How to beat burnout at work

These four simple solutions can help you bust job stress and find happiness again.

Has work become too much like — well, work? You’re in good company: A recent study from the National Alliance on Mental Illness found that 52% of people reported feeling burned out in the past year because of their job, and 37% said they felt so overwhelmed it made it hard to do their work. How did work get so bad? There are plenty of reasons — and some may sound familiar.

A toxic work environment. If your workplace has turned into a stew of gossip, anger, and resentment, it’s no wonder you’re feeling tired and overwhelmed. Office conflicts, unclear expectations, an unpredictable boss, and cutthroat colleagues can turn an ordinary job into a nightmare. That negativity tends to build over time, and ageism is often part of the mix. In fact, it’s not unusual for people to believe that older workers should make room for younger employees, according to a study in the Journal of Personality & Social Psychology. That can be a disaster for morale.

Increasing responsibilities. As you gain experience — and as your staff shrinks — more tasks may land on your shoulders. That means more work for you. The Labor Force Participation Rate (the percentage of working-age people actively employed or seeking jobs) was just 61.9% in the spring of 2026. Sometimes new challenges at work can be invigorating, but sometimes they're simply exhausting. You may be asked to do more without seeing any benefit.

A lack of work-life balance. Working from home brought one perk: The chance to work in your pajama bottoms. But remote or hybrid work can also mean more work — and more stress. “When work is at home, it’s easier to go back to work and finish up tasks in the evenings or weekends or during a holiday,” says Timothy Golden, Ph.D., professor of organizational behavior at Rensselaer Polytechnic Institute in Troy, New York. “As conscientious workers trying to do our best, we may feel the pull to work longer hours, and we may not be able to log off and get the rest and respite we need.”

Feeling trapped. It’s the “golden handcuffs” syndrome — when the salary, benefits, or pension incentives you’ve earned keep you from moving on, even if you’re ready to leave. That’s especially true of older workers, says Brenna Renn, Ph.D., assistant professor of psychology at the University of Nevada, Las Vegas. If you’re a seasoned worker with years of experience, you may feel locked into your current job. “Workers in their 40s, 50s, or beyond may feel they aren’t as competitive or attractive as new hires and may find themselves stuck in a job that isn’t satisfying.”

Feeling stuck doesn't mean you're out of options. Explore guided support for stress and burnout through Calm Health. Log in or register to get started.

The burnout cure

Raised to tough out the bad times and not make a fuss? When it comes to burnout, that may not be the best approach. It can affect your health and your family life, and it may even shorten your lifespan. You may not have much chance of winning the lottery and quitting your job, but your chances of overcoming burnout can go way up by trying these strategies.

Define what’s bothering you. It’s not enough to have a vague sense of being unhappy. Try to put your feelings into words. “First articulate what the problem is,” says Renn. “Maybe it’s a conflict with a coworker or long workdays that leave you with no time to do the things you want outside of work. Getting some clarity about that can help you feel that you’re closer to getting a solution — or just finding a way to cope.”

Make a list of your triggers by noting the things that set off a stress response at work. Talk it through with a friend from outside your workplace or with a therapist.

Build up your support system. Studies show that strong relationships can help combat workplace stress. Expanding your social life can help a lot too. “The things we do outside of work can bolster our resilience,” says Renn. “Having a hobby or an activity or social relationship can help us feel that work isn’t the only aspect of our identity.” The more interesting and fulfilling your life is outside the 9-to-5, the less worn down you'll be by daily stress.

But be careful not to blame everything on your job. It could be more than routine workplace burnout. “If your worry or stress is actually causing impairment and it’s becoming difficult to show up for work or it’s affecting relationships, seek out a professional,” Renn advises. “There are many forms of therapy that can help.” Fortunately, most health plans offer mental health benefits. If your schedule is already overloaded, remote therapy sessions are a convenient and effective solution.

Try “job crafting.” It’s simple: Adjust the way you do your job to match your skills and preferences. Many of these adjustments won't even require approval. For example, you might contact clients by email rather than by phone if that feels less stressful. Or you might tackle your most challenging tasks first thing in the morning and save easier ones for later in the day. A recent study showed that job crafting can help prevent burnout and boost engagement by reducing some of the negative impacts of a demanding job.

Can’t make changes on your own? Talk to your boss about ways to improve your situation, from transferring to another department to trading some duties with a coworker. First, think carefully about what you want, then find ways to show how the change will benefit your employer too.

Draw firm boundaries. Cellphones and email can make you feel like you’re always on the clock. Talk to your employer about boundaries for evening and weekend contact. Clear expectations for availability outside the workday can make a big difference.

That’s especially important for remote workers. “We need to think about how we physically and psychologically control that boundary between our work and home lives,” says Golden. “If we’re disciplined in how we approach that, it can prevent work exhaustion. The end of the day at home isn’t as clear-cut as in the office. In the office, we have cues in the form of other people leaving, traffic increasing outside our office window, and so on. Without those cues at home, we may lose track of time and work longer.”

Some solutions: Create physical cues to help you transition to your personal life. Set an alarm to play quiet music for a half hour before quitting time. Then mark the end of your day by shutting down your computer, closing your office door, changing your clothes, and taking a walk.

No matter how long you’ve been on the job, you can keep your work life satisfying. Finding ways to improve your daily routine and fully recover from daily challenges can stop the burnout and help you stay engaged — and maybe even enthuse — about your work.

See our sources:
Employee burnout rate: National Alliance on Mental Illness
Ageism in the workplace: Journal of Personality & Social Psychology
Labor force participation rate: U.S. Bureau of Labor Statistics
Relationships reducing stress: American Psychological Association
Job crafting: Utah Valley University