You might be used to being the person who can handle anything thrown your way. Tight deadlines? No problem! Demanding clients? Easy! Last-minute emergencies? You handle them! But maybe you’ve started noticing that even the smallest tasks are beginning to feel exhausting. You’re irritable, finding it hard to focus, and just can’t seem to keep up anymore. If this sounds familiar, you may be experiencing burnout at work.
I'm Allison Barton, an EMDR-trained therapist who specializes in helping high achievers break free from the patterns keeping them stressed, anxious, and exhausted. As a recovering perfectionist, I understand that when burnout happens, it can change how you view yourself at work and outside of it.
So what is burnout? Read on to understand what it is and how to deal with it without losing yourself or having to leave your job.
What is burnout at work?
Work burnout is a feeling of being constantly physically, mentally, and emotionally exhausted. And it's caused by chronic, unmanaged work stress.1 It's different from ordinary stress, which usually improves after a good night's rest or a relaxing weekend. Burnout often remains even after it feels like you've gotten enough rest.
Maybe you're still showing up, meeting deadlines, and getting things done. But behind the scenes, you're running on empty. And, if this is the case, you're not the only one. Recent data shows that 76% of adults report that work is a significant source of stress, with 44% experiencing burnout at work.2,3
Aside from working long hours, burnout can also come from the pressure you put on yourself during those hours. What's more, perfectionism can make that pressure especially difficult to deal with.
Signs of burnout at work
People don't always recognize the signs of work burnout because they're still performing fairly well in their professional life. It's the motivation, enjoyment, or other areas of your life that might suffer. Further, the signs of burnout at work also often build up gradually, making them easy to overlook.
Common work burnout signs to pay attention to are:
- Constant exhaustion, where you're waking up tired and experiencing low energy throughout the day.
- Feeling more irritated by small frustrations than you normally would.
- Lacking motivation for work you previously enjoyed, so it now feels like another obligation you have to push through.
- Experiencing more physical issues, like headaches, muscle tension, stomach problems, or sleep issues.
- Feeling emotionally detached or disconnected from coworkers, clients, the work itself, and even friends and family.
- Becoming increasingly more self-critical and frustrated with yourself for not performing at your "usual" level.
These burnout at work symptoms can be particularly frustrating for perfectionists. Instead of recognizing that something needs to change, you might assume you're not trying hard enough. And that's when the cycle gets worse; you push harder to compensate for your exhaustion, leaving yourself with even less capacity to recover.
How to deal with work burnout
If you're wondering how to deal with work burnout, your first instinct might be to get more organized or find a way to squeeze more into your schedule. But you can't necessarily solve burnout by becoming more efficient at the same habits that contributed to it.
Learning how to recover from burnout at work involves looking at both your external circumstances and the expectations you place on yourself. For instance, you can start to recover from burnout at work by:
1. Recognizing what's contributing to your burnout
Think about what's contributing to your burnout. Is it an unreasonable workload? A schedule that feels unmanageable? Unclear workplace expectations? Or do you constantly say "yes" to more tasks because saying "no" feels uncomfortable? For many high achievers, it's a combination of all of these factors.
Pay attention to when you feel most overwhelmed and what you're telling yourself in those moments. Recognizing the patterns behind your stress can help you identify which changes might make the biggest difference.
2. Starting to set boundaries around work
If you're used to being available to everyone, boundaries can feel uncomfortable at first. You might worry that declining another project will disappoint your boss or that leaving work on time means you're not committed enough.
But boundaries are about protecting your ability to do your job without sacrificing everything else. You might start by:
- Setting a consistent time to finish your workday.
- Turning off nonessential work notifications outside business hours.
- Discussing workload priorities with your manager.
- Giving yourself permission to decline tasks you don't have capacity for.
- Taking your lunch break without working through it.
Start with one realistic change rather than trying to overhaul your entire routine overnight.
3. Challenging perfectionist thinking
If you're a perfectionist, you may have developed a habit of measuring your worth through your performance. You might tell yourself that mistakes aren't acceptable, everything needs to be done perfectly, and asking for help means you're not capable.
When discussing how to overcome burnout at work, I encourage clients to look at these expectations instead of just trying to push through them. Ask yourself: Does this task actually need to be "perfect"? Am I taking responsibility for something that isn't mine? What would happen if I did a good enough job instead of an exceptional one? The goal is to recognize when your standards are working against you.
4. Making recovery part of your regular routine
Taking time off work can help temporarily, but if you're returning to the same patterns, the burnout is likely to resurface. If you're learning how to work through burnout, consistency matters more than finding the perfect self-care routine. This might mean prioritizing sleep, taking short breaks throughout the day, spending time with people you enjoy, or doing something that has absolutely nothing to do with productivity.
And here's something I want high achievers to hear: You don't have to earn your rest by accomplishing everything on your to-do list. Rest is a basic need, not a reward for getting enough done.
Therapy for work burnout
You might know exactly what needs to change, but actually making those changes feels nearly impossible. And it's the same for many people experiencing the signs of burnout at work.
Maybe you understand that you need to set better boundaries or give yourself permission to rest, but whenever you try, anxiety or guilt shows up. This is where therapy can help.
In my work with high achievers and perfectionists, we look beyond the immediate stress to understand the patterns keeping you stuck. I help clients address experiences that may be contributing to anxiety, perfectionism, and an overwhelming need for control.
Burnout therapy can also help you:
- Recognize the beliefs driving your need to overperform.
- Set boundaries without becoming overwhelmed by guilt.
- Manage anxiety when things aren't going according to plan.
- Separate your self-worth from your professional achievements.
- Build a healthier relationship with work and rest.
- Make room for relationships, interests, and experiences outside your career.
One of the biggest misconceptions about how to work through burnout is that you need to become less ambitious. This is not what I will ask you to do. The goal is to keep your drive and the parts of your personality you value while letting go of the anxiety and pressure that make success feel so exhausting.
Get support from a burnout therapist
If you're wondering how to fix burnout at work, I can help. At Allison Barton Therapy, I understand the desire to keep achieving but without the burnout. My approach recognizes you as the expert on your life, with me as the guide to help you get where you want to go. We'll look at what's coming up for you and what's contributing to your stress, and create strategies that make sense for you.
If you're ready to stop operating in survival mode and start enjoying the life you've worked so hard to build, reach out to learn more about working together.
FAQs about burnout from work
Since burnout at work isn't always easy to recognize, many people continue to question what it looks like and what causes it. Here, I'll answer some questions I often get about work burnout signs.
What are the signs of burnout at work in women?
Many women who experience work burnout end up noticing ongoing emotional exhaustion, sleep disruptions, lack of motivation, and a growing detachment from work and other areas of their lives. Perfectionist or high-achieving women might also experience resentment, guilt, or feelings of constantly falling short. These signs aren't exclusive to women, but unequal responsibilities at home and work can also add to the pressure.
Can you get remote work burnout?
You can absolutely get burnout from remote work. Working remotely doesn't automatically protect you from the stress and responsibilities. Without clear boundaries between work and home, you may find yourself checking emails late at night, skipping breaks, or feeling like you always need to be available. Remote workers can also experience isolation and pressure to demonstrate their productivity. Establishing consistent working hours and separating work time from personal time can help.
What causes burnout from work?
Burnout at work is caused by uncontrolled and unresolved workplace stress without enough support or opportunities for recovery.4 This chronic work stress might come from high workloads, lack of support, unclear expectations, lack of time for breaks, or poor boundaries between work and personal life.
References
1. World Health Organization. (2019, May 28). Burn-out an "occupational phenomenon": International Classification of Diseases. WHO.org. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
2. The American Institute of Stress. (2025, August 29). What the latest reports say about stress in America. The American Institute of Stress. https://www.stress.org/news/what-the-latest-reports-say-about-stress-in-america/
3. SHRM. (2024, May 1). Here's how bad burnout has become at work. https://www.shrm.org/topics-tools/news/inclusion-diversity/burnout-shrm-research-2024
4. Khammissa, R. A., Nemutandani, S., Feller, G., Lemmer, J., & Feller, L. (2022). Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management. Journal of International Medical Research, 50(9), 3000605221106428. https://doi.org/10.1177/03000605221106428
