Americans are working hard amid financial pressures and competing priorities. Almost half of American workers (49%), indicate they often feel exhausted and burned out, according to Stressed and Strained: Four Generations Strive for Retirement Security, a report by Transamerica Center for Retirement Studies. Four in ten workers (42%) often feel anxious and depressed, and 42% often feel unmotivated and overwhelmed.
Taken together, these survey findings illustrate burnout and mental health challenges in the workplace, challenges which don’t just affect productivity, they can influence how we connect with the world around us in our daily lives.
Burnout can happen anywhere: at home, at our jobs, or even in our personal relationships. However, in this article, we will primarily 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?
Burnout is emotional, physical, and mental exhaustion caused by prolonged stress.2
- 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; and
- Concentration may dip, and you may feel less capable.3
The World Health Organization classifies burnout as an “occupational phenomenon”—a syndrome caused by chronic workplace stress.4
While burnout is not a medical condition in itself, its symptoms can impact your quality of life and overlap with depression, making it vital to address.
What causes 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.
How can I 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, a mental health professional, or your employer's employee assistance program. Sharing how you feel can provide both relief and perspective.
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.
Transamerica Institute offers mental health guides for learning more about your options.
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 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.
