How to Beat Burnout
Stress in the workplace is common. Here's how to address it before it turns into something more serious.
Running on fumes at a demanding job might seem inevitable at times, but prolonged stress can turn into burnout—a state of emotional, mental and physical exhaustion—if it's not addressed.
Factors that contribute to burnout include persistently excessive workloads, lack of autonomy or control over work, unclear expectations and feeling isolated or unrecognized. Though we often hear about burnout affecting healthcare workers, first responders and teachers, any profession can leave you feeling extremely exhausted.
In the Society for Human Resource Management's 2024 Employee Mental Health survey, 44% of U.S. respondents said they felt burned out from their work, and 51% felt "used up" at the end of the workday. In a 2025 survey by Moodle, an online-education software company, 66% of U.S. employees reported experiencing some sort of burnout.
Burnout can have significant effects, including physical and emotional exhaustion, reduced job performance and satisfaction, increased absenteeism, and health problems such as anxiety and depression. The good news is that if you keep stress in check, burnout can often be prevented before it takes a larger toll on your health. If you're already experiencing burnout, there are steps you can take to alleviate it, even if leaving your job isn't an option right now.
Is It Stress or Burnout?
You can have stress without burnout, but you can't have burnout without stress. Here are some specific ways to tell the difference. Stress is a temporary state born out of your body's fight-or-flight response to adversity. When a critical deadline looms, it's natural to have your heart rate rise and cortisol spike. You might feel overwhelmed and anxious, with a high sense of urgency. But once the deadline passes, your system is quickly able to revert to normal.
Burnout is a long-term reaction to sustained stress. It's a chronic dysregulation of your nervous system that can last for weeks, months or years. You might feel emotionally exhausted, hopeless or detached. Recovery may require long-term lifestyle or workplace changes.
Recovery: The 42% Rule
To help prevent and manage workplace burnout, experts say that 42% of your day (10 out of 24 hours) should be dedicated to rest and recovery. About eight of those hours should be earmarked for sleep. The remaining two hours should be spent in ways that allow your brain and body to decompress:
- Mindful eating away from screens, work or podcasts
- Physical activity
- Stress-reducing conversation with a partner or friend
- Activities that allow your default mode network (a system of connected brain areas that kick in when you're not focused on the outside world) to come online and your brain to wander.
In most jobs, periods of stress are unavoidable. But if it persists or you experience feelings of burnout, know that there are ways to regain a sense of control and ensure that your mind and body have the opportunities they need to rest and recover.
What Does Burnout Look Like?
Workplace burnout isn't just about feeling stressed; it carries with it a feeling of hopelessness and detachment. Symptoms of job exhaustion can also include:
- Constant fatigue, even after rest
- Sleep disruptions
- Loss of interest in activities
- Difficulty focusing
- Feeling unmotivated
- Mood changes
- Headaches, stomach problems and muscle tension
5 Ways to Address Burnout
Creating small daily changes in your work habits can help protect your mental and physical well-being. Below are five actionable steps you can take to help prevent or manage burnout at work.
- Create and enforce boundaries. Set clear work hours, prioritize the most important tasks and make time for interests outside of the workplace.
- Protect your physical health. Get enough sleep, eat balanced meals, exercise regularly and seek support from loved ones.
- Practice mindfulness. Try journaling, breathing exercises or yoga to relieve stress.
- Disconnect. Have lunch away from the office or take a walk. Plan time off to rest and recharge.
- Seek support. Reach out to family members, friends or a therapist.
