How to Fight Burnout at Work

If you're feeling stressed out, depressed or over-tired, you may be suffering from work burnout. Unfortunately, performing the same job over a period of years can be mentally and possibly even physically taxing on anyone. The good news is that there are several ways to overcome this experience. Continue reading if you want to learn how to fight burnout at work.


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    Evaluate your job responsibilities. In some cases, you could relate your burnout to 1 or 2 tasks instead of the whole job.
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    Talk to your boss. Discuss options you might have, including work delegation, new assignments or readjusting your schedule.
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    Seek other opportunities within your place of employment. Put in for a transfer or a promotion, or simply a move from one department to another.
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    Vary your work routine.
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    Take short mental breaks throughout the day.
    • Walk around the office or outside, if weather permits.
    • Nap for 10 minutes or so, if possible.
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    Get plenty of sleep and follow healthy eating habits. A proper diet and rest will keep you physically and mentally fit and help you cope with the stress of work burnout.
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    Plan some time off. Use your vacation or personal days to travel or just take a long weekend.
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    Participate in extracurricular activities when not at work. Exercise, play video games, read or spend time with your family.
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    Consider taking an extended leave of absence.
    • Note that in some cases this might be unpaid, so make sure you can survive a certain period of time without a steady income.
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    Look for a new job, if all else fails. Sometimes taking on different responsibilities in a new setting is all it takes to fight work burnout.


  • Try not to focus on things you cannot control. If there is an aspect of your job that simply cannot be altered, do your best to focus on the positive tasks.
  • Remind yourself why you are at work. Think about your fiscal responsibilities and those who depend on you to bring home a paycheck.
  • Keep your work area clean and organized. Reduce clutter. A cluttered desk might make you feel overwhelmed and stressed.
  • Refuse to work overtime if it is not mandatory. In some cases the extra money can come in handy, but if you're suffering from burnout at work, try not to spend more time there than you need to.
  • Ask if you can work part of the week from home. Even a day or 2 each week can help.


  • Don't skip lunch. Always take the time allotted for your lunch to step away from work and enjoy a mental break.
  • Don't eat lunch at work. If possible, go to a nearby restaurant or deli for lunch. A change of scenery, even if just for an hour, can help fight burnout at work.
  • Don't take work home with you. Separate work from your personal life and do your best to put work out of your mind while at home.

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Categories: Work World