People who experience constant stress at work put themselves at high risk of this unwelcome condition, defined as the breakdown of mental defenses that help a person cope with pressure. Once work burnout sets in, you may start feeling exhausted, hopeless, and unable to complete even the simplest of tasks. Here are the most common signs of burnout at work:
- Diminished performance – people experiencing burnout may feel an aversion to tasks, not only at work, but at home as well. They often lack focus and thus are unable to solve everyday problems.
- Physical symptoms – constant stress can manifest itself in your physical appearance, such as weight loss or premature aging. It may also lead to health-related symptoms such as headaches or gastrointestinal issues.
- Emotional distress – burnout can cause people to feel irritable and overly sensitive all of the time.
- Alienation – someone who’s burned out may start to distance himself or herself from co-workers for no apparent reason. They begin to view the office as a terrible place, and may become distrustful and anxious about their working environment and the employees they work with.
People experience work burnout symptoms for a variety of reasons, but the important thing is to recognize it and do something about it before it does irreparable damage. Here are six ways to overcome a possible burnout at work.
Burnout Triggers 2025
Burnout has always been there and hasn’t really gone away. It shape-shifted. While working long hours is still a factor, the biggest burnout triggers in 2025 are more subtle and more complex. With remote and hybrid work becoming the norm, AI changing the office landscape, and the pressure to be “always available,” many feel stretched thin in ways that are hard even to explain.
Here are a few of the newer burnout culprits to watch out for - and some practical ways to manage them.
Remote and Hybrid Fatigue
Let’s be honest: working from home isn’t always the dream. Sure, skipping the commute is great, but when your living space becomes your workspace, it’s easy for everything to blend together. Zoom calls, Google meets, lunch breaks that include an unhealthy snack at your desk, and the constant maze of Slack messages and tags can leave you feeling mentally fried by Tuesday.
So, what do you do?
- Create a routine that signals “work is done,” even if it’s just shutting your laptop and going for a quick walk.
- Set a hard stop time for your workday. Stick to it.
- Don’t feel bad about turning off notifications outside work hours. You’re allowed to have a life.
Pressure from AI and Tech Overload
There’s a lot of talk about AI in the workplace — and for good reason. Automation and smart tools are everywhere now, streamlining tasks that once took hours. But that convenience can come with a side of anxiety: “What if my role becomes unnecessary?” or “Am I keeping up?”
Instead of dreading it, shift your mindset. AI isn’t here to replace you - it’s here to help. Learn how to use it to your advantage, simplify your work, optimize the time spent, and prioritize tasks. Focus on skills AI can’t replace, aka soft skills — like emotional intelligence, creativity, and problem-solving.
If you’re feeling behind, reach out to a friend, colleague, or immediate supervisor and ask for training or a development course that will help you catch up. Once you join it, you will also realize that you are not alone, which might help with alienation and the feeling of loneliness.
The “Always-On” Culture
When your phone buzzes with work messages at 10 p.m., or you feel guilty for not replying to an email on a Saturday, that’s “always-on” culture — and it’s exhausting. The pressure to be constantly reachable leads to poor sleep, chronic stress, and, eventually, burnout.
Here is how we recommend handling it:
- Set real boundaries - not just in your head, but in your tech. Silence work apps after hours.
- Let your team know when you’re offline, and model that behavior for others.
- Resist the urge to respond instantly unless it’s truly urgent. Most things can wait.
How to Fight and Prevent Work Burnout Syndrome
Work burnout symptoms look different these days. It’s no longer just about staying late at the office or juggling a never-ending to-do list. In 2025, it’s the constant pings, back-to-back meetings (mostly, via Zoom or Teams), blurred work-life boundaries, and the pressure to keep up with ever-evolving technology that really wear us down. The digital world has made us more connected — but also more exhausted. That’s why it’s more important than ever to take a step back and build habits that actually protect your mental and physical well-being. In this section, we’ll break down key strategies that can help manage and prevent burnout.
Time goes on, and the workplace is evolving. And the 2020s have become a decade in which more has changed when it comes to work than in the decades before, which means that our coping techniques should change as well.
Learn to Say ‘No’
If you constantly say yes to every request despite being swamped with tasks, burnout becomes inevitable. The simple solution is to learn to refuse any additional task if you don’t have the time or availability.
Unfortunately, if you’re used to saying yes all the time, this is easier said than done. Experts say that the ability to say no is directly linked to self-confidence, and people who are low on it tend to agree to every request.
An unmanageable workload is a significant contributor to burnout. Open communication about your capacity and responsibilities is crucial. Here is what you can try:
- When saying no, keep your responses short and be firm. When someone asks you to do something, say something like, “I’m sorry, but I can’t right now.” Convey your resolve in your body language, and don’t over-apologize.
- Make the distinction between the individual and the action. Remember that you’re refusing a request, not rejecting the person. Most people will understand that it is well within your right to say no.
- Don't be afraid to ask for help and inform your immediate supervisor or manager if your workload becomes unbearable. At the end of the day, they need you functioning and not just barely surviving. Schedule periodic meetings with your supervisor to discuss your workload and any challenges you're facing.
- Document your achievements. First and foremost, this will be invaluable for your future resume. So many of our clients eventually forget or cannot remember their main accomplishments when the time comes to update their resumes. Keep a record of your accomplishments. You can use them to provide tangible evidence during performance reviews, salary negotiations, or even for personal use.
- Utilize technology to identify high-priority tasks and delegate, postpone, or even ignore the less important ones.
- Make sure your KPIs and objectives are attainable. You might be ambitious or overly optimistic when it comes to completing your tasks or reaching your numbers. Check in with yourself, be realistic, and discuss the goals with your manager if you feel they are not reachable.
By proactively addressing workload concerns, you not only protect your well-being but also contribute to a more efficient and supportive work environment.
Take Care of Your Health
Meditation and high-quality sleep are powerful weapons against everyday stresses and burnout. It’s a proven way to prevent the onset of anxiety, depression, and other disorders. In most cases, 10 minutes of meditation a day, complemented by 8 hours of uninterrupted sleep, can be enough to calm your nerves and put you in a better headspace.
Actionable Tips:
- Find and set aside time to meditate every day. You can meditate anytime, anywhere, even in the busiest of spaces. Bring awareness to your senses and thoughts, breathing deeply throughout. Focus on your breathing and start counting slowly from 1 to 10, then in reverse. Keep repeating until you regain control of your nerves. There are plenty of meditation apps nowadays, from Headspace to Calm - these apps offer very practical, short guided meditations that help alleviate anxiety and calm the nerves.
- Pro tip: Inquire at the HR office if your company offers any sponsored wellness programs.
- Establish a sleep routine and limit your screen exposure before bed. Yes, we all heard Dr. Andrew Huberman emphasize this countless times — dim the lights, avoid screens, and don't blast your brain with blue light an hour before sleep. But let's be honest: how many of us actually stick to it? You don't have to overhaul your whole life - start small and stay consistent. Even one good night of real, uninterrupted rest can make a huge difference in how you show up the next day.
Take a Vacation
When you can’t shake off the feeling of being drained all the time, that’s usually a sign that you need to distance yourself from work. While a two-week vacation sounds great, experts suggest that a three- to five-day getaway is more beneficial for stress reduction. Set itineraries and goals for your vacation. Make sure your itineraries address your goals. Try to find a vacation spot where you can get all you want in one place to minimize stress induced by travel. You don’t want your vacation to add to your worries.
Have realistic expectations. Your vacation won’t likely eliminate your dread for work completely, and not everything in your vacation may go the way you planned. Avoid setting lofty expectations, as this can lead to frustration and disappointment afterwards, thus defeating the purpose of your vacation.
Ask for Help
Instead of trying to battle burnout on your own, surround yourself with people who can help you overcome the negativity. It can be your family, friends, or co-workers. Draw support from people who can relate to what you’re going through. The positive reinforcement that a caring social circle provides can give you the strength and willpower you need to beat symptoms of burnout.
Communicate with your boss or co-workers if your burnout symptoms are starting to overwhelm you. Sometimes, all it takes is letting people know what you’re going through for changes to happen that may improve your situation.
When seeking the help of others, be solution-oriented and avoid complaining. Think of possible solutions and discuss them with your chosen confidante/s.
Rediscover Joy Outside Work
Burnout often builds when your entire sense of purpose is tied to your job. One of the best ways to protect your mental well-being is by nurturing hobbies, interests, and passions that have nothing to do with work. Having a creative or physical outlet gives your mind room to breathe, recharge, and refocus. Whether it’s painting, cycling, dancing, or writing poetry, doing something just for the love of it can help restore your energy and shift your mindset away from constant output.
Passions don’t have to be expensive, time-consuming, or even productive, but they need to feel good.
- Enroll in a class related to your interests. Whether it’s pottery, dance, photography, or even coding, signing up for a class gives structure to your hobby. Aim for twice a week to stay consistent without overwhelming your schedule. Bonus: It’s a great way to meet new people and expand your circle beyond work.
- Move your body regularly - even at home. It's one of the most efficient ways to fight burnout. If a gym isn’t realistic, home workouts are just as powerful. Even 20 minutes a day can improve your mood and lower stress.
- Schedule joy like it matters, because it does. When joy becomes part of your routine, burnout loses its grip.
You’re not just what you do for a living. Exploring your passions outside of work reminds you that life is much bigger than deadlines, inboxes, and performance reviews — and that joy is always worth making time for.
If All Else Fails
Sometimes, it's not you. Sometimes, it's the job. If you've done everything you can to manage the stress, set boundaries, take breaks, and ask for help, but you're still feeling exhausted and overwhelmed, it might be time to look at the bigger picture. When your role leaves you feeling stuck, drained, or constantly on edge, there's no shame in realizing that it might not be a good fit anymore.
Burnout stems from deeper issues - a toxic work environment, a bad boss, or a company culture that simply doesn't align with your values. And when things don't change, even after trying your best, a break, a new job, or even a new career path might turn out to be the healthiest decision for you.
If you're considering a fresh start, Resumeble's trusted resume services can help you take that next step with confidence. Our professional writers can refresh your resume so it highlights your strengths, transferrable skills, and accomplishments, even if your last job was a rough experience. We can also help fine-tune your LinkedIn profile, so recruiters see the best version of you right away.
Leaving a draining job is never easy, but staying stuck in one can be even harder. The good news? You don't have to do it alone. When you're ready to move forward, Resumeble is here to help you tell your story in a way that opens doors.