Burnout Blues
When burnout strikes, it can feel unbeatable. High stress levels, exhaustion, cynicism, and falling behind on tasks are only a few signs that work might be taking a toll on your well-being. The World Health Organization defines occupational burnout as “resulting from chronic workplace stress that has not been successfully managed.” That means those suffering from burnout may feel like a weekend or vacation isn’t enough to reset and refresh them for the new workweek.
Hope is not lost, however. Understanding the factors that lead to burnout can determine what steps are necessary for recovery. To learn more, we chatted with burnout and holistic career coach Lydia Fogo Johnson, founder of ThriveCulture Coaching.
SOS! I am experiencing all the signs of burnout from work, and I don’t know what to do. How do I get unstuck?
LFJ: Let’s back up – did you know there are at least four distinct types of burnout? So, the first step to getting unstuck is identifying the kind of burnout you’re suffering from and then taking steps specific to your burnout profile.
Wow, I had no idea. What are the different types of burnout?
LFJ: Overload burnout is when you have too much to do and not enough time to do it. You may be working long hours, at an unsustainable pace, or without adequate breaks. You probably do need better work/life balance if you’re suffering from this type of burnout!
Under-challenge burnout is when your job feels boring, uninteresting, or unchallenging. Check in with yourself: When did you last learn something new related to your job? If you’re stuck in a lack-of-growth rut, look into opportunities to hone your skills, get new training, or take on a stretch project. You’d be surprised at how much you can tweak your tasks to be a better fit – this is called job crafting.
Neglect burnout is when you feel “neglected” due to a lack of support and resources. You may be struggling with feeling helpless or incompetent. Try to get to the root of your challenge by listing the specific areas you’re struggling with and why this has been so difficult. Then, ask yourself the question: What could change in order for me to feel confident and supported in this task/situation?
Lack of purpose burnout is when your role no longer feels meaningful or important. Look for the “why” behind your job. What’s the big picture here? How are you helping others with your work? Imagine a world where your job doesn’t exist – no one on earth is doing what you do. How would we be worse off?
How is burnout different from compassion fatigue?
LFJ: Traditional burnout stems from chronic stress, but compassion fatigue arises from the emotional labor of caring for others, especially in high-stakes or trauma-exposed environments. While burnout can affect anyone, compassion fatigue is particularly relevant in professions where emotional investment is part of the job. Recognizing and addressing these challenges is a vital part of maintaining long-term well-being in high-impact fields.
What are a few strategies to avoid burnout in the first place?
LFJ: Know your warning signs that stress is rising. The first step to burnout prevention is noticing when your chronic stress levels are starting to creep out of control. For example, my red flags are when my creativity disappears and my mind feels like it’s constantly racing.
Protect your recovery time. Your off-hours aren’t optional – they’re how your brain and body reset. Prioritize restorative and restful activities that refuel your cup and protect your mental health: sleep, movement, time with people you love, and activities that give you energy. Word of warning: although screen time is tempting when you’re drained, it does little to refuel you!
Detach mentally after work. If your mind keeps spinning about work when you’re off, you’re not in recovery mode. If you struggle to mentally detach from work worries, try an end-of-work transition ritual (like a walk or music) to shift gears, or use mindfulness practices to come back to the present.
There are definitely some changes I want to make for a more balanced workload – should I broach the topic with my team
LFJ: Research consistently shows that incorporating diverse perspectives leads to better decision-making. You can gain fresh insights and approaches to address your challenges effectively by seeking input from others.
Ask for help early – don’t wait until you’re underwater. Even though it can feel vulnerable, it’s best to let your manager know when you’re overloaded so you can reprioritize together.
Meet the Author
Tory Irmeger, BA, English
Tory Irmeger graduated from Lee University with a Bachelor of Arts degree in English with an emphasis on creative writing. While at Lee, Tory served as head of copy for the school’s biannual publication Vindagua. Since joining CMC Publications as editor, Tory has led ideation, conceptualization, and development of numerous health, wellness, and lifestyle articles published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia.
