradual process. It doesnât happen overnight, but it can creep up on you. The signs and symptoms are subtle at first, but become worse as time goes on. Think of the early symptoms as red flags that something is wrong that needs to be addressed. If you pay attention and [actively reduce your stress](https://www.helpguide.org/mental-health/stress/stress-management), you can prevent a major breakdown. If you ignore them, youâll eventually burn out.
### Physical signs and symptoms of burnout
- Feeling tired and drained most of the time.
- Lowered immunity, frequent illnesses.
- Frequent headaches or muscle pain.
- Change in appetite or sleep habits.
### Emotional signs and symptoms of burnout
- Sense of failure and self-doubt.
- Feeling helpless, trapped, and defeated.
- Detachment, feeling alone in the world.
- Loss of motivation. Increasingly cynical and negative outlook.
- Decreased satisfaction and sense of accomplishment.
### Behavioral signs and symptoms of burnout
- Withdrawing from responsibilities.
- Isolating from others.
- Procrastinating, taking longer to get things done.
- [Using food, drugs, or alcohol to cope](https://www.helpguide.org/mental-health/addiction/self-medicating).
- Taking frustrations out on others.
- Skipping work or coming in late and leaving early.
#### Speak to a Licensed Therapist
BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.
[Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&aff_sub=inarticle&aff_sub2=burnout-prevention-and-recovery&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelpâs services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure)
## The difference between stress and burnout
Burnout may be the result of unrelenting stress, but it isnât the same as too much stress. Stress, by and large, involves *too much:* too many pressures that demand too much of you physically and mentally. However, stressed people can still imagine that if they can just get everything under control, theyâll feel better.
Burnout, on the other hand, is about *not enough.* Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring. People experiencing burnout often donât see any hope of positive change in their situations. If excessive stress feels like youâre drowning in responsibilities, burnout is a sense of being all dried up. And while youâre usually aware of being under a lot of stress, you donât always notice burnout when it happens.
## Burnout vs. depression
Burnout and depression can also be difficult to tell apart, and some of the symptoms can overlap. For example, whether youâre depressed or burned out, you might feel exhausted or have a hard time focusing. Burnout can also be a [risk factor for depression](https://www.helpguide.org/mental-health/depression/depression-types-causes-and-risk-factors#risk-factors). However, the two conditions have important differences.
| Burnout | Depression |
|---|---|
| Not diagnosed as a medical condition. | Medically diagnosed condition. |
| Caused by external stressors, such as work, parenting, or caregiving tasks. | Caused by a combination of genetic, psychological, and environmental factors. |
| May not have energy for hobbies or interests. | May no longer find enjoyment in hobbies or interests. |
| Negative feelings may primarily relate to work, school, parenting, caregiving, or other specific source of stress. | Negative feelings may relate to every area of life. |
| Recovery involves managing stressors, such as taking a vacation from work or delegating caregiving tasks. | [Depression treatment](https://www.helpguide.org/mental-health/depression/depression-treatment) may involve medication, therapy, and lifestyle changes. |
## Stages of burnout
Researchers have used several models to chart the development of burnout symptoms. For example, one model follows [12 stages](https://pmc.ncbi.nlm.nih.gov/articles/PMC6587911/#:~:text=3.,time%20for%20full%20medical%20attention.), starting with a desire to prove oneself in a specific task and then advancing to unhealthier behaviors, such as neglecting self-care. Eventually, this leads toward the later stages, including feelings of emptiness and depression.
Another model simplifies burnout progression to five stages:
### 5 stages of burnout
**Stage 1 (Honeymoon Phase):** You feel committed to an endeavor, whether youâve just gotten a new job, a promotion, enrolled in a class, or started parenting or caregiving. Youâre ready to accept new responsibilities and eager to prove yourself. You may feel creative, productive, and energized.
**Stage 2 (Stress Onset):** As the stress of your new responsibilities begins to take its toll, you start to neglect your self-care needs. Your sleep quality diminishes. Anxiety shows up more often, along with irritability, headaches, and fatigue. You become less productive, have a harder time focusing, and try to avoid making decisions.
**Stage 3 (Chronic Stress):** Youâre consistently tired and feel cynical or apathetic. Social issues can also crop up. You may withdraw from coworkers or feel resentful toward your loved ones. You might frequently procrastinate or use drugs or alcohol to [self-medicate](https://www.helpguide.org/mental-health/addiction/self-medicating), even as you deny the problem.
**Stage 4 (Burnout):** At this point, you feel pessimistic about the future and obsessed with any problems that crop up. Youâre neglecting your personal health, and that comes with physical problems like gastrointestinal issues and chronic headaches. Youâre plagued by self-doubt and look to socially isolate yourself.
**Stage 5 (Habitual Burnout):** Your sense of well-being reaches a low. Youâre always sad and mentally and physically fatigued. Depression may develop here.
## Causes of burnout
Burnout often stems from your job. But anyone who feels overworked and undervalued is at risk for burnout, from the hardworking office worker who hasnât had a vacation in years, to the frazzled stay-at-home mom tending to kids, housework, and [an aging parent](https://www.helpguide.org/family/caregiving/caregiver-stress-and-burnout).
But burnout is not caused solely by stressful work or too many responsibilities. Other factors contribute to burnout, including your lifestyle and personality traits. In fact, what you do in your downtime and how you look at the world can play just as big of a role in causing overwhelming stress as work or home demands.
### Work-related causes of burnout
- Feeling like you have little or no control over your work.
- Lack of recognition or reward for good work.
- Unclear or overly demanding job expectations.
- Doing work thatâs monotonous or unchallenging.
- Working in a chaotic or high-pressure environment.
### Lifestyle causes of burnout
- Working too much, without enough time for socializing or relaxing.
- Lack of close, supportive relationships.
- Taking on too many responsibilities, without enough help from others.
- Not getting enough sleep.
### Personality traits can contribute to burnout
- Perfectionistic tendencies; nothing is ever good enough.
- Pessimistic view of yourself and the world.
- The need to be in control; reluctance to delegate to others.
- High-achieving, Type A personality.
## How to deal with burnout
Whether you recognize the warning signs of impending burnout or youâre already past the breaking point, trying to push through the exhaustion and continuing as you have been will only cause further emotional and physical damage. Now is the time to pause and change direction by learning how you can help yourself overcome burnout and feel healthy and positive again.
Dealing with burnout requires the âThree Râ approach:
**Recognize.** Watch for the warning signs of burnout.
**Reverse.** Undo the damage by seeking support and managing stress.
**Resilience.** [Build your resilience](https://www.helpguide.org/mental-health/stress/surviving-tough-times) to stress by taking care of your physical and emotional health.
The following tips for preventing or dealing with burnout can help you cope with symptoms and regain your energy, focus, and sense of well-being.
## Tip 1: Turn to other people
When youâre burned out, problems seem insurmountable, everything looks bleak, and itâs difficult to muster up the energy to care, let alone take action to help yourself. But you have a lot more control over stress than you may think. There are positive steps you can take to deal with overwhelming stress and get your life back into balance. One of the most effective is to reach out to others.
Social contact is natureâs antidote to stress and talking face to face with a good listener is one of the fastest ways to calm your nervous system and relieve stress. The person you talk to doesnât have to be able to âfixâ your stressors; they just have to be a good listener, someone whoâll listen attentively without becoming distracted or expressing judgment.
\[Read: [Social Support for Stress Relief](https://www.helpguide.org/mental-health/stress/social-support-for-stress-relief)\]
**Reach out to those closest to you,** such as your partner, family, and friends. Opening up wonât make you a burden to others. In fact, most friends and loved ones will be flattered that you trust them enough to confide in them, and it will only strengthen your friendship. Try not to think about whatâs burning you out and make the time you spend with loved ones positive and enjoyable.
**Be more sociable with your coworkers.** Developing friendships with people you work with can help buffer you from [stress at work](https://www.helpguide.org/mental-health/stress/stress-in-the-workplace). When you take a break, for example, instead of directing your attention to your smartphone, try engaging your colleagues. Or schedule social events together after work.
**Limit your contact with negative people.** Hanging out with negative-minded people who do nothing but complain will only drag down your mood and outlook. If you have to work with a negative person, try to limit the amount of time you spend together.
**Connect with a cause or a community group that is personally meaningful to you.** Joining a religious, social, or support group can give you a place to talk to like-minded people about how to deal with daily stressâand to make new friends. If your line of work has a professional association, you can attend meetings and interact with others coping with the same workplace demands. You can also find virtual support groups through some [online therapy platforms](https://www.helpguide.org/mental-health/treatment/best-online-therapy).
**Find new friends.** If you donât feel that you have anyone to turn to, itâs never too late to [build new friendships](https://www.helpguide.org/relationships/social-connection/making-good-friends) and expand your social network.
### The power of giving
Being helpful to others delivers immense pleasure and can help to significantly reduce stress as well as broaden your social circle.
While itâs important not to take on too much when youâre facing overwhelming stress, helping others doesnât have to involve a lot of time or effort. Even small things like a kind word or friendly smile can make you feel better and help lower stress both for you and the other person.
## Tip 2: Reframe the way you look at work
Whether you have a job that leaves you rushed off your feet or one that is monotonous and unfulfilling, the most effective way to combat job burnout is to quit and find a job you love instead. Of course, for many of us [changing job or career](https://www.helpguide.org/wellness/career/finding-the-right-career) is far from being a practical solution, weâre grateful just to have work that pays the bills. Whatever your situation, though, there are still steps you can take to improve your state of mind.
**Try to find some value in your work.** Even in some mundane jobs, you can often focus on how your role helps others, for example, or provides a much-needed product or service. Focus on aspects of the job that you do enjoy, even if itâs just chatting with your coworkers at lunch. Changing your attitude towards your job can help you regain a sense of purpose and control.
**Find balance in your life.** If you hate your job, look for meaning and satisfaction elsewhere in your life: in your family, friends, hobbies, or [voluntary work](https://www.helpguide.org/mental-health/wellbeing/volunteering-and-its-surprising-benefits). Focus on the parts of your life that bring you joy.
\[Read: [Mental Health in the Workplace](https://www.helpguide.org/wellness/career/mental-health-in-the-workplace)\]
**Make friends at work.** Having strong ties in the workplace can help reduce monotony and counter the effects of burnout. Having friends to chat and joke with during the day can help relieve stress from an unfulfilling or demanding job, improve your job performance, or simply get you through a rough day.
**Take time off.** If burnout seems inevitable, try to take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence, anything to remove yourself from the situation. Use the time away to recharge your batteries and pursue other methods of recovery.
## Tip 3: Reevaluate your priorities
Burnout is an undeniable sign that something important in your life is not working. Take time to think about your hopes, goals, and dreams. Are you neglecting something that is truly important to you? This can be an opportunity to rediscover what really makes you happy and to slow down and give yourself time to rest, reflect, and heal.
**Set boundaries.** Donât overextend yourself. Learn how to say ânoâ to requests on your time. If you find this difficult, remind yourself that saying ânoâ allows you to say âyesâ to the commitments you want to make.
**Take a daily break from technology.** Set a time each day when you completely disconnect. Put away your laptop, [turn off your phone](https://www.helpguide.org/mental-health/addiction/smartphone-addiction), and stop checking email or [social media](https://www.helpguide.org/mental-health/wellbeing/social-media-and-mental-health).
**Nourish your creative side.** Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work or whatever is causing your stress.
**Set aside relaxation time.** [Relaxation techniques](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) such as yoga, meditation, and deep breathing activate the bodyâs relaxation response, a state of restfulness that is the opposite of the stress response.
**Get plenty of sleep.** Feeling tired can exacerbate burnout by causing you to think irrationally. Keep your cool in stressful situations by [getting a good nightâs sleep](https://www.helpguide.org/wellness/sleep/getting-better-sleep).
### Boost your ability to stay on task
If youâre having trouble following through with these self-help tips to prevent or overcome burnout, HelpGuideâs free [Emotional Intelligence Toolkit](https://www.helpguide.org/mental-health/wellbeing/emotional-intelligence-toolkit) can help.
- Learn how to reduce stress in the moment.
- Manage troublesome thoughts and feelings.
- Motivate yourself to take the steps that can relieve stress and burnout.
- Improve your relationships at work and home.
- Rediscover joy and meaning that make work and life worthwhile.
- Increase your overall health and happiness.
## Tip 4: Make exercise a priority
Even though it may be the last thing you feel like doing when youâre burned out, [exercise is a powerful antidote](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) to stress and burnout. Itâs also something you can do right now to boost your mood.
Aim to exercise for 30 minutes or more per day or break that up into short, 10-minute bursts of activity. A 10-minute walk can improve your mood for two hours.
Rhythmic exercise, where you move both your arms and legs, is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Try [walking](https://www.helpguide.org/wellness/fitness/how-to-start-a-walking-program), running, weight training, swimming, martial arts, or even dancing.
To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body and how it feels as you move: the sensation of your feet hitting the ground, for example, or the wind on your skin.
## Tip 5: Support your mood and energy levels with a healthy diet
What you put in your body can have a huge impact on your mood and energy levels throughout the day.
**Minimize sugar and refined carbs.** You may crave sugary snacks or comfort foods such as pasta or French fries, but these [refined carbs](https://www.helpguide.org/wellness/nutrition/choosing-healthy-carbs) can quickly lead to a crash in mood and energy.
**Reduce your high intake of foods that can adversely affect your mood**, such as caffeine, unhealthy fats, and foods with chemical preservatives or hormones.
**Eat more Omega-3 fatty acids to give your mood a boost.** The best [Omega-3 sources](https://www.helpguide.org/wellness/nutrition/choosing-healthy-fats#omega-3s) are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
**Avoid nicotine.** [Smoking](https://www.helpguide.org/mental-health/addiction/how-to-quit-smoking) when youâre feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
**Drink alcohol in moderation.** Alcohol temporarily reduces worry, but too much can cause [anxiety](https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks) as it wears off.
## Dealing with burnout symptoms
Since itâs not a diagnosable medical condition, burnout is a term thatâs widely misused. But if you recognize the symptoms of burnout, such as feeling mentally, emotionally, and physically exhausted, itâs critical you pause, reevaluate your priorities, and make changes in your life.
With the right treatment and support, you can recover from burnout, regain your energy and enthusiasm, and feel more hopeful.
## More Information
1. Trauma- and Stressor-Related Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.
[Link](https://doi.org/10.1176/appi.books.9780890425787.x07_Trauma_and_Stressor_Related_Disorders)
2. âICD-11 for Mortality and Morbidity Statistics.â Accessed November 16, 2021.
[Link](https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281)
3. Maslach, Christina, and Michael P. Leiter. âUnderstanding the Burnout Experience: Recent Research and Its Implications for Psychiatry.â *World Psychiatry*15, no. 2 (June 2016): 103â11.
[Link](https://doi.org/10.1002/wps.20311)
4. Koutsimani, Panagiota, Anthony Montgomery, and Katerina Georganta. âThe Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis.â *Frontiers in Psychology* 10 (March 13, 2019): 284.
[Link](https://doi.org/10.3389/fpsyg.2019.00284)
5. Salvagioni, Denise Albieri Jodas, Francine Nesello Melanda, Arthur Eumann Mesas, Alberto DurĂĄn GonzĂĄlez, FlĂĄvia Lopes Gabani, and Selma Maffei de Andrade. âPhysical, Psychological and Occupational Consequences of Job Burnout: A Systematic Review of Prospective Studies.â *PLOS ONE* 12, no. 10 (October 4, 2017): e0185781.
[Link](https://doi.org/10.1371/journal.pone.0185781)
6. Information, National Center for Biotechnology, U. S. National Library of Medicine 8600 Rockville Pike, Bethesda MD, and 20894 Usa. *Depression: What Is Burnout? InformedHealth.Org \[Internet\]*. Institute for Quality and Efficiency in Health Care (IQWiG), 2020.
[Link](https://www.ncbi.nlm.nih.gov/books/NBK279286/)
7. Roskam, Isabelle, Marie-Emilie Raes, and MoĂŻra Mikolajczak. âExhausted Parents: Development and Preliminary Validation of the Parental Burnout Inventory.â *Frontiers in Psychology* 8 (2017): 163.
[Link](https://doi.org/10.3389/fpsyg.2017.00163)
8. Heinemann, Linda V., and Torsten Heinemann. âBurnout Research: Emergence and Scientific Investigation of a Contested Diagnosis.â *SAGE Open* 7, no. 1 (January 1, 2017): 2158244017697154.
[Link](https://doi.org/10.1177/2158244017697154)
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[Link](https://doi.org/10.1708/2954.29699) |
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