Signs of Workplace Burnout – How to Reduce Stress at Work

Ever felt like you’re running on empty before lunchtime? Like no amount of coffee can pull you out of that
sluggish, overwhelmed state? If so, you might be dealing with workplace burnout.

Burnout isn’t just about feeling tired. It’s that deep, mental, emotional, and physical exhaustion that makes
even simple tasks feel impossible. It sneaks up on you, disguising itself as just another “busy week” until one
day, you wake up dreading the thought of another day at work. The good news? You can do something about it.
Let’s break down the signs of burnout and, more importantly, how to kick stress to the curb.

Signs You Might Be Experiencing Workplace Burnout

1. 1. Constant Exhaustion (Even After a Good Night’s Sleep)
      If you wake up feeling as tired
      as when you went to bed, it’s a red flag. Burnout isn’t just about lack of sleep—it’s mental fatigue that
      rest doesn’t always fix.

1. 1. Lack of Motivation or Interest in Work
      Remember when you actually cared about your
      job? If that passion has fizzled out, and you’re just going through the motions, burnout might be stealing
      your enthusiasm.

1. 1. Increased Irritability and Frustration
      Do minor inconveniences set you off? If you
      find yourself snapping at coworkers or feeling disproportionately frustrated over small things, it’s a sign
      your stress levels are maxed out.

1. 1. Declining Work Performance
      Tasks that used to take an hour now take three. You’re
      missing deadlines or making more mistakes than usual. This isn’t laziness—it’s a brain that’s running on
      fumes.

1. 1. Physical Symptoms (Headaches, Stomach Issues, Aches & Pains)
      Stress doesn’t just
      stay in your head. It creeps into your body, leading to headaches, digestive problems, muscle tension, and
      even a weakened immune system.

1. 1. Difficulty Concentrating or Making Decisions
      Burnout turns your brain into a foggy
      mess. If focusing on a simple email feels like climbing Mount Everest, your mental energy is likely
      depleted.

1. 1. Feeling Cynical or Detached
      Do you roll your eyes more often than you blink? If you’ve
      stopped caring about the people and projects around you, burnout could be pushing you toward emotional
      detachment.

1. Using Unhealthy Coping Mechanisms
   When stress builds up, we often seek
   relief—sometimes in unhealthy ways. Overeating, drinking more alcohol, excessive screen time, or withdrawing
   from friends and family can all be signs of burnout-induced coping.

How to Reduce Stress and Beat Workplace Burnout

Now for the good part—how to fight back against burnout and take control of your well-being.

1. 1. Set Boundaries and Actually Stick to Them
      Work-life balance isn’t just a trendy
      phrase; it’s essential. Stop checking emails at 10 p.m. and learn to say “no” when your plate is already
      full.

1. 1. Take Real Breaks (Not Just Scrolling Your Phone)
      A break means stepping away from
      work. Go for a walk, stretch, meditate—just do something that actually relaxes your mind and body.

1. 1. Prioritize Sleep (Your Brain Needs It)
      Lack of sleep makes stress worse. Aim for 7–9
      hours of quality rest, and avoid screens at least 30 minutes before bedtime.

1. 1. Fuel Your Body with Proper Nutrition
      Junk food might be convenient, but it won’t help
      your stress levels. Focus on whole foods, hydration, and foods rich in omega-3s, magnesium, and B vitamins
      to support your brain.

1. 1. Move Your Body (Even If It’s Just a 10-Minute Walk)
      Exercise releases endorphins—your
      body’s natural stress-relievers. You don’t have to run a marathon; even a short walk or some stretches can
      help reset your mood.

1. 1. Learn to Delegate
      You’re not a superhero. If your workload is overwhelming, ask for
      help. Delegating tasks can relieve pressure and give you time to focus on high-priority work.

1. 1. Create a Support System
      Talk to someone—a coworker, friend, therapist, or mentor.
      Sometimes, just venting about a rough day can make all the difference.

1. 1. Practice Mindfulness or Deep Breathing Exercises
      Five minutes of deep breathing or
      meditation can calm your nervous system and bring your stress levels down.

1. 1. Find Meaning in Your Work
      Burnout can make your job feel pointless. Reconnect with why
      you started in the first place. Focus on the impact of your work or set new professional goals to reignite
      your motivation.

1. Know When to Seek Professional Help
   If burnout is affecting your mental health, it’s
   okay to seek professional help. Therapists, counselors, and psychiatrists can provide coping strategies and,
   if needed, treatment options.

Final Thoughts

Burnout isn’t something to ignore or “tough out.” It can take a serious toll on your health, happiness, and
overall quality of life. Recognizing the warning signs early and making intentional changes can help you regain
control and feel like yourself again. Remember, work is just one part of your life—it shouldn’t take over
everything. Prioritize your well-being, and don’t be afraid to make changes that support your mental health.

If you or someone you know is struggling with burnout, Texas
Psychiatry Group is here to help. You don’t have to go through it alone. Reach out, take
that first step, and start feeling better today.