How to deal with burnout: symptoms, causes, and coping tips
Struggling with burnout? Learn how to deal with burnout through different treatment options and tips to regain balance and improve your well-being.
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Burnout is common, and it can affect both your overall health and joint pain. Learning how to deal with burnout is very important, whether it’s worsening your pain or your pain is contributing to it.
You’ve likely heard the usual advice for managing burnout: exercise, stress management, and sleep. But when you're burned out, these can feel impossible. We get it.
“I work with many people managing joint pain and burnout. It’s important to know your limits and listen to your body,” says Casey Burns, a health coach at Hinge Health.
While burnout may feel overwhelming, there are effective strategies to help prevent and manage it. Here’s how to start.
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Reviewed by our clinical and medical experts
Casey Marie Burns
Dylan Peterson, PT, DPT
What is burnout?
Renowned psychologist and psychotherapist Herbert Freudenberger originally described burnout almost 50 years ago as “becoming exhausted by making excessive demands on energy, strength, or resources” in the workplace. But if you’ve experienced burnout, you likely know that it’s an all-too-common part of everyday life — both in and out of the workplace.
Now, burnout refers to a state of exhaustion due to high levels of prolonged stress. This can include mental, physical, or emotional exhaustion. It often saps energy, productivity, and positivity. Burnout can affect all aspects of your health.
The 5 stages of burnout
Not sure if you have signs of burnout? Consider that burnout usually develops over time, and is often broken down into the following five stages.
Stage 1 (honeymoon phase). In this early stage of burnout, you may feel high energy, enthusiasm, and commitment to your work or responsibilities. Stress is manageable, and you're productive and optimistic.
Stage 2 (onset of stress). Gradually, the initial excitement starts to wear off and stress begins to accumulate. You may start feeling fatigued, irritable, or have difficulty focusing. Symptoms like anxiety, decreased productivity, or occasional physical tension might arise.
Stage 3 (chronic stress). As stress becomes more persistent, it starts to affect your daily life. Symptoms intensify and may include constant fatigue, emotional exhaustion, cynicism, or a sense of inefficacy. Physical symptoms like headaches or muscle tension may become more noticeable.
Stage 4 (burnout). This is the critical stage where stress overwhelms you. You may feel emotionally drained, detached, and unable to cope with day-to-day tasks. At this point, burnout can affect your physical and mental health, leading to a sense of hopelessness, increased irritability, and withdrawal from social or work activities.
Stage 5 (habitual burnout). If burnout remains unaddressed, it becomes a chronic condition. This stage can lead to long-term physical or mental health issues like anxiety, depression, or persistent exhaustion. At this stage, it’s harder to recover without significant changes or professional help.
Signs and symptoms of burnout at work
Burnout can hit you like a ton of bricks or creep up on you so slowly you don’t even realize it’s happening. Signs of burnout include:
Feeling out of control
Exhaustion or depletion of energy
Reduced interest or productivity at work or in your personal life
Physical disturbances similar to those experienced with stress, but more pronounced
Feelings of helplessness or being trapped, numb, detached, unmotivated, cynical, or defeated
Behavioral changes such as disregarding responsibilities, becoming isolated, procrastinating, taking frustrations out on others, and substance abuse
Recognizing these burnout signs early on is essential so you can take steps to address them. Knowing how to deal with burnout can help you regain control and prevent further health impacts.
Causes of job burnout
Burnout — especially job burnout — is often related to a combination of factors, many of which can combine or build over time. Here are some common ones.
Heavy workload. Consistently high demands, long hours, or unrealistic expectations can leave you feeling overwhelmed and unable to manage your responsibilities effectively.
Lack of control. Feeling powerless in your job, such as having little say in decisions, tasks, or schedules, can contribute to frustration and burnout.
Unclear expectations. When job roles or responsibilities are ambiguous, it can create confusion and stress, leading to burnout over time.
Work-life imbalance. If the demands of your job leave little time for personal life, rest, or recovery, burnout can quickly follow due to the lack of downtime.
Lack of support. A work environment where there’s little social support, either from colleagues or supervisors, can increase feelings of isolation and stress, contributing to burnout.
Monotonous or unchallenging work. Jobs that lack variety, creativity, or opportunities for growth can cause boredom, dissatisfaction, and burnout.
Toxic work environment. A workplace filled with conflict, negativity, or poor leadership can increase stress and contribute to emotional exhaustion.
Perfectionism or unrealistic self-expectations. Holding yourself to unattainable standards or constantly striving for perfection can lead to chronic stress and eventual burnout.
7 tips for managing and overcoming burnout
Although burnout has become increasingly common, it’s not something you have to accept as normal or inevitable. “Remove from your life the things that exacerbate stress and simultaneously invest your energy in the people and activities that bring you the greatest joy,” says coach Burns. Here are some tips to help you deal with burnout.
1. Get moving
You probably know this one is important, and we understand — getting exercise is easier said than done when you have to balance a million responsibilities. Still, the CDC recommends 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or an equivalent combination each week. And for good reason. Regularly moving your body contributes to decreased levels of stress, anxiety, depression, and joint pain. Plus, it improves sleep and boosts self-confidence. When you’re able to get a better grasp on these areas of your life, you're more resilient to burnout and its symptoms.
2. Adjust your work-life balance
There’s no such thing as the “perfect” work-life balance. Everyone’s circumstances are unique. And yes, file this, too, under “easier said than done” but try to reassess your boundaries to avoid burnout. Set clear work hours, turn off notifications after hours, deprioritize non-essential tasks, and ask for help with household responsibilities. Additionally, plan time for exercise and relaxation, and take real breaks, like vacations without work distractions.
3. Fuel up with good food
A nutritious diet helps with energy, focus, and overall health — all important antidotes to burnout. Opt for more whole foods like fruits, vegetables, lean proteins, and complex carbs while staying hydrated. Avoid processed foods and excess added sugar to keep your body and mind balanced. Sugar, for instance, can cause blood sugar swings that affect concentration and mood, as well as inflammation, which can affect joint pain.
4. Get rest
Regular rest is essential for your body and mind. Try unplugging from technology, meditating, journaling, or reading to unwind and reset.
5. Lean on your best relationships
Healthy relationships reduce stress, promote quicker healing, lower blood pressure, and give you a greater sense of purpose. Plus, having people to lean on can help you avoid burnout to begin with, or help you get through it if you do experience it. Set boundaries, make time for family and friends, and connect with like-minded people. Even occasional social engagements or spending time with pets can help prevent burnout.
6. Don’t forget to have fun
Turns out, laughing doesn’t just feel good — it’s good for your health. Studies show that laughter improves immune function, lowers pain, decreases heart rate and blood pressure, and boosts mood. The evidence is so compelling, in fact, that there are now organizations that offer laughter therapy sessions and laughter classes. You don’t have to join a laughter club, but try to schedule regular breaks for enjoyable activities, whether it’s dancing, hobbies, or spending time with loved ones.
7. Cultivate a positive mindset
It’s said that the mind is our most powerful tool: What we think about is what we can become. That’s why maintaining a positive mindset and being intentional about how you perceive potentially stressful situations can help combat burnout. Focus on gratitude, positive media, and affirmations. Reframe challenges as learning opportunities and surround yourself with uplifting people.
How does burnout affect your health?
The most immediate signs of burnout include anxiety, depression, irritability, mood swings, and poor concentration. Physical symptoms may be more subtle, but equally problematic. Ongoing stress can increase inflammation in the body and contribute to long-term health issues such as heart disease and diabetes.
How burnout can impact joint and muscle pain
Burnout can contribute to joint pain by increasing levels of the stress hormone cortisol, which may interfere with tissue repair and recovery. When your body is in this state of chronic stress, it cannot heal as well. This makes it more challenging to recover from pain, and also leaves you more susceptible to pain flares.
Fortunately, there’s always something you can do about this. You can address the pain contributors that are within your control with approaches that include movement, education, social support, and other lifestyle modifications.
Exercises to relieve tension
Want expert care? Check if you're covered for our free program →- Glute Stretch
- Head Turns With Hand
- Cat Cow
- Seated Trap Stretch
Regular exercise reduces stress, improves mood, and boosts overall well-being. It also helps relieve pain, which can get in the way of doing what you love. An exercise therapy program can help you feel better.
Hinge Health members can access customized plans and chat with their care team. They experience an average 68% reduction in pain* within the first 12 weeks—and those with mental health symptoms experience a 58% average decrease in anxiety and depression. Learn more*.
These gentle exercises recommended by Hinge Health physical therapists are great for releasing tension in your mind and body. If you're trying to deal with burnout, these movements can help relieve pain and stress throughout the day. You can do them anytime you’re experiencing a pain flare or an uptick in stress, or before bedtime to unwind and promote better sleep.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Freudenberger, H. J. (1974). Staff Burn-Out. Journal of Social Issues, 30(1), 159–165. https://doi.org/10.1111/j.1540-4560.1974.tb00706.x
What Are the 5 Stages of Burnout? (2021, November 5). Integris Health. https://integrishealth.org/resources/on-your-health/2021/november/what-are-the-5-stages-of-burnout
Signs of burnout. (2022, June 2). ADA. https://ada.com/signs-of-burnout/
Cherry, H. The Benefits Of Resting And How To Unplug In A Busy World. Forbes. https://www.forbes.com/sites/womensmedia/2021/01/15/the-benefits-of-resting-and-how-to-unplug-in-a-busy-world/?sh=5a29248d2133
5 Benefits of Healthy Relationships: Why Healthy Relationships Are So Important. (2021, September). Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/5-benefits-of-healthy-relationships
The health benefits of strong relationships. (2010, December 1). Harvard Health. https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-strong-relationships
Mora-Ripoll, R. (2011). Potential health benefits of simulated laughter: A narrative review of the literature and recommendations for future research. Complementary Therapies in Medicine, 19(3), 170–177. doi:10.1016/j.ctim.2011.05.003
Yim, J. (2016). Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. The Tohoku Journal of Experimental Medicine, 239(3), 243–249. doi:10.1620/tjem.239.243
Brody, J. E. (2017, March 17). A Positive Outlook May Be Good for Your Health. New York Times. https://www.google.com/url?q=https://www.nytimes.com/2017/03/27/well/live/positive-thinking-may-improve-health-and-extend-life.html&sa=D&source=docs&ust=1675965828038730&usg=AOvVaw2oXJ_U2uRnEnGgLoO6Yf2M
How much physical activity do adults need? (2022, June 2). Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm