MSU Extension Mindfulness for Better Living

Maybe you've recently heard someone say, “I am so burned out!” Or you have said or felt it yourself. But what is burnout?

The Merriam-Webster dictionary defines it as “exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.” The World Health Organization describes burnout as on-going, unmitigated work related stress that includes three parts: exhaustion, detachment and pessimism, which should not be applied to other areas of life. These descriptions of burnout show that it is not just having a rough week at work. Burnout is a more sustained kind of stress that can have far-reaching negative impacts on the person experiencing it. Managing or treating burnout may be needed to push back on the symptoms.

Some physical warning signs of burnout include interruptions in sleep, upset stomach, headaches, changes in weight, body aches and pains. Other signs of burnout may be an increase in drug or alcohol use to cope, or a weakened immune system that leads to more colds and other illnesses. Symptoms such as irritability, inability to concentrate and reduced motivation also arise because of the emotional toll burnout takes on our mind and body. 

Studies show reports of work burnout a common experience in the United States. The 2024 Workplace Mental Health Poll from NAMI (National Alliance on Mental Illness) found that among full-time workers at companies with more than 100 employees, more than half (52%) reported feeling burned out from workplace stress. Of these, 37% said their stress was so severe that it made their jobs difficult to do. Other key outcomes from that 2024 study include:

• 48% of executive-level employees rated their mental health as “very good,” compared with 35% of entry-level workers.
• 74% of full-time U.S. employees believe it is acceptable to talk about mental health at work, yet only 58% actually feel comfortable doing so.
• 33% said their productivity had decreased due to poor mental health, and 36% said their mental health had been negatively affected by workplace pressure.
• More women than men reported experiencing burnout within the last year.

Soaring rates of work burnout in high-stress occupations, such as healthcare professionals, teachers, mental health practitioners, frontline workers and first responders have been well documented. Research consistently shows that on-going emotional overload, little work-life balance and limited control over workloads and schedules increase the risk of burnout. Unfortunately, similar stressors are being reported among professions outside of these high-stress occupations. This high rate of burnout underscores the importance of recognizing signs and symptoms early and addressing them as needed.

Now more than ever, it is a good time to remember the importance of self-care strategies in reducing or preventing work burnout:

• For physical exhaustion: Include physical activity and healthy eating as part of your daily routine. Work to improve your sleep habits with a goal of getting seven to eight hours a night. Squeeze in mindful moments throughout the day to help you restore balance. If nothing else, remember to stop and give yourself space to breathe.

• For feelings of detachment: Reach out to family and friends to maintain your much-needed social support system. If you cannot connect in person, reach out over the phone or make a virtual call, send emails or text messages. Work on rekindling friendships that you may have let drift during the past year or so. Your friends may need the connection as much as you do.
• For pessimism/negativity: Find time in each day to do things that bring you joy like reading, dancing, creative hobbies or watching sports or your favorite funny show. If you are a parent, shift your focus on the enjoyable moments of being with your children: laughing together, being silly, cuddling and developing family memories.

If you recognize signs of burnout, whether at work or at home, it is important to find healthy ways to cope. Ignoring the burnout symptoms can make it worse and may lead to depression or other long-term health concerns. Make an appointment with your healthcare provider and come up with a strategy to deal with any physical symptoms and to explore options for mental health counseling if needed. Feeling burned out does not have to impact you long-term. Burnout moments are often a sign that you are carrying too many demands and do not have the daily habits, support or resources you need to be resilient. 

Michigan State University (MSU) Extension offers online and in-person educational programming that contributes to the understanding of adult mental and emotional well-being, such as Managing Chronic Diseases, Managing Farm Stress and Mindfulness for Better Sleep.