Professional burnout has become an increasingly common issue across industries. Characterized by chronic stress, exhaustion, and a sense of disconnection from one’s work, burnout not only affects individual well-being but also impacts productivity and organizational culture. As employees grapple with growing workloads, blurred work-life boundaries, and mounting pressure to perform, the risk of burnout rises.
In this article, we spoke with three mental health professionals about professional burnout, it’s causes, coping mechanisms, and more.
What is Professional Burnout?
Brittany Schank, LCSW, Solace Counselling
Professional burnout is when we feel physically, mentally, and/or emotionally drained from our work
Naomi Tabassum, LPCC, New Story Counselling
There are many signs/symptoms, and it may look very different from person to person. Generally speaking, if you are unable to manage the stress from your professional role, you may be experiencing burnout or signs of fatigue/exhaustion. You may experience frustration, a sense of hopelessness or helplessness, a sense of “checking out” or losing interest and empathy for your role or the people you work with/for. You may experience brain fog. You may dread going to work. You may become irritable or anxious in other relationships, even those that aren’t work related. You may become preoccupied with work and find you are “taking it home with you.” You may experience disrupted sleep, mood dysregulation, existential crises, or feel unfulfilled. While your experience may vary, in general, you are not able to process through and manage the stress or tasks you are responsible for, resulting in overworking and/or a general sense of getting behind or overwhelmed. You don’t feel refreshed by your self-care or other life roles and return to your professional role with diminished capacity. While this can happen quickly, it can also happen very slowly over time, which can make it harder to notice or detect until you are well into your experience of burnout
Erin Grahn, MA, LPCC, LMAC, Willow Tree Counselling
Professional burnout is when we experience physical, mental, and emotional exhaustion. Burnout symptoms can include increased negative thoughts about work, increased stress and tension, withdrawing from others at work, not caring if we arrive to work on time, and difficulty initiating tasks at work. Burnout can also present as a decrease in care and concern for our co-workers and increased feelings of not being good enough in the various roles in our personal and professional lives.
What causes professional burnout?
Brittany Schank
LCSW, Solace Counseling
Often this is a result of many things which can include too many hours at the office, too many hours working on work outside of the office, a lack of passion for the work we do, and/ or a lack of praise, appreciation, and/ or satisfaction from the work we do. It is so common to see professional burnout happen when someone is working in the office 40+ hours and finds themselves also bringing their work home after hours.
Naomi Tabassum
LPCC, New Story Counseling
In therapy we have a classic phrase: “It depends.” And it really does. But again, generally speaking, I would say taking on more responsibility or tasks than you can reasonably manage will eventually lead to burnout. That might be taking on too many work hours, taking on too many high priority tasks, overseeing too many subordinates, among other things.
Erin Grahn
MA,LPCC, LMAC, Willow Tree Counseling
Causes of professional burnout can include the general culture of the workplace, feeling undervalued, feeling overworked, feeling alone or that you are not part of a team, not taking care of your physical health, not getting enough sleep, not taking time to spend time with those you love, and not feeling like you are effective in your role.
Any tips for business owners dealing with or preventing workforce burnout?
Brittany Schank
LCSW, Solace Counseling
Find ways to genuinely care for your employees. Recognize they are incredible human beings with wonderful talents that have physical and emotional needs. Try and create an environment that you want to come work at. What a bummer to create a business and not want to go to your own business. Love it, make it fun, and fuel your passion!
Naomi Tabassum
LPCC, New Story Counseling
This is an excellent question and at the heart of the problem of burnout. Ultimately, the work setting is responsible for professional burnout. My number one suggestion is to reduce weekly work hours. Burnout is often exhaustion from being overworked. The United States still averages quite higher than other developed countries on hours worked per week. This is related to burnout and job attrition. My second recommendation is to pay your employees a living wage with supportive benefits. If your employee leaves work, goes home, and struggles to pay rent, pay medical bills, pay childcare, or pay to fix a vehicle, they will experience elevated stress levels that will contribute to burnout. There are many factors that contribute to prevention of burnout, such as a supportive work culture, a safe work setting, adequate training, etc. However, work pay and hours cannot be overlooked.
Erin Grahn
MA,LPCC, LMAC, Willow Tree Counseling
Check in with your employees. Ask them what goals they have, both professionally and personally, and engage in conversation to see how you can support them in attaining those goals. Take a step back and evaluate the workload demand. Ask yourself if the expectations are realistic for a majority; if not, re-evaluate your expectations of your employees.
What strategies do you recommend for preventing burnout?
Brittany Schank
LCSW, Solace Counseling
We offer many strategies for both our administrative and clinical staff to prevent burnout. Some of the important items are ensuring clinical staff are not seeing too high of a caseload. We allow clinicians to pick the number of openings they would like to have in their schedules, in order to accommodate work/life balance and prevent burnout. We also offer incredibly flexible scheduling for clinicians that allows them to work the hours that fit their lifestyle. For example, some clinicians come in late and leave early and work five days a week and that’s balance for them while other clinicians see all of their clients in three days, which allows them to be off the other four days per week. Additionally, we offer flexible scheduling for administrative staff, close early on Friday’s, and to date, have not denied any leave or PTO requests.
We also have a culture where praise is welcome and encouraged. We have little cards called “Solace Shout Outs” where employees from every level write each other a note of appreciation. For example, some I have seen lately are a “thank you” for doing the other person’s weekly cleaning task, a “thank you” for listening after a difficult session, and a “thank you” for bringing in an office treat.
Our break room is full of snacks and drinks for the staff to enjoy, along with funny jokes on the fridge, and pictures of employees and their families on the walls.
We offer company outings where staff can come alone or bring their family. We have had a picnic at a park with bouncy houses and a clown who made balloon animals, we have met at local restaurants, and we recently rented out a showing at the movie theater so employees could bring their families and feel okay with little kids running around
Naomi Tabassum
LPCC, New Story Counseling
Short answer: Set boundaries.
Long answer: It’s complicated and can look different for everyone. In our society, the professional or career identity is highly emphasized and often prioritized over other life roles or identities, which makes it very difficult to recognize and/or prevent burnout. Burnout is a systemic problem that is difficult to fight on an individual level. Many people don’t have the privilege to set boundaries or control what is being demanded of them in the workplace or professional setting.
Erin Grahn
MA,LPCC, LMAC, Willow Tree Counseling
Ways to prevent burnout are often the things that we don’t feel we have time for. It is recommended that you ensure you are getting enough sleep, eating regularly and choosing options that fuel your body, limiting caffeine intake, and exercising. However, there are additional ways to prevent and combat burnout. Evaluating what needs to be done, determining what can wait, and saying ‘No’ to tasks or invitations help manage our stressors. Sometimes we need to also take a look at the types of thoughts we are experiencing and identify ways to shift our language to reduce negative appraisal of tasks. For example, having a thought such as, “I am never going to get this done in time,” can leave a person feeling defeated and decrease productivity. Replacing that thought with a new thought that decreases feelings of defeat or helplessness can shift our emotions and desire to engage in tasks.
Want More Burnout Tips?
Check out our sister publication Bis-Man INC! for more tips on how to prevent burnout.
How important is work-life balance in preventing burnout?
Brittany Schank
LCSW, Solace Counseling
We offer mental health counseling services at Solace Counseling and specialize in working with the professional population who is experiencing burnout. There are also many other mental health offices in our community that would be happy to treat you. Finding a therapist is all about finding the right fit for you. If you go to one therapist and don’t feel like they were the right fit, try again. The best predictor of whether therapy will be effective or not is the relationship between the client and the therapist. The modality, school the clinician graduated from, and years of experience all do not matter as much as the relationship between the client and clinician. Do you feel like the clinician is rooting for you, not judging you, and do you feel you can show up authentic? If your answer is yes, you might have found a good fit!
Naomi Tabassum
LPCC, New Story Counseling
Work-life balance is huge. Unfortunately, it’s a vague concept that would be defined differently from person-to-person. Again, we tend to over-emphasize the value placed on the career identity over other identities. This skews the expectations for what work-life balance looks like. One simple way for employers to honor personal lives over work is to provide robust leave policies and benefits. Allow employees to take leave for personal reasons. Don’t create barriers for employees to attend medical appointments, family events, vacations, their child’s soccer game, etc. Expect and plan for coverage when your full-time employees are out on leave and approve leave requests.
Erin Grahn
MA,LPCC, LMAC, Willow Tree Counseling
Work-life balance is important in helping mitigate burnout. Each person is going to approach the workplace differently. One employee may have goals of increasing their income to engage in activities they enjoy or build a home or their retirement; another may value flexibility in scheduling to attend events or personal appointments.
What are some effective coping mechanisms?
Brittany Schank
LCSW, Solace Counseling
Exercise, yoga, talking it out with a friend or family member, quiet time, and prayer are all great ways to assist in coping with burnout.
Naomi Tabassum
LPCC, New Story Counseling
Prevention for burnout is much easier to address than dealing with burnout once it has already happened. Notice warning signs and react early. Set limits with your employer on what you can and cannot do. Raise concerns you have to your direct, HR, or the appropriate manager. Process through your stressors with trusted friends, co-workers, family, or professionals. Set boundaries, such as leaving at the scheduled end of your shift vs. staying late to “help out.” Treat your leisure time with the same importance that you treat your professional time. Deglorify concepts that lead to overworking such as being the hardest or most valuable worker, being available 24/7, exceeding expectations, going the extra mile, or going above and beyond. Assign responsibility where it belongs instead of internalizing exhaustion as a personal failure or an incompetency.
How do you see the issue of professional burnout evolving in the next 5-10 years?
Brittany Schank
LCSW, Solace Counseling
It seems to me the topic of professional burnout is being addressed far more today than it was 10 years ago. When I think of my parents and grandparents it was a badge of honor to say they worked 60+ hours a week. We are starting to get away from that and people are focusing more on finding fulfillment in both the workplace and at home.
Naomi Tabassum
LPCC, New Story Counseling
The immediate outlook is grim. Salaries have not increased as rapidly as the cost of living, cost of childcare, etc. I expect professionals will feel pressed to work longer hours and have less leisure time and resources to take good care of themselves. For professional burnout to improve, the workforce needs to have fewer demands, better benefits, and higher compensation. As a society, we have to place more value on community, hobbies, families, leisure, and accommodations for disabilities than we do on work output.
Erin Grahn
MA,LPCC, LMAC, Willow Tree Counseling
Professional burnout is not something that is going to disappear and it is our job to learn how to better manage it and support ourselves and others when it is present.
What mental health resources, apps, ect. do you recommend for combatting professional burnout?
Naomi Tabassum
LPCC, New Story Counseling
Professional burnout cannot be welladdressed on an individual, employee level. Burnout is the employer’s responsibility and requires companies to reduce demands on employees to combat burnout. Employers ought to create work cultures that are conducive to employee satisfaction, retention, and thriving instead of passing the buck down to the employee to solve their burnout.
Erin Grahn
MA,LPCC, LMAC, Willow Tree Counseling
There are so many resources available to combat professional burnout. There are apps, both free and feebased, that can help you check-in with yourself, structure and plan your day and prompt you to use coping skills as needed. There are also counseling resources if you are feeling unsure where to start or what to do. Some employers offer EAP programs with access to counseling for free. Medical providers can also provide assistance in exploring medication and other options to assist. I always recommend anyone who feels like they might be experiencing burnout to talk to their employer or supervisor to see if there are changes or support that can happen from within the workplace.
Burnout Advice from The Spotlight Team
Megan Suedbeck:
When I’m feeling overwhelmed with a large workload or too many things going on at home, I make lots and lots of lists. I break up each task I need to get done and soak in the dopamine I get from checking each item off my list.
I combat burnout by giving myself time to recharge. I meditate by following a guided meditation and focusing on my breathing. I also go for long walks with my dog and listen to a good podcast. It’s important to give yourself time to reset. In the long run, you will be more productive.
Tori Konrady:
I prioritize working out two or three mornings a week, which helps me mentally prepare for a good day. I like to step away from my desk, take advantage of my lunch break, and unplug. During the day, I listen to a variety of podcasts to keep my mind engaged in an additional way.
Also, keeping my weeknights full of plans is important to me!
Austin Cuka:
I try to always keep my momentum going to fight burnout and stress because, most of the time, it’s all happening in my head. I find ways to compete against myself and work to be better every day. I also avoid taking on more than I can handle at one time and just focus on the task in front of me.
Ben Buchanan:
Making a list of my important tasks and tackling them one at a time helps put my work stress at ease. Learning a new type of software or tool helps keep me engaged and avoid burnout. When all else fails, I rewatch the hit sitcom “Frasier” while eating salty snacks.
Dave McSparron:
I like to think I’m much better at combating work stress than I was when I was younger. It can be a difficult thing to navigate and can mess with family relationships, overall attitude, and productivity.
Golf has been a relief valve for me for many years. When stress builds in the winter months, I turn to music. Listening to, rehearsing, and performing music is quite effective for me. It has been a big part of my life and always leaves me refreshed and reinvigorated. Hobbies, time with family, laughter, and exercise can all be tools for stress and tension management.
The hardest thing for me to learn has been how to recognize when that stress is affecting me before it becomes a problem and to consciously take steps to manage it.
Paul Hoefer:
I try to exercise, take vacations, do things with friends, attend live music and sporting events, and a drink never hurts!
Al Anderson:
I set aside some time to reflect on the successful projects we have completed for our clients.
Kellen Feeney:
One thing to look out for is carpal tunnel syndrome. It’s recommended that you take a 10-minute break from typing every hour.
For your circulation, you’re going to want to get up out of your chair and walk around for 10 minutes every hour.
Lastly, your computer screen can be a big strain on your eyes, so it’s recommended you step away for about 10 minutes every hour.
Ty Betts:
I make sure to drink plenty of water, stay on top of healthy routines as much as possible, take breaks when needed, and try to detach from workplace thinking when not at work.
John Stuber:
I stay involved in various hobbies, including walking, biking, and hunting, and top it off with a glass of wine every evening.
Brady Drake:
For me, it’s super important to get moving before I come to work in the morning. Whether it’s a walk, run, bike ride, swim, or a weightlifting and stretching session, moving helps me reset my mind and keeps me in a positive mindset.
Also, I think it’s really important to take time off. When I do take time off, I like to center it around something active. In my opinion, a vacation does no good if you spend your time away trashing your body and not sleeping the way you should.
Kim Cowles:
During my free time or while on PTO, I try to disconnect from work-related communications and screens to give my mind a break.
Jessica Ventzke:
I create focus lists with attainable goals each day, which help me identify what I need to get done for the week. This allows me to properly manage my time and avoid getting overwhelmed with too many things. Organization is key!
Sam Winter:
I have clear boundaries between work and home life, and a dedicated workspace if I work from home. I only respond to messages and emails that are both urgent and of high importance.
I seek help from my teammates and try to foster a work environment that is supportive and communicates openly. I prioritize my workload and break my workday into smaller, focused segments. I also take breaks throughout the day to stay sharp and recharge.
Josiah Kopp:
For me, combating work stress and burnout comes from a mental approach. When I am not in the office doing photo shoots, I keep myself inspired and energized by doing creative and challenging shoots in my free time. When it comes to tackling any given project, I am reminded of something my dad always told me—a blue-collar worker for 33 years: ‘Do everything as if you’re doing it for the Lord.’
Jenny Johnson:
One helpful strategy that has worked well for me is time blocking, which helps me organize projects and avoid jumping from task to task. I also make sure to include enjoyable tasks in my workday and listen to something I find enjoyable to help me stay focused. Additionally, I’ve set a boundary to leave work at the office and refrain from checking work communications when I’m at home with my family
Nick Schommer:
I combat work stress and avoid burnout through golf and hunting. These activities allow me to disconnect from work, clear my mind, and recharge, helping me maintain a healthy work-life balance.
Mike Dragosavich:
I believe the #1 reason people get burnt out is because they are overwhelmed and not confident in what they are doing. A way to cure this is to pride yourself on becoming more technically resourceful in the thing that is leading to your burnout.
Example: If I’m a salesperson and I’m burnt out from the grind of selling, it’s usually because I’m not excited or confident that the work is creating internal value for me. So get on YouTube and Google, and start learning as much technical information about sales processes, tips, tricks, new trends, and psychological approaches, and see what others are doing in the space. This will make you more resourceful.
Being more technically resourceful will:
- Help you solve problems 10 ways vs. 1 way.
- Help you see more of a vision of how your work can lead to more growth and potential benefits.
- Help you feel more ownership in what you do, gain better results, and generate new ideas when approaching the tasks you hate.
- Help you gain a new perspective on the tasks burning you out and start seeing them as opportunities.
As soon as you think you already are resourceful, I will tell you right now you are not even close. So humble up and go be a nerd!
My Example:
Accounting work burns me out because I don’t have a passion for it. As soon as I chose to watch and research accounting vs just sitting on Netflix it made me instantly see accounting tasks differently. I found software, tools, Reddit message boards, youtube videos, and so much more that made me excited about things like spreadsheets. YUCK. I watched 5 hours of tips and tricks for accounting and how to use Google Sheets better and all of a sudden spreadsheet work was fun to me because I found all these new ways to create fast workflows, save time on recurring tasks, and even felt proud of my work.
If I don’t do that I feel burnt out because it feels like a never ending boring task that is like an assembly line.