Feeling mentally drained or physically exhausted is something everyone experiences from time to time. A demanding week at work, sleepless nights with a new baby, caring for an aging parent, juggling family responsibilities or simply trying to keep up with life's constant demands can leave almost anyone feeling like they're running on empty.
But when exhaustion lingers despite getting enough rest, it may point to something more serious. Mental health conditions such as depression can sap both energy and motivation, while medical issues including hypothyroidism, anemia and chronic fatigue syndrome can also cause debilitating symptoms.
Burnout is another possibility that falls somewhere between everyday stress and such disorders. Here's what it is,
what causes it and what you can do to recover if it affects you or someone you love.
What is burnout?
Burnout is a state of physical, mental and emotional exhaustion caused by prolonged or repeated stress that leaves people feeling overwhelmed, emotionally depleted and unable to keep up with ongoing demands. Although it was once viewed primarily as a workplace problem, burnout is now often recognized as "a loss of satisfaction from any previously enjoyed activity or job, which could include parenting too," says Natalie Christine Dattilo, a clinical psychologist at Harvard Medical School and founder of Priority Wellness Group in Boston.
She says burnout has three defining features: "feelings of exhaustion, feelings of cynicism related to one's job and reduced professional effectiveness."
Burnout has become increasingly common, with "as many as 75% of people reporting experiencing significant burnout symptoms at some point in their careers, which makes it a typical and expected phenomenon more so than an atypical anomaly," Dattilo says.
Although there is no single clinical test for burnout and it is not classified as a medical condition, Dattilo notes that the World Health Organization includes burnout in its International Classification of Diseases as an occupational phenomenon resulting from chronic workplace stress.
People experiencing burnout often report difficulty concentrating, irritability, poor sleep, headaches, muscle tension, loss of motivation, feeling that even routine tasks require tremendous effort and persistent fatigue that doesn't improve with rest, explains Joanne Broder, a practicing psychologist and fellow of the American Psychological Association. In short, she says, "burnout typically feels like everything is just too much."
What causes burnout?
Burnout rarely develops overnight. Instead, it usually builds "from excessive physical and mental energy expended towards activities and responsibilities without adequate breaks and rest," says Broder. Heavy workloads, long hours, unrealistic expectations, little control over one's schedule and a lack of recognition or support can all contribute.
"And feeling like you have little say over your workload, schedule, priorities or how your work gets done is another major contributor," adds Dattilo. Burnout can also develop when there's a mismatch between a person's values and their responsibilities or when they no longer believe their efforts make a meaningful difference. These are among the reasons "health care workers, teachers and caregivers tend to report the highest rates of burnout," Dattilo says.
Less obvious factors can quietly add to the problem as well. Broder explains that constant digital connectivity makes it difficult for many people to mentally disconnect from work, while financial strain, chronic illness, overcommitting and setting unrealistically high expectations for oneself can also steadily drain emotional reserves.
How to recover from burnout
Preventing burnout often starts with greater self-awareness. Broder says it helps to recognize when you need a break, noting that "even small breaks every few hours can go a long way." She also recommends maintaining a consistent self-care routine, learning to say no to excessive demands and "maintaining a healthy relationship with screens."
Dattilo adds that regular exercise, prioritizing rest and sleep and cultivating supportive relationships can also go a long way toward preventing burnout before it takes hold.
Recovering from burnout, on the other hand, usually requires more than taking a few days off. Broder says it's important to reduce ongoing sources of chronic stress while intentionally rebuilding physical and emotional reserves. That often begins with identifying what's driving the burnout and making realistic changes, where possible – even if that means finding a new job or, as Dattilo puts it, "getting out of a toxic work environment."
She also recommends setting healthier boundaries, delegating responsibilities, cutting back on unnecessary commitments, talking with an employer about adjusting workloads and making time for activities you genuinely enjoy. "Meditating and spending time in nature are other helpful remedies," she adds.
Another way to reduce burnout, Dattilo explains, "is to cultivate joy and happiness at work," because doing so "doesn't come from working less, it comes from working in ways that are more in line with what's important to you."
It's also important to recognize when professional support is needed, adds Broder, explaining that a therapist can help people develop healthier coping strategies, address perfectionism or people-pleasing tendencies and determine whether symptoms may instead stem from depression, anxiety or another condition requiring different treatment.
Ultimately, Dattilo says that "while organizational and system factors are major contributors to burnout," the "reduction of burnout almost always falls on the individual to manage."
This article originally appeared on USA TODAY: Always exhausted? Here's how to tell if it's burnout
