Preventing workplace burnout: A guide for employees and managers

Workplace burnout can happen to anyone. Here we share how to identify and prevent the five most common causes of burnout. 

What is burnout? 

Here’s how the Mayo Clinic defines workplace burnout: 

“Job burnout is a special type of work-related stress—a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.”

If you’re not sure which symptoms are associated with burnout, here are three common signs to watch for: 

• Physical and emotional exhaustion. You may have a difficult time concentrating or struggle to get through simple tasks. 
• Cynicism. This can manifest as detachment, negativity, or even callousness. 
• Ineffectiveness. You may notice reduced productivity, which can be accompanied by or due to a loss of confidence, sense of accomplishment, and personal identity.

The 5 most common causes of burnout

Here are five common causes of burnout. Remember that this isn't an all-encompassing list, and, in some cases, multiple reasons may be to blame.

1. Workload 

It’s easy to say ‘yes’ to new projects and colleagues who ask for help. But without the proper boundaries in place, you may find yourself stretched too thin and more susceptible to burnout.

How to take action:

Prioritize your work. Before starting work each day, write down the three "Most Important Things (MITs)" or use an urgent/important matrix to prioritize projects. This will help you stay focused and feel less overwhelmed. 

Don’t be afraid to say “no.” If you find yourself with an unmanageable workload, say “no” to new projects and requests. If this feels uncomfortable, you may find it easier to use phrases like this instead: 

• “I’m happy to help with this project, but could we push back the deadline to [date]?” 
• “I have a lot on my plate right now. Can I check back in a few weeks to see if you still need help with this project?” 
• “I’d love to work on this, but I can’t finish everything this month. Can you help me prioritize these projects?” 

Raise the issue with your manager. If you consistently find yourself with a heavy workload, have a conversation with your manager. Ask your manager for assistance in prioritizing projects and to see if other team members may be able to help.

2. Lack of control over your work 

A lack of control over what you’re working on, who you’re working with, or when you are working can be exhausting and frustrating. If you find yourself in this situation, here are some ways you can find more autonomy over your work. 

How to take action:

Set clear boundaries. Establish boundaries and communicate them with your team. This is especially important if you’re part of a hybrid or global workforce. For instance, if you can't attend meetings after 5 p.m., block your calendar and let your colleagues know that time is off-limits. 

Ask for what you need. Don’t assume that your teammates or manager know what you are experiencing. Instead, explicitly ask for what you need to do your best work—whether that’s a more flexible schedule or a different project to work on. 

3. Feeling under-appreciated 

It’s disheartening to work hard on a project, only to have it go unrecognized. But when you feel under-appreciated for too long, you may notice the first signs of burnout. This can be especially prevalent if you’re remote, since your contributions may not be as visible as those in the office. 

How to take action:

Tell your manager. It can feel awkward to ask your manager for more recognition. If you’re uncomfortable raising this topic, here are a few phrases that may be helpful: 

• “I’ve been working really hard on this project, but I haven’t received any feedback. Could you let me know what I’m doing well and what I can improve?”
• “I’m unsure about where I stand with my current performance. Can you share what you think my strengths and areas for improvement are?” 
• “I feel like the projects I’m working on are important but don’t receive much attention. Could you help me think of ways to raise visibility around this work?”

Keep your own ‘praise’ folder. If you’re feeling discouraged by the lack of recognition at your company, keep track of your own successes! Have a document where you write out the personal and professional accomplishments you’re proud of—whether or not they were publicly acknowledged—to keep yourself motivated. This document can also be useful for your next performance review.

4. Toxic work environment 

Working in a toxic environment can negatively impact your quality of work, productivity, and wellbeing. While a toxic work culture can take many forms, a few signs include: a lack of respect for boundaries, constant conflict among team members, and unrealistic expectations of employees and outcomes.

How to take action:

Consider your options. If you’re experiencing burnout due to your work environment, it’s time to talk through the possible causes and understand what improvements can be made. Ultimately, only you can decide what is best for your wellbeing.

5. Work not aligning with values 

Burnout can appear when you don’t feel like your work is compatible with your personal values. There are things you can do to rediscover your alignment with the company.

How to take action:

Consider what’s changed. If you used to feel aligned with your work but don’t anymore, it can be helpful to review what’s changed. Did the company move away from its original mission? Have your career priorities or values changed? The answers you come up with can guide your next steps.

Have a ‘love and loathe’ conversation. During a love and loathe conversation, you and your manager identify what about your current role truly energizes you and what doesn’t. Together, you’ll work on increasing the time you spend on things you love and reducing the time you spend on things you loathe.