Recognizing and Preventing Workplace Burnout: A Therapist’s Guide to Sustainable Well-Being
Written by Ilona Farry, Registered Psychotherapist (Qualifying)
Let’s be honest—we’re tired. Not just “I need another coffee” tired, but emotionally and mentally stretched thin. Not only are we feeling drained in our personal lives and within the collective, but work can also feel like a never-ending to-do list where there just aren’t enough hours in a day. If you’ve been feeling detached from your work, dragging your feet to your desk, or experiencing a quiet, creeping exhaustion you can’t quite shake, you might be dealing with workplace burnout.
With integrative psychotherapy, we support individuals through workplace burnout using a humanistic, relational-cultural, and solution-focused lens by emphasizing connection, compassion, and collaboration. This means drawing from both scientific research and holistic wisdom by tapping into your lived experience, reconnecting you to your core values, and exploring the impact of workplace relationships and systemic stress. Together, we identify small, empowering steps forward while honoring your emotional well-being and nervous system needs. This approach blends evidence-based strategies with holistic self-care practices, helping you not just cope with burnout—but truly realign with your sense of self and purpose.
Let’s dive into how to recognize the signs of burnout—and more importantly, how to prevent it for sustainable mental health.
What Is Burnout, Really?
Burnout isn’t just about being overworked—it’s a state of chronic stress that leads to emotional exhaustion, depersonalization, and a reduced sense of personal accomplishment (Maslach & Leiter, 2016). It can show up in ways that are easy to overlook:
You feel cynical, irritable, or numb at work
Tasks that once felt manageable now feel overwhelming
You’re constantly drained—even after rest
Your motivation and creativity have flatlined
You’re more forgetful or scattered than usual
If any of these sound familiar, know that you’re not alone—and burnout recovery is possible.
How to Recognize Burnout in Its Early Stages
Burnout tends to sneak up gradually as we navigate life’s stresses. Here are a few early warning signs to watch for:
Physical and Emotional Fatigue
This isn’t just “I had a long week” tiredness—it’s a deep depletion that doesn’t go away after a weekend off. You may notice more frequent headaches, muscle tension, digestive issues, or sleep problems.Disconnection from Purpose
You might start to question your value or wonder if what you do even matters. This is particularly painful for caregivers, helpers, healers, educators, and creatives who are deeply connected to their work.Irritability or Withdrawal
Burnout can make us pull back from social interactions or react more sharply than usual. This is often a protective response from a nervous system overwhelmed by chronic workplace stress.
What Causes Workplace Burnout?
Workplace burnout often stems from a mix of chronic stressors that overwhelm our ability to cope. Studies highlight mismatches in workload, control, reward, community, fairness, and values as key drivers (Maslach & Leiter, 2016; WHO, 2019). Beyond organizational factors, personal traits like perfectionism, people-pleasing tendencies, difficulty setting boundaries, and internalized pressure to prove worth through productivity can amplify the risk. For many, past experiences—like growing up in high-achieving or emotionally neglectful environments—shape how they handle stress and overextend themselves at work.
Additionally, lack of social support, poor sleep, inadequate recovery time, and blurred work-life balance (especially in remote or caregiving roles) further drain mental resilience, making burnout more likely. What’s crucial to understand is that burnout isn’t a personal failure—it’s often a response to chronic workplace stress or systemic pressures. Common culprits include:
Unrealistic workloads or expectations
Lack of control or autonomy
Poor communication or toxic workplace culture
Lack of recognition or support
Values misalignment between you and your organization
Over time, these factors fuel emotional exhaustion, cynicism, and a diminished sense of accomplishment—classic burnout symptoms.
How to Prevent (or Recover From) Burnout
The good news? Burnout isn’t a life sentence. Whether you’re deep in it or want to build resilience before it hits, here are some therapist-approved steps for burnout prevention:
Get Curious, Not Critical
Instead of blaming yourself for not “keeping up,” pause and ask, “What is my body telling me? What needs aren’t being met?” A self-compassionate approach opens the door to meaningful change aligned with your true well-being needs, not just fleeting wellness trends.Create Micro-Moments of Nourishment
Burnout recovery doesn’t always demand a major overhaul. Start with simple self-care practices like:Taking intentional screen breaks (from any media)
Moving your body in ways that feel good (beyond just walking!)
Spending 5 minutes grounding in nature or practicing breathwork
Connecting with someone you trust
These small habits regulate your nervous system and rebuild your mental energy (Porges, 2011).Reclaim Your Autonomy
If possible, set boundaries around work hours, say no to extra tasks when you can, and tweak parts of your role. Even minor shifts can boost your sense of control and workplace wellness.Reconnect to Meaning & Self
Burnout often severs us from the “why” behind our work. Journaling, talking to a therapist, or reflecting on past wins can rekindle your purpose and guide your next steps. Understanding yourself—your upbringing and environment—helps you intuitively meet your mental health needs and realign your life.Seek Relational Support
Humans thrive on connection. Chatting with a therapist, mentor, or trusted friend can be deeply regulating. Relational-cultural theory shows that healing happens through relationships, not isolation—finding your “tribe” is a vital tool for sustainable well-being.
Thoughts from a Therapist
As someone who supports others for a living—and who’s faced burnout myself—I want you to know there’s nothing wrong with you for feeling exhausted. Burnout is a signal, not a flaw. It’s your body and soul nudging you back to balance.
In therapy, we hold space for these turning points. Together, we uncover your strengths, clarify your needs, and co-create sustainable paths forward. Whether you’re teetering on the edge of burnout or already there, healing from burnout is within reach—and you don’t have to go it alone. Burnout festers in silence—but healing starts with awareness. By spotting early signs, respecting your limits, and choosing connection over isolation, you’re paving the way for long-term well-being.
What’s your body telling you about how you’re working and living—and what’s one small shift you could make this week to feel more supported, grounded, or aligned? Share in the comments!
If this strikes a chord or you’re seeking a supportive space to tackle burnout, we at Exhale would be honored to walk with you on this journey. Book a consultation today—call 226-647-1710 or email info@exhaletherapy.ca.
Let’s begin where you are.
References
Maslach, C., & Leiter, M. P. (2016). Burnout: A Multidimensional Perspective. In The Truth About Burnout. Jossey-Bass.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company.
World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases.
Disclaimer:
This article is intended for informational purposes only and should not be construed as medical advice or a substitute for professional consultation. It's important to seek help from a qualified mental health professional. They can provide you with a personalized diagnosis, treatment plan, and support to manage your symptoms effectively.