Job burnout is a growing concern in today’s fast-paced work culture, characterized by chronic stress, emotional exhaustion, and reduced motivation. According to recent studies, nearly 77% of professionals have experienced burnout at their current job, and it costs U.S. businesses an estimated $125–190 billion annually in healthcare costs, absenteeism, and reduced productivity [1].
Burnout not only affects job performance but also takes a significant toll on mental and physical health, contributing to anxiety, depression, sleep problems, and even chronic physical health issues.
Therapy can be highly effective in addressing job burnout by helping individuals recognize stress triggers, develop coping strategies, and restore balance between work and personal life. It also provides a safe space to explore workplace challenges, set boundaries, and rebuild resilience, empowering individuals to regain energy, focus, and a sense of purpose both on and off the job.
What Is Job Burnout?
Job burnout is a type of work-related stress. It includes being physically or emotionally worn out, and those who struggle with it may feel useless, powerless, empty, and lack purpose in their work.
Burnout isn’t an official medical diagnosis and is not the same as having depression, anxiety, or just experiencing some “normal work stress”. Certain personality traits and negative past work experiences may increase the risk of burnout. This can explain why some people dealing with the same job issues might experience job burnout, while others do not.
Job burnout can greatly increase the risk of mental health problems, and chronic stress is linked to physical health conditions such as type 2 diabetes and heart disease [1].
Symptoms of Job Burnout
Job burnout is not an official mental health diagnosis or medical condition, and its symptoms can vary from person to person. However, if you’re wondering whether you might be on the brink of burnout, here are some questions to ask yourself [2]:
- Do you question the value of your work?
- Do you have trouble getting started with work?
- Do you lack the energy to do your job well?
- Do you lose patience with co-workers or clients?
- Are you doubting your skills and abilities?
- Do you feel removed from your work and the people you work with?
- Do you still feel satisfaction from what you get done?
- Are you using drugs, alcohol, food, shopping, sex, or another form of escapism to numb how you feel?
- How are you sleeping?
- Do you have unexplained physical symptoms such as headaches or stomachaches?
Over time, if you don’t address the burnout, it can make the problems worse. This can cause fatigue, irritability, or aggression, impair sleep, lower immunity, and increase the risk of coping with drugs or alcohol.
Causes of Burnout
There are several causes of job burnout. Some of the most common include [3]:
- Having little or no control over your workload/schedule, not having a say in how you do your job, or not having what you need to do your job successfully can contribute to burnout.
- Unclear expectations and not being sure what your boss or leadership team wants from you may make you feel you are underperforming.
- Conflict with co-workers or a micromanaging boss who is overly involved in your work can increase job stress.
- Too much or too little to do. Your job might be boring, and it can be hard to stay focused or find purpose. Or it’s so busy you can’t keep up with demands.
- Lack of support if you feel alone at work or in your personal life.
- With no time for work-life balance, your relationships with family and friends might be strained.
- Managing crises or heavy home responsibilities outside of work can be challenging.
- Struggling with an underlying/unresolved mental health condition such as anxiety or depression.
5 Tips for Managing Job Burnout
Burnout often involves factors in the workplace outside of your control. But there are ways to cope with the stress and discuss your options.
- Talk to Your Boss. Let your manager know what’s going on and whether you can work together to make changes to your workflow, schedule, or goals. If things at work are unlikely to change, consider seeking employment that better aligns with your needs, if possible.
- Reach Out for Support. Ask your co-workers, friends, or loved ones for support, or just talk with them to help you cope.
- Practice Mindfulness: Be aware of what’s going on inside you and around you. This can help you respond without judgment or reacting out of stress.
- Relaxing Activities. Find an activity that helps you relieve stress, such as dance, crafting, yoga, or tai chi. Even taking a few deep breaths and pointing out things in your environment you can see, smell, touch, and hear can be helpful and grounding.
- Prioritize Sleep. Sleep is a huge protective factor against burnout and the effects of chronic stress. Try aiming for 7 to 9 hours each night.
How Can Therapy Help Work Burnout?
Therapy can play a significant role in addressing job burnout by helping employees identify stressors, build coping skills, and restore a sense of control and well-being.
Cognitive Behavioral Therapy (CBT) is particularly effective for burnout because it helps individuals recognize and reframe negative thought patterns that contribute to feelings of overwhelm, self-doubt, or inefficacy. By learning to challenge unhelpful thinking and replacing it with constructive strategies, employees can improve their resilience, productivity, and overall job satisfaction.
Mindfulness-based interventions are another powerful tool for managing burnout. Techniques such as guided meditation, focused breathing, or mindful breaks during the workday can help employees regulate emotions, reduce anxiety, and maintain energy levels, even in high-pressure environments.
Many organizations offer Employee Assistance Programs (EAPs), which provide confidential access to therapy, counseling, and stress management resources at no cost to employees.
EAPs can be a first step for workers experiencing burnout, offering support before stress escalates into more serious mental health concerns [4].
Therapeutic Day Treatment For Working Adults and Students in Massachusetts
At Trinity Wellness Group, we offer personalized therapy for job burnout that addresses stress before it escalates into more serious mental health challenges or coping through drugs & alcohol.
Through evidence-based approaches like CBT and mindfulness, you’ll learn practical strategies to manage stress, restore balance, and protect your long-term well-being. Our flexible scheduling makes it easy for students and working adults to get the support they need without disrupting their lives.
With options designed to fit your schedule, our team is here to provide the tools, guidance, and support you need to thrive both at work and in life. Contact us today to find support and begin treatment.
Sources
[1] Kenneth, Z. et al. 2025. Appendix C Job Burnout: Consequences for Individuals, Organizations, and Equity. National Academies of Sciences, Engineering, and Medicine;
[2] Mayo Clinic. 2023. Job burnout: How to spot it and take action.
[3] Moriano, A. et al. (2022). Burnout: A Review of Theory and Measurement. International journal of environmental research and public health, 19(3), 1780.
[4] Employee Assistance Programs. Center for Workplace Mental Health.