Work in midlife: burnout, job loss and career change

For many people, the years from 40 to 64 are peak work years. Responsibility is high, and so are the stakes. Some people feel stuck or worn out. Others lose a job they held for decades, or decide it is time for something new.

Work can be good for mental health. It gives income, purpose, routine and people to talk to. But long-term stress at work, or the loss of work, can take a real toll.² This page covers burnout, job loss and career change, and what you can do about each.

What burnout is, and what it is not

The World Health Organization describes burnout as a result of long-term workplace stress that has not been managed well. It has three parts:¹

1. Feeling drained of energy or worn out
2. Feeling mentally distant from your job, or negative and cynical about it
3. Feeling less effective at work

Burnout is not a medical diagnosis. The WHO calls it an "occupational phenomenon," and it applies only to work, not to other parts of life.¹ But burnout and depression can overlap. If low mood follows you into weekends and vacations, or you lose interest in everything, not only work, it may be depression. Take the depression test to check.

Signs to watch for

• Dreading the start of the work week, or feeling tired even after rest
• Feeling numb, cynical or short-tempered with coworkers or customers
• Taking longer to finish tasks, or making more mistakes
• Trouble sleeping because your mind keeps working
• Headaches, stomach trouble or tight muscles
• Drinking more or using other ways to "switch off"

The burnout warning signs checklist can help you see the pattern. Read more in our page on burnout.

Why work stress builds up in midlife

The WHO lists these workplace risks to mental health:²

• Heavy workloads and long hours
• Little control over how you do your job
• Job insecurity
• Harassment, discrimination or bullying
• Little support from coworkers or supervisors

Midlife can add more. You may be caring for parents or children at the same time (see caregiving in midlife). Health changes such as menopause or poor sleep can make the workday harder.

Job loss and mental health

Losing a job is more than losing a paycheck. It can mean losing routine, purpose, status and daily contact with people.

A large review of 237 studies found that about 34% of unemployed people had mental health problems, compared with 16% of people with jobs.⁴ Another review of 104 studies found that people coped better when they had these resources:⁵

• Social support: people to lean on
• Financial resources: savings or benefits that ease money stress
• Time structure: a daily routine
• Coping strategies: active steps, such as job searching and problem solving

People whose sense of self was built mostly around their job tended to struggle more.⁵ Job or money loss is also a risk factor for suicide.⁶ If a job loss has left you feeling hopeless, please read our guide on men's midlife mental health and reach out for help.

Career change in midlife

Some people change careers by choice. Others are pushed by layoffs, health or burnout. Either way, change brings both hope and fear.

A few ideas that can help:

• Start with your values. What matters most to you now? The values compass can help you name it.
• Test before you leap. Take a class, volunteer or do a small project in the new field.
• Use your experience. Skills like managing people, solving problems and staying calm in a crisis carry over.
• Plan the money. Know how long your savings can last before you make a big move.

What helps

Practical steps

1. Name the main stressor. Is it workload, a boss, lack of control, or fear of losing your job? Write it down.
2. Set one limit this week. For example, no work email after 8 p.m., or a real lunch break.
3. Use your employee assistance program (EAP) if your employer has one. EAPs often offer a few free, private counseling sessions. Ask human resources.
4. Know your rights. Under the Americans with Disabilities Act, workers with conditions such as depression may ask for reasonable accommodations, and employers may not fire you for asking.⁷ The Family and Medical Leave Act lets many workers take up to 12 weeks of unpaid, job-protected leave for their own serious health condition.⁸
5. If you lose your job, keep a schedule. Get up at the same time, get dressed, and plan job search hours, exercise and time with people.
6. Apply for unemployment benefits right away and make a simple budget. Money stress is easier to face with a plan.
7. Stay connected. Tell friends and former coworkers you are looking. Many jobs come through people you know.

For partners, family and coworkers

• Notice changes in mood, sleep or drinking, and say what you see without blame.
• After a job loss, help with structure, not pressure. "Want to walk together each morning?" helps more than "Have you applied anywhere yet?"
• At work, check in with a coworker who seems worn down. Point them to the EAP.
• If someone talks about feeling like a burden or not wanting to live, ask directly and help them call 988.

Special situations

Older workers. A job search later in a career can feel discouraging. Keeping skills current, using your network, and setting small weekly goals can help you keep going.

Caregivers who work. You may be able to change hours or take leave. See working caregivers.

Retirement on the horizon. If you are thinking about leaving work for good, see our page on retirement for the emotional side of this change.

Common questions

Is burnout the same as depression?

No. Burnout is tied to work, while depression affects all parts of life.¹ But long-term burnout can lead to depression, and the two can feel alike. If you are not sure, take the depression test and talk to a doctor.

Should I tell my employer about my mental health?

It is your choice. You can usually keep your condition private. If you ask for an accommodation, your employer may ask for some medical information, which must be kept confidential.⁷

How do I cope with the shame of losing my job?

Job loss happens to many capable people, often for reasons outside their control. Talking with others, keeping a routine and getting help with money stress all protect mental health.⁵

Is it too late to change careers at 50?

Many people change careers in midlife. Start small, test the new path, and plan your finances. A career counselor can help you match your skills to new work.

When to get help

See a doctor or counselor if:

• Low mood, hopelessness or lack of interest last 2 weeks or more
• You cannot sleep, or you dread every day
• You are drinking more to cope
• Stress is hurting your health or relationships

If you have thoughts of suicide, call or text 988 any time. It is free and confidential, and you can also call about someone else.¹⁰ If someone is in immediate danger, call 911.

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.