Burnout: The Signs, What Helps, and Where to Get Support

Everyone gets tired at work. Burnout is different: it is a state of deep exhaustion that builds when stress at work goes on too long without enough relief. It can make you feel stuck, and it can happen to anyone, in any job, including unpaid caring work.

What burnout is

The World Health Organization describes burn-out as an occupational phenomenon that comes from chronic workplace stress that has not been successfully managed. It describes three main features:

• Exhaustion. Feeling drained and out of energy, and not recovering after rest.
• Distance from the job. Feeling negative, cynical or detached about work you used to care about.
• Reduced effectiveness. Finding it harder to concentrate, make decisions or get things done.

Other common signs include trouble sleeping, headaches or stomach upset, getting sick more often, dreading the start of the day, and pulling away from people.

Burnout, stress or depression?

Stress usually feels like too much: too much pressure, too many demands. Burnout often feels like not enough: no energy, no motivation. Burnout can overlap with depression and anxiety, and it can lead to them. If your low mood, loss of interest or hopelessness is spreading beyond work, or lasts for weeks, see a doctor or a mental health professional. You do not have to work out which one it is by yourself.

What helps

• Name it. Saying “I may be burned out” is a first step, not a failure.
• Look at the load. If you can, talk to your manager about workload, deadlines or support. Be specific about what would make it manageable.
• Protect recovery. Sleep, real breaks, time away from email and regular meals all matter more than they seem.
• Move a little. A short daily walk can lift energy and mood.
• Stay connected. Tell someone you trust. Isolation makes burnout worse.
• Set limits where you can. A clear end to the workday, or saying no to one extra task, helps.
• Consider time off. If you are very depleted, a doctor can talk through whether a leave or reduced hours makes sense and can provide the paperwork.

Recovery is usually gradual. Small, steady changes tend to work better than one big push.

Where to get support in Ontario

• Your family doctor or a walk-in clinic. Visits are covered by OHIP. They can check for other causes and discuss options.
• Your employee assistance program. If your employer offers one, it often includes free short-term counselling. Ask HR how to reach it. Contacts are normally confidential.
• Your workplace benefits. Many plans partly cover a psychologist or registered psychotherapist. Check your booklet.
• Health811. Call 811 for advice from a registered nurse and help finding services.
• In a crisis, call or text 9-8-8 at any time, or call 911.

Therapy without the sticker shock

Talking with a registered psychotherapist or psychologist can help you sort out what is draining you and how to change it. Private sessions can cost a lot, so ask clinics about their fees before booking, and use AffordableHealth.ca to match with a verified professional whose price fits your budget.

This is general information, not medical advice. See a health professional about your own situation.

Sources

• World Health Organization — Burn-out an “occupational phenomenon”