What is burnout?
Burnout can happen when ongoing stress at work becomes difficult to manage. You may feel physically or emotionally exhausted, become more negative or detached from your work, or feel less able to do your job effectively.
The World Health Organization (WHO) describes burnout as an occupational phenomenon linked specifically to chronic workplace stress. While stress in other areas of life can also leave you feeling overwhelmed or exhausted, this isn't classed as burnout under the WHO definition.
Burnout accumulates slowly over time, manifesting itself not just in our work lives but also in our personal lives. It can develop and grow without us noticing until we are entirely disengaged from work life, personal relationships, and ourselves.
-Psychotherapist Jeremy Sachs, MBACP, Dip.Couns, ways to manage burnout.
What are the signs of burnout?
Burnout can affect how you feel about your work, your energy levels and your ability to cope with everyday demands. It can develop gradually, so you may not immediately recognise that ongoing work-related stress is taking its toll. Let’s explore some common signs of burnout:
Feeling exhausted
One of the main signs of burnout is feeling physically or emotionally exhausted. You might feel drained before the working day has even begun, struggle to find the energy for tasks that would usually feel manageable, or find it harder to recover after time away from work.
Feeling detached or negative about work
You may notice a change in how you feel about your job. You might feel less motivated or enthusiastic, become more negative or cynical about your work, or find yourself withdrawing from colleagues and other people around you.
Finding it harder to do your job
Burnout can also leave you feeling less effective or confident at work. Tasks may feel harder to manage, you may struggle to concentrate or make decisions, or feel that you're achieving less than you used to.
Ongoing stress can affect other areas of your wellbeing too, including your sleep, appetite and relationships. These experiences can have many causes and aren't necessarily signs of burnout. If you're concerned about changes in your mental or physical health, consider speaking to your GP.
If you're experiencing some of these signs alongside ongoing work-related stress, it may be helpful to consider what support you need.
In this video, Francis Norton (MBACP) explains what burnout is, including the signs and how therapy can support your recovery.
How can burnout affect relationships?
Although burnout relates to workplace stress, its effects can spill over into your relationships and life outside work. You may feel more irritable, withdrawn or less able to make time for the people around you, particularly when you're feeling exhausted or overwhelmed.
Support from people you trust can be valuable when you're going through a difficult time. Talking about how you're feeling or letting others know what you need may help you feel more supported.
If someone in your life seems to be struggling with work-related stress, letting them know you're there to listen can be a helpful place to start.
How can social identity affect burnout?
People's experiences at work can be shaped by factors such as gender, race, class and sexuality. For some people, discrimination, expectations or additional pressures related to their identity may contribute to workplace stress.
Recognising the different pressures you're experiencing can help you better understand what may be contributing to your stress and what support you might need.
How can counselling help with burnout?
Counselling can offer a supportive, confidential space to talk about how you're feeling and the pressures you're experiencing. Having the opportunity to explore your thoughts with someone who is there to listen may help you feel less overwhelmed or stuck.
A counsellor or therapist can support you in exploring what may be contributing to your stress, such as pressures at work, difficulties setting boundaries or challenges in other areas of your life. You might also explore how stress is affecting your wellbeing and what could help you manage it.
Counselling won't remove the causes of burnout, but it can give you space to better understand your needs and consider your options. This might include thinking about changes at work, finding ways to manage stress or identifying other sources of support.
If burnout or work-related stress is affecting your wellbeing, working with a counsellor may be one option for support.
How to recover from burnout
Alongside addressing the causes of work-related stress, there are things you can do to support your wellbeing and recovery from burnout.
Relaxation and mindfulness
There are many ways to relax and manage stress, including mindfulness meditation, body scans, creative activities, and moving meditations like yoga and tai chi. Consider what feels right for you and what you can realistically make time for.
Exercise
Regular physical activity can support your wellbeing and may help you manage stress. This could include walking, running, or dancing. Try to find something you enjoy, and that feels manageable, particularly if you're already feeling exhausted or overwhelmed.
Sleep
Stress can affect how well you sleep, while poor sleep can make it harder to cope with everyday pressures. If you're experiencing burnout, making time for rest and maintaining a regular sleep routine may help support your overall wellbeing.
If you're regularly struggling with sleep or tiredness is affecting your daily life, consider speaking to your GP to find out if there may be another cause, or if there is any other help available.
Social support
When you're already experiencing stress, making time for friends, family and colleagues may feel like another demand. However, staying connected with people you trust can provide valuable support during difficult periods.
Setting boundaries
Setting boundaries around work may help you protect time for rest and other areas of your life. This could mean thinking about your workload, working hours, availability outside work or how comfortable you feel saying no to additional demands.
Consider what helps you switch off from work and make time for the things that support your wellbeing. If your workload or working environment is contributing to burnout, you may also want to consider what changes or support could be available at work.
Finding support for burnout
If work-related stress is becoming difficult to manage or burnout is affecting your wellbeing, you don't have to navigate it alone. A counsellor or therapist can offer a supportive space to explore what you're experiencing, understand what's contributing to your stress and consider changes that may help.
If you're considering working with a professional, you can use our directory to find a counsellor or therapist who works with burnout and work-related stress.
This page was written in November 2022 by counsellor Francis Norton (MBACP).
