Burnout

Burnout is what can happen when work stress goes on for a long time and nothing eases it. You feel drained. You care less about a job you once cared about. And you start to feel you are not good at it anymore.^1,2

Burnout is not a sign of weakness or laziness. It grows mostly out of the job itself, such as too much work, too little say, or unfair treatment.² This page explains how experts define burnout, the signs to watch for, how it differs from depression, and what helps you recover.

What is burnout?

WHO lists burnout in its international list of diseases and health problems, called ICD-11. But it places burnout in a chapter about things that affect health, not in the list of illnesses. WHO calls it an "occupational phenomenon," which means a problem linked to work.¹

WHO describes three parts of burnout:¹

1. Exhaustion. You feel worn out and low on energy.
2. Mental distance from your job. You feel cut off, negative or cynical (bitter and doubtful) about your work.
3. Feeling less effective. You feel you are not doing your job well or getting anything done.

WHO says the word burnout should be used only for work, not for other parts of life.¹ Many family caregivers and volunteers still describe the same worn-out feeling. We talk about that below.

Signs of burnout

Burnout tends to build slowly. You may notice it first in your body, then in your mood, then in how you work.

In your body

• Feeling drained of energy or worn out much of the time¹
• Headaches, sleep problems or high blood pressure, which researchers have linked to exhaustion²

In your thoughts and feelings

• Feeling distant from your work, or dreading it¹
• Feeling cynical, short-tempered or resentful toward your job, coworkers or the people you serve²
• Feeling that nothing you do makes a difference²

In what you do

• Getting less done, or making more mistakes²
• Pulling back from coworkers, or thinking often about quitting²
• Calling in sick more, or going to work while sick³

Of the three parts, the cynical, pulled-away feeling best predicts whether someone leaves a job.²

Is it burnout, stress or depression?

These three can feel alike, and they often go together. A large review of about 100 studies found that people with more burnout also tend to have more depression and anxiety. But the link was only moderate, so the authors concluded burnout is its own problem.⁴

Burnout that goes on can lead to depression. One long study found that burnout was the bridge between a stressful job and later depression.² If you feel low or hopeless most days, even away from work, read about depression and talk with a doctor. Our check-in can help you put your feelings into words first.

What causes burnout at work?

Researchers who have studied burnout for decades point to six areas of work life. Burnout is more likely when a job and a person are badly matched in one or more of them:²

The same pattern shows up in real workplaces. In a CDC survey of U.S. health workers, 46% (nearly half) said they felt burned out often or very often in 2022, up from 32% in 2018.⁷ Among health workers who were harassed at work, about 8 in 10 reported burnout, compared with about 4 in 10 of those who were not. Workers who trusted management reported fewer signs of burnout.⁷

The U.S. Surgeon General's workplace framework names five things every job should offer: protection from harm, connection with others, a healthy balance between work and home life, feeling that you matter, and chances to grow.⁸ When these are missing, stress has more room to build.

Why burnout matters for your health

Burnout is more than feeling tired of your job. A review of 36 long-term studies found that burnout predicted later health problems, including:³

• Type 2 diabetes and high cholesterol
• Heart disease and hospital stays for heart problems
• Neck, shoulder, back and other muscle pain
• Depression symptoms and hospital stays for mental health problems
• More sick days and more people leaving work on disability

Most of these studies took place in Nordic countries, and they show links, not proof of cause.³ Still, they are a good reason to take burnout seriously. Read more in what stress does to the body.

Burnout outside a paid job

Many older adults still work. Others care for a spouse, parent or grandchild, or volunteer many hours. WHO uses the word burnout only for jobs.¹ But many caregivers describe the same drained, pulled-away feeling.

Family caregiving is often a second job. About 63 million Americans, nearly 1 in 4 adults, care for a family member or friend. About 6 in 10 caregivers also have a paid job, and half of those say caregiving disrupts their work.⁹ Nearly 1 in 4 caregivers give 40 or more hours of care a week.⁹

If this sounds like you, see caregiver burnout, caregiver stress in dementia and working while caregiving.

What helps you recover

There is no single fix. Most people do best with a mix of changes at work and care for themselves outside work. The evidence for each is still growing.

1. Name what is draining you. Look at the six areas in the table above. Which ones fit your job? Write them down.
2. Pick one thing you can change. It might be a task to hand off, a meeting to drop, or a set time when work ends each day.
3. Talk with your supervisor or human resources (HR). Bring your list and ask for one or two specific changes.
4. Protect your recovery time. Guard your sleep, take real breaks, and plan time each week for something you enjoy.
5. Reach out. Tell a friend or family member how you feel. Ask about an employee assistance program (EAP) if your job has one.
6. See a professional if it is not getting better. A doctor or counselor can check for depression, anxiety or a health problem.

Recovery can take time

How long recovery takes differs from person to person. Severe burnout can take a long time. A Swedish study followed 217 people who had been treated for severe stress-related exhaustion. Seven years later, about 8 in 10 felt better or much better, but only about 1 in 6 felt fully recovered.⁶ Many still found that they could handle less stress than before, and some had memory or energy problems.⁶ Still, most of them (87%) were no longer on sick leave.⁶

This is not meant to discourage you. It is a reason to act early, be patient with yourself, and make lasting changes.

Talking with your employer

You do not have to share a diagnosis to ask for changes. But some U.S. laws may help if burnout has led to a health condition such as depression or anxiety:

• Reasonable accommodations. Under the Americans with Disabilities Act (ADA), a worker with a mental health condition may be able to get changes such as a different schedule, breaks for therapy visits, a quieter workspace, written instructions or working from home. Your health information must be kept private.¹¹
• Unpaid, job-protected leave. The Family and Medical Leave Act (FMLA) allows up to 12 weeks of unpaid leave a year for your own serious health condition or to care for a spouse, child or parent. You generally must have worked for the employer for 12 months and at least 1,250 hours. Not every employer is covered.¹²

State laws can add more protection. Check with your state's labor department.¹²

Common questions

Is burnout a medical diagnosis?

Not according to WHO. It calls burnout a work problem, not a medical condition.¹ But burnout can come with depression, anxiety or sleep problems, and those are medical conditions a doctor can diagnose and treat.^2,4

Will a vacation cure burnout?

A break can help you rest. But if the job stays the same, the exhaustion often comes back. That is why experts focus on changing the work itself, not only on the worker.²

Can retired people get burnout?

WHO uses the word only for paid work.¹ But many retirees take on heavy caregiving or volunteer roles. The same exhaustion can happen there. See caregiver burnout and retirement and mental health.

When to get help

Talk with a doctor, counselor or other health professional if:

• Exhaustion does not get better with rest or time off
• You feel low, hopeless or numb most days, even away from work
• You have trouble sleeping most nights, or you are leaning on alcohol to get through
• You cannot keep up at work or at home
• Physical symptoms, such as headaches or a racing heart, keep coming back

A doctor can also check for other causes of tiredness, such as a sleep problem or another health condition. To find care, see how to find a therapist or our help page.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.