How to deal with workplace burnout

There are times when work may leave you stressed and exhausted. If you ignore these feelings or let it happen too often, you risk workplace burnout. 

Burnout at work can happen to any of us and it can impact anything from your mental health to your blood pressure. While the working world has changed in recent years, the causes of burnout and how to deal with it haven’t. 

Attending a physical workplace in some form can result in feeling exhausted. For those working remotely, setting up offices in our homes has left many struggling to keep both environments separate. This naturally leads to longer working hours and an unhealthy work/life balance. All this puts you at even greater risk. 

Burnout at work doesn’t need to be permanent, and there are steps you can take to manage stress. In this blog, I’ll be looking at how to deal with burnout and what to avoid.

Remember: You’re not alone dealing with burnout

It might seem as though everyone else is able to cope with the stresses of their work life. Another common misconception is that burnout only affects people with high-stress roles. Many also believe that only those with lots of responsibility are at risk. 

In fact, in 2024, 91 per cent of adults in the UK experienced high or extreme levels of pressure or stress in the past year. 44 per cent of U.S. employees reported feelings of burned out at work. In Australia, 61 per cent of workers also reported experiencing burnout. 

What does this mean? Firstly, that you are not alone. Others have experienced burnout at work, and they’ll understand when you do too.  

Secondly, and just as importantly – it isn’t your fault. Symptoms of burnout affect a lot of people, and you aren’t doing anything wrong.

Avoid presenteeism – working when sick isn’t working

The previous pandemic led to a negative impact on mental health. This, combined with more people working remotely, led to a new form of presenteeism in the modern working world. People engage in presenteeism to intentionally show their dedication and commitment to work. This occurs even if you’re experiencing physical and mental health symptoms. 

A report from CIPD unearthed that 46 per cent of UK employees had worked despite being too unwell to fulfil their duties. 

This doesn’t go unnoticed. In 2022, a huge 81 per cent of UK employers saw presenteeism among its remote workforce. This makes sense – working from the comfort of the lounge or bedroom means we’re less likely to call in sick. “Sure, I don’t feel great, but it’s not too bad, is it?” 

Working with physical symptoms won’t aid your recovery. To be honest, it’s unlikely to help your employer either, given the loss in productivity. It’s better to take a sick day to reduce your risk factor of burnout at work. 

Don’t fear the consequences of taking a break

If you’re in danger of workplace burnout, you may feel a lack of control. You shouldn’t continue to strain yourself just to keep up appearances. Signs of burnout include becoming disinterested, cynical or even irritable. This won’t help you in your role or with your workplace relationships. When that happens, there could well be more to lose if you do carry on. 

It’s understandable that you’re worried about your achievements going unnoticed or your employer undervaluing you. However, trying to prove yourself until you experience physical and emotional exhaustion isn’t a healthy solution. In the past my colleague, Christine Wright, has offered advice on what to do.

Don’t compare yourself to others

Working remotely or hybrid means fewer opportunities for water cooler chats or grabbing coffee with a colleague. As a result, you have fewer pauses in your working day. You’re also less likely to get a truthful assessment from your colleagues. 

Let’s be honest, if you ask anybody how their day is going, you can already guess the reply. “I’m so busy.” “It’s hectic!” “I’ve got back-to-back meetings!”.  

Of course, this is sometimes true, but in your head, it’s happening to everyone all the time. This contributes to the idea that you should be working even harder to match their standards. Often this can then lead to imposter syndrome.

Talk to your colleagues – and your manager – about burnout

If you’re experiencing temporary or chronic workplace stress, find a colleague that you can share your problems with. Talking about your problems honestly and openly can be beneficial. After all, there’s a good chance that you’re not the only one at your company who feels this way. If they are struggling with their workload and in danger of workplace burnout, you’ll know that something needs to change at your workplace. 

A recent Hays poll revealed that 51 per cent of respondents could discuss mental health with their manager. It’s understandable that you might be hesitant about speaking to your manager about these issues. However, if you believe that events at work could lead to burnout, it might help. 

Book a meeting with your manager so you can discuss the matter privately with their undivided attention. Here’s what to consider when talking to your manager about burnout at work. You can make a list of these to discuss: 

• Phrase your concerns in a way that doesn’t put the blame on them. Start the conversation softly. 

• Identify the source of your burnout and explain why it’s affecting you. 

• Try to articulate your current feelings and attitude and how it’s impacting you and your performances. 

• Suggest potential solutions or at least improvements. This could be time management or prioritising certain tasks from heavy workloads. 

92% of US workers value organisations that care about their emotional and psychological well-being. 

If you feel as though your employer doesn’t take your well-being seriously, it could be time to consider a change of scenery. In another survey, 81 per cent of respondents said a company’s approach to mental health determines if they’ll accept a job offer. Additionally, 40 per cent of people who left their jobs in 2021 cited workplace burnout as a factor in their decision. Therefore, if you’re experiencing burnout, leaving your current role might be the right option for you too.

Focus on your individual needs – at work and at home

It isn’t your fault, but there are steps you can take to deal with burnout at work. 

Take time for yourself. This means starting work at a reasonable time and not staying too late. There’ll be occasions when you won’t be able to finish work on time, but don’t make it the norm.  

If you’re at home, there’s a chance that your office might even be in the kitchen, depriving you of the chance to stretch your legs and get a drink. Schedule regular breaks throughout the day unless it’s simply not possible. Use your annual leave to get away from your work entirely. Use this time to go on vacation, spend time with friends or family, or just a few days to rest. 

Make time for your personal life. Many people find that exercise is beneficial. Find something that suits you. If you have other hobbies, that doesn’t need to be a long-distance run or hours spent in the gym. Try yoga or practice mindfulness to help you destress. 

Lastly, try to avoid the temptation of keeping your eyes glued to a screen late into the night. I know it’s hard. But watching another episode on Netflix or scrolling through social media won’t help you get a good night’s sleep. 

What to remember: how to deal with burnout at work

A healthy routine, lifestyle and attitude to your role will only help you to be productive in the workplace. Even though it’s easy to look around you and think that everyone is doing fine, you aren’t alone. 

Instead of continuing to overwork until you crash (or carrying on after you already have), take a break. Your break could be anything from a short one during the day to a week on annual leave. Making time for the things that you enjoy and treating your body well will go a long way to dealing with burnout. 

Explore our other related content for more tips on ensuring wellness at work: 

• Burnout Vs boredom: What’s the difference 
• How to manage anxiety if you’re worried about job security 
• Podcast 43: How to develop mental toughness in the workplace