Workplace Burnout: Spot the Red Flags and Find Targeted Support

We’ve all felt overwhelmed at work, but when does it cross the line into full-on burnout? True burnout happens when prolonged stress takes a toll, leaving you emotionally, physically, and mentally exhausted. Unlike everyday fatigue, burnout can drain your energy to the point where it affects every part of your life—your well-being, job performance, and relationships (Maslach & Leiter, 2016).  

While self-care and rest can reduce stress, burnout is more complex and can benefit from professional support. This article breaks down common burnout symptoms and highlights different therapies that can help you recover. 

Understanding Burnout 

Burnout comes in one or more forms: 

1. Emotional Exhaustion: Ever felt like you’re completely drained, like there’s just nothing left to give? That’s emotional exhaustion, a hallmark of burnout (Maslach, 2003). 

1. Depersonalization: You might start feeling distant or cynical about work, colleagues, or clients—like everything’s just a routine (Schaufeli et al., 2009). 

1. Reduced Sense of Personal Accomplishment: You’re putting in the work, but it feels like nothing you do really matters anymore (Maslach & Leiter, 2016). 

Find a Therapist for Burnout 

Burnout can sneak up on you in different ways. Below are key signs and the types of therapists who can help you address each one.  

Physical Symptoms and Chronic Stress 

• Symptoms: Headaches, stomach issues, muscle tension, trouble sleeping, frequent colds—sound familiar? 

• Why See a Therapist?: Physical symptoms like headaches, muscle tension, or sleep problems, suggest stress is affecting both your mental and physical health (Sonnenschein et al., 2007). 

• Therapies: 

• • Somatic Therapists: Somatic therapists use techniques like breathwork and movement to address both physical and emotional tension (Levine, 2010). 

• • Mindfulness-Based Therapists: Mindfulness brings relief by helping you reconnect with your body and calm your mind (Kabat-Zinn, 2003). 

• • Behavioral Therapists: Behavioral strategies—like improving your sleep or movement routine—can make a big difference when stress feels out of control. 

Emotional Overwhelm and Anxiety 

• Symptoms: Feel like you’re drowning in anxiety or panic, with your mind constantly racing? 

• Why See a Therapist?: Anxiety can interfere with your ability to focus, make decisions, and/or relax (Leiter et al., 2014). 

• Therapies: 

• • Cognitive Behavioral Therapists (CBT): CBT helps you reshape the negative thoughts that fuel your anxiety (Beck, 1979). 

• • Acceptance and Commitment Therapists (ACT): Instead of fighting your emotions, ACT helps you learn to live alongside them while taking action based on your values (Hayes et al., 1999). 

• • Dialectical Behavior Therapists (DBT): With DBT, you can build skills to regulate intense emotions and ride out the storm (Linehan, 1993). 

Loss of Motivation, Depression, and Disconnection 

• Symptoms: Do things you used to enjoy now feel like a chore? Or worse, do you feel emotionally disconnected from everyone, including yourself? 

• Why See a Therapist?: Depression can lead to hopelessness, numbness, and a sense of isolation (Schaufeli et al., 2009). 

• Therapies: 

• • Depression Specialists: They can help you determine whether it’s burnout or depression, or both, and guide you toward the right treatment (Beck, 1967). 

• • Existential Therapists: Sometimes, it’s about finding meaning. An existential therapist can help you rediscover your purpose when everything feels empty (Frankl, 1985). 

• • Psychodynamic Therapists: Psychodynamic therapy can help you explore deeper, unresolved issues that may be contributing to these feelings (Freud, 1917). 

 Inattention, Loss of Productivity, and Lack of Creativity 

• Symptoms: Is it hard to focus, complete tasks or come up with new ideas? 

• Why See a Therapist?: Brain fog, lack of focus, and reduced creativity can affect your cognitive performance (Maslach & Leiter, 2016). 

• Therapies: 

• • Neurofeedback Therapists: Brainwave training can sharpen your focus and help clear the fog (Hammond, 2011). 

• • Executive Function Coaches: These coaches help you create systems to manage tasks and improve productivity (Parker, 2019). 

• • Creativity Coaches: If burnout has sapped your creative energy, creativity coaches can help reignite your spark (Carson, 2016). 

 Negative Coping Mechanisms and Behavioral Changes 

• Symptoms: Turning to alcohol or unhealthy behaviors to cope? Or maybe withdrawing from social situations altogether? 

• Why See a Therapist?: These negative behaviors can fuel and deepen burnout’s impact (Sonnenschein et al., 2007). 

• Therapies: 

• • Addiction Counselors: They help address substance use that stems from and/or worsens burnout (Marlatt & Gordon, 1985). 

• • Behavioral Therapists: These therapists can guide you toward healthier choices to cope  and break patterns (Beck, 1979). 

• • Motivational Interviewing (MI) Specialists: MI can help you move past ambivalence and take meaningful steps toward change (Miller & Rollnick, 2012). 

Interpersonal Conflicts and Relationship Strain 

• Symptoms: Feeling more irritable than usual? Conflicts with colleagues or loved ones piling up? 

• Why See a Therapist?: Burnout can further strain your relationships, compromising your support network (Leiter et al., 2014). 

• Therapies: 

• • Couples and Family Therapists: Therapy can help strengthen relationships impacted by burnout (Gottman, 1999). 

• • Emotion-focused therapists (EFT) can help you process your emotions and deepen your emotional connections with others (Greenberg, 2011). 

• • Group Therapists: Sometimes, sharing experiences with others facing burnout can offer immense validation and support (Yalom, 1995). 

Difficulty Disconnecting from Work and Setting Boundaries 

• Symptoms: Can’t stop thinking about work? Struggling to relax or set healthy boundaries? 

• Why See a Therapist?: Inability to disconnect from work or set boundaries can disrupt your work-life balance. 

• Therapies: 

• • Occupational Therapists and Career Counselors: They help you manage work stress and set boundaries (Conner, 1993). 

• • Assertiveness Training Therapists: These specialists teach boundary-setting and assertiveness skills to protect your well-being (Lazarus & Folkman, 1984). 

• • Narrative Therapists: By reshaping the story your tell yourself story about work, narrative therapy can help you redefine your boundaries and balance (White & Epston, 1990). 

Feeling Stuck or Helpless 

• Symptoms: Feeling trapped with no way out? Struggling to make decisions or break the burnout cycle? 

• Why See a Therapist?: When we don’t see a path forward, we don’t take actions to improve our situation (Sonnenschein et al., 2007). 

• Therapies: 

• • Solution-Focused Brief Therapists (SFBT): SFBT focuses on small, actionable steps that lead to progress (de Shazer et al., 1986). 

• • Cognitive Behavioral Coaches: CBT coaching can help you set achievable goals and move toward change (Beck, 1979). 

• • Integrative Therapists: These therapists combine multiple modalities to tackle the complexity of burnout (Norcross, 2005). 

 Conclusion 

Burnout is more than feeling overwhelmed. It’s a serious issue that can affect your mental, physical, and emotional health. You don’t have to face it alone. By recognizing the signs and seeking support from the right therapist, you can start your journey to recovery, resilience, and a healthier work-life balance. 

References 

• Beck, A. T. (1967). Depression: Causes and treatment. University of Pennsylvania Press. 

• Beck, A. T. (1979). Cognitive therapy and the emotional disorders. Penguin Books. 

• Carson, S. (2016). Your creative brain: Seven steps to maximize imagination, productivity, and innovation in your life. Harvard Health Publications. 

• Conner, D. (1993). Managing at the speed of change. Villard Books. 

• de Shazer, S., Dolan, Y. M., Korman, H., Trepper, T., McCollum, E., & Berg, I. K. (1986). Solution-focused brief therapy. Norton. 

• Foa, E. B., & Kozak, M. J. (1986). Emotional processing of fear: Exposure to corrective information. Psychological Bulletin, 99(1), 20–35. 

• Frankl, V. E. (1985). Man’s search for meaning. Beacon Press. 

• Freud, S. (1917). Mourning and melancholia. The Standard Edition of the Complete Psychological Works of Sigmund Freud. 

• Gottman, J. M. (1999). The seven principles for making marriage work. Three Rivers Press. 

• Greenberg, L. S. (2011). Emotion-focused therapy: Coaching clients to work through their feelings. American Psychological Association. 

• Hammond, D. C. (2011). What is neurofeedback: An update. Journal of Neurotherapy, 15(4), 305-336. 

• Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press. 

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. 

• Klerman, G. L., Weissman, M. M., Rounsaville, B. J., & Chevron, E. S. (1984). Interpersonal psychotherapy of depression. Basic Books. 

• Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer. 

• Leiter, M. P., Bakker, A. B., & Maslach, C. (2014). Burnout at work: A psychological perspective. Burnout Research, 1(2), 81–97. 

• Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books. 

• Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. Guilford Press. 

• Marlatt, G. A., & Gordon, J. R. (1985). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors. Guilford Press. 

• Maslach, C. (2003). Burnout: The cost of caring. Ishk Book Service. 

• Maslach, C., & Leiter, M. P. (2016). Burnout at work: Prevention and intervention. Routledge. 

• Miller, W. R., & Rollnick, S. (2012). Motivational interviewing: Helping people change (3rd ed.). Guilford Press. 

• Parker, D. R. (2019). The executive function coach’s playbook: Expanding academic success beyond the classroom. ADHD Coaches Organization. 

• Schaufeli, W. B., Leiter, M. P., & Maslach, C. (2009). Burnout: 35 years of research and practice. Career Development International, 14(3), 204–220. 

• Sonnenschein, M., Sorbi, M. J., van Doornen, L. J., Schaufeli, W. B., & Maas, C. J. (2007). Evidence that impaired sleep recovery may contribute to burnout. Journal of Occupational Health Psychology, 12(3), 213–222. 

• White, M., & Epston, D. (1990). Narrative means to therapeutic ends. Norton. 

• Yalom, I. D. (1995). The theory and practice of group psychotherapy (4th ed.). Basic Books. 

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