Work
Combating Burnout, Supporting Mental Health at Work
Burnout can leave you feeling exhausted, overwhelmed, and unable to focus. Learn how to recognize the signs and why support at home and work matters.
Burnout is a syndrome characterized by exhaustion due to prolonged stress. It can occur in many different settings, including caregiving, parenting, and working.
Key signs include mood changes, chronic fatigue, decreased concentration, and a general sense of feeling overwhelmed. Some of these symptoms overlap with depression so it’s important to get help right away.
Employers also have a crucial role in fostering a supportive work environment to enhance employee well-being and productivity.
Half of our waking lives are spent at work. Yet, according to Transamerica Institute’s most recent survey, only 24% of workers are seeking mental health support when needed, and 62% often feel anxious or depressed.1 These numbers are striking—and they matter.
Mental health challenges in the workplace don’t just affect productivity; they influence how we connect with the world around us. These challenges can also lead to burnout— which occurs when someone feels emotionally drained and struggles to meet the demands of daily life. Burnout can happen anywhere: at home, at our jobs, or even in our personal relationships. However, in this article, we will focus on burnout related to the workplace.
So, whether you’re experiencing burnout yourself, know someone who is, or simply want to learn more about burnout—this article is for you!
What is burnout?
- You may feel tired all the time, struggle with sleep, or even get sick more often.
- You might feel disconnected, pessimistic, or like nothing really matters.
- Concentration may dip, and you may feel less capable.
The World Health Organization classifies burnout as an “occupational phenomenon”—a syndrome caused by chronic workplace stress.3 While not a medical condition in itself, its symptoms can impact your quality of life and overlap with depression, making it vital to address.
Don’t be shy about addressing burnout
One of the biggest barriers to addressing burnout is stigma. Many fear being judged by coworkers or employers, or worry about harming their professional reputation. Unfortunately, this can prevent people from getting the help they need.
Seeking help is not weakness—it’s self-care, and it’s a sign of strength. Because burnout symptoms often overlap with depression, which is a medical condition, it’s essential to take action as soon as you notice the signs.
How common is burnout?
Burnout is caused by a variety of factors, including:
- Heavy workloads, long hours, and unrealistic expectations, which create ongoing work-related stress.
- Lack of work-life balance, making it difficult to disconnect from work emails, calls, or tasks outside office hours.
- Personal pressures, such as setting overly high or unrealistic standards for yourself.
When combined, these stressors can leave you feeling discouraged and disconnected.
What are the signs of burnout?
Burnout may appear as4:
- Chronic fatigue and sleep problems
- Headaches or stomach issues
- Irritability and mood changes
- Decreased concentration and productivity
- Lower immunity and frequent illness
- A general sense of being overwhelmed
Recognizing these signs early is key to preventing burnout from escalating.
How to avoid burnout?
There are many ways to prevent burnout, and what works for one person may not necessarily work for another. However, some ideas that may help include:
- Prioritizing self-care by regularly exercising, eating healthy, and getting enough sleep.
- Setting boundaries by defining work hours, disconnecting from technology daily, and learning to say “no.”
- Taking breaks. Even micro-breaks—like one minute of deep breathing or a short walk—can reset your body and mind. Longer breaks, such as vacations, support both well-being and career longevity.
- Managing your time by prioritizing tasks, breaking projects into smaller steps, and avoiding multitasking.
- Seeking support by talking openly with colleagues, friends, or a mental health professional. Sharing how you feel can provide both relief and perspective.
Employers play a role
Poor mental health doesn’t just affect individuals—it affects businesses too.5 Employers play a crucial role in creating supportive environments where people can thrive. According to the CDC, mental health challenges can reduce employee engagement, strain workplace relationships, and negatively affect both performance and physical health.6 Ultimately, supporting mental health at work isn’t just good for people, it’s good for business.
A Framework for Workplace Mental Health & Well-Being
In 2022, the former U.S. Surgeon General released a framework for mental health and well-being in the workplace, offering employers a roadmap to create healthier environments.7 The framework highlights five essentials:
- Protection from Harm. Ensuring physical and psychological safety, while normalizing open conversations about mental health without fear of retaliation.
- Connection and Community. Building meaningful relationships that go beyond job titles and skills.
- Work-Life Harmony. Encouraging boundaries that enable employees to thrive both professionally and personally.
- Mattering at Work. Paying fair wages and involving employees in decision-making.
- Opportunities for Growth. Providing mentorship, training, and promotions to support employee development.
When workplaces prioritize these five essentials, employees thrive—and so do businesses.
The Bottom Line
Burnout doesn’t happen overnight—it builds gradually. By paying attention to the signs and prioritizing your well-being, you can protect yourself from its harmful effects. Employers, too, play a crucial role in shaping supportive environments where people can succeed both personally and professionally.
Taking care of your mental health is essential not just for your career, but for your overall quality of life.
- Transamerica Center for Retirement Studies. Retirement in the USA: The Outlook of the Workforce. March 2025. Pp. 44, 47, 50. https://www.transamericainstitute.org/docs/research/workforce/retirement-in-the-usa-workforce-outlook-survey-report-2025.pdf?sfvrsn=b177877d_5
- “Burnout.” Psychology Today, 2025. https://www.psychologytoday.com/us/basics/burnout?msockid=2db81bf2eab56a2624cf0e89eba76b63
- “Burn-out an “occupational phenomenon”: International Classification of Diseases.” World Health Organization. May 28, 2019. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
- “Recognizing Burnout,” American Osteopathic Association. https://osteopathic.org/life-career/wellness-toolkit/recognizing-burnout/
- “Mental Health: The Hidden Risk in the Workplace” National Safety Council. https://www.nsc.org/workplace/safety-topics/employee-mental-health
- “Providing support for worker mental health.” Centers for Disease Control and Prevention. June 9, 2025. https://www.cdc.gov/mental-health/caring/providing-support-for-workers-and-professionals.html
- U.S. Department of Health and Human Services, Office of Surgeon General. Workplace mental health & well-being. 2022. https://www.hhs.gov/surgeongeneral/reports-and-publications/workplace-well-being/index.html
- Mental Health
- Self-care
- Work
