How Can I Avoid Burnout at Work?

Q: I’m starting a new job in a few weeks. What can I do to prevent burnout?

Taking the next step in your career can be exciting — but it can also come with feelings of stress and anxiety which, overtime, can lead to burnout.

While not considered a medical condition, burnout is recognized as a workplace phenomenon, according to the World Health Organization. People who experience it may feel physically and emotionally drained, or be exhausted before the work day even begins, experts said. They may also feel cynical about work and think they’re underperforming. Sometimes, burnout can mimic depression and make it difficult to enjoy daily life.

It can feel like “carrying a heavy load, like a sack of potatoes, all the time,” said Luana Marques, an associate professor of psychology at Harvard Medical School who runs a clinic that helps executives manage burnout.

In a 2024 poll of more than 2,000 full-time workers in the United States, researchers found that more than half reported feeling burned out within the past year. And while preventing burnout shouldn’t be your responsibility alone, there are some steps you can take to minimize it.

What causes burnout?

The specific circumstances that cause burnout can vary by person, said Michael P. Leiter, a professor emeritus of psychology at Acadia University in Canada and co-author of the book, “The Burnout Challenge.” But it often happens when your expectations for a job don’t quite match the reality of it, he said.

While there are many aspects of work that can contribute to burnout, the most obvious is workload. If you’re regularly asked to do more than you can handle, you’re likely to get burned out, experts said.