25 Great Ways to Deal with Burnout

Tips to spark your purpose and energy while at work — and into retirement

Gwen Moran,

AARP

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Published September 25, 2024

a man sits looking burnt out inside while the sun shines outside the window

More than half of Gen Xers and a third of boomers are facing moderate to high levels of burnout. Here are ways to deal.

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If you’ve been feeling stressed or anxious at work lately, you’re not alone.

More than half of Gen Xers and a third of boomers are facing moderate to high levels of burnout, according to the 2023-2024 Aflac WorkForces Report. The report, which surveyed 2,000 workers and 1,200 employers, also found that 89 percent of those who felt burnout at work also experienced anxiety, depression and weight gain and had trouble sleeping outside the workplace.

Depression and burnout share some similarities, but burnout is really defined by three things, says sociologist Tracy Brower, author of The Secrets to Happiness at Work: How to Choose and Create Purpose and Fulfillment in Your Work. First, job burnout includes feelings of being trapped, like there’s nowhere to go and no progress is being made. Second, it includes cynicism. Lastly there’s an element of feeling not good enough or never measuring up. “That ends up making people feel exhausted or depressed, or kind of up against a wall,” she says.

Stress on the job can sometimes cause older adults to reduce hours, switch careers or retire early. Before taking one of those bigger steps, take a moment to explore the causes of your job frustration and fatigue. While there’s no quick fix for burnout, here are 25 ways you can take action to feel better in the moment, along with some longer-term steps you can take to help improve the situation at work.

1. Tackle the tough tasks first

Brain wellness researcher Rebecca Jackson suggests taking on the things you may not like to do first. “We’re going to avoid the things that we don’t like doing, and so that’s going to be lingering in the background of your head of dread, and we’re going to have the most energy and focus and resources first thing in the day, so start with your hardest and most complex tasks, or the things that you like the least when you’ve got the energy and resources to do it,” she says.

2. Try 4-7-8 breathing

Different types of breathing exercises can improve your body’s reaction to stress, says Marissa Alert, a licensed clinical health psychologist who helps businesses manage their employees’ stress and burnout. She suggests exercises such as 4-7-8 breathing, in which you inhale for four seconds, hold that breath for seven seconds, then exhale slowly for eight seconds. A 2022 clinical study published by Obesity Surgery Journal conducted with 90 people who recently had bariatric surgery says, “The 4-7-8 breathing technique was found to be beneficial in reducing the anxiety level of patients.... It was found that deep breathing exercise was also effective in improving the quality of life.” Breathing exercises can be “a really helpful way to downregulate to get in a better mindset,” Alert adds. Another exercise is cyclic sighing, which can produce mental and physical benefits that “appear to last over time,” according to a January 2023 study published in Cell Reports Medicine. Cyclic sighing involves first inhaling deeply through the nose, followed by another short inhale, then slowly exhaling through your mouth. You might try box breathing, which is four equal steps of inhale, hold, exhale, hold — like the four sides of a square.

3. Take — or plan — a vacation

Taking time off and disconnecting from work is also important, Brower says. One 2023 study in the Harvard Business Review found that sabbaticals can be powerful burnout-prevention tools. Even if you can’t take a vacation now, planning something you can look forward to — an enjoyable outing or event — may offer some relief. “[I]t has been shown that planning something fun is almost as beneficial to the brain as actually engaging in the activity itself, engaging the same neurotransmitters and pathways in the brain,” says Jackson.

4. Spend 30 minutes outdoors

Spending time outdoors also can be restorative. A July 2022 study published in Frontiers in Psychology found that spending time outside can bolster mental well-being. The researchers surveyed 507 staff members at a large university in New York state and found that “[t]he majority of respondents also identified that they generally feel happier, less stressed, less anxious, and refreshed after spending time outdoors in nature.” Most of those respondents said they were spending as little as 15 or 30 minutes outside when they went out. Whether you take a walk in a park, grab lunch outdoors or step out for a breath of fresh air, you can give yourself a boost.

Researchers found that microbreaks of as little as 10 minutes can help reduce fatigue.

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5. Take microbreaks

Breaks are important to stave off burnout. But the length of the break matters, depending on what you’re doing. Researchers found that microbreaks of as little as 10 minutes can help reduce fatigue, but only if you use them to do something less taxing than what you already were doing, according to the August 2022 study published in the PLOS One journal. Microbreaks “make individuals feel more vigorous and less fatigued and stimulate them to feel more productive after the break,” the study says.

6. Eat white meat, vegetables and berries

A study published in the July 2021 issue of the journal Nutrients found that among 630 Finnish women workers, those who ate healthier diets were less likely to feel burnout at work. Those women more often ate low-fat dairy, produce, vegetables, fruit and berries, and white meat.

Even when you know a balanced diet is essential for your wellness, it’s easy to let it slip when work keeps you busy. Alert, the clinical psychologist, says that taking care of “the things most people know” (but many of us fail to do) is important. All these things can help you better deal with stressors that can contribute to burnout, she says.

7. Walk or stretch for 10 minutes

Getting up from your desk and moving around regularly can help alleviate the symptoms of burnout and feeling overwhelmed, says therapist Kelley Bonner, founder of Burn Bright Consulting, an employee wellness firm that has worked with the U.S. military, the United Nations and the Library of Congress. A five-minute walk or a few stretches are some quick workplace exercises that can help you feel better. “Even a walk to the coffee machine or to get a change of scenery can help because, oftentimes, we work past the point of productivity,” she says. Jackson agrees, adding that “exercise and engaging our muscles and elevating the heart rate is one of the most powerful tools that helps us reset the brain back to positive.”

8. Practice progressive muscle relaxation

If you can’t get up and move, try progressive muscle relaxation, Bonner suggests. This relaxation technique involves tensing and relaxing various muscle groups throughout your body. “A burned-out person is a dysregulated person, and your nervous system is just all over the place,” she says. “The best thing you can do for yourself that is both quick and impactful is anything that helps your body achieve some relaxation.” The U.S. Department of Veterans Affairs, which includes progressive muscle relaxation as part of its Whole Health wellness program, notes that PMR can be done either sitting or lying down. You don’t need to overly tense or strain the muscles to get the benefits, and you might start with muscle groups at one end of your body and work your way through the rest. For example, lightly clench your fists in both hands, then work your way up to the biceps and triceps.

9. Identify your personal stressors

Check in on the thoughts that you’re having, says physician and burnout expert Neha Sangwan, author of Powered by Me: From Burned Out to Fully Charged at Work and in Life. Sangwan experienced burnout herself, during more than a decade working shifts of up to 36 hours while overlooking her own symptoms of headaches, insomnia and fatigue. She says “burnout shows up as uniquely in an individual as their fingerprint,” so it’s important to identify your personal stressors and how you think about them, whether your thoughts are overly self-critical or based on fears such as losing your job or the overall state of the world. Getting to the root of what’s draining you can help you begin to address the issues and writing them down can help you identify them.

a drawing of a woman smiling as she looks at a computer screen

Find a way to acknowledge your wins and celebrate that moment.

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10. Celebrate your wins

To alleviate any feelings of cynicism or being trapped, double down on celebrating your accomplishments and wins, Jackson says. Did you nail that presentation or land a new account? Find a way to acknowledge and celebrate that moment. “We spend so much of our time and energy focused on looking forward,” she says. “Taking a moment to reflect on the many little tasks and accomplishments can be a great reminder of what all of your hard work has achieved, rather than focusing on all that you still want to tackle.”

11. Think about what’s working

If the grind of your job is making you feel like you’re getting burned out, focus on the parts of your career that are working, Brower suggests. “Maybe I can’t stand my boss, but I’ve got a great vacation package, or the pay isn’t what I wish, but I’ve just got such great opportunities to learn and grow all the time,” she says. Focusing on what’s going right can help you reframe the situation.

12. Exert control where you can

Use the list Sangwan suggested to help you find solutions to chronic stressors, repeating thoughts and other issues that are contributing to burnout. Sometimes, managing those issues requires taking back some control, Brower says. “A lot of times, we define success in our career based on climbing the hierarchy,” she says. Start thinking about other ways to grow and expand your role. Think about how you can reinforce boundaries if you’re feeling overworked or make changes that will help with other issues.

13. Beef up your work boundaries

It’s not always easy — or possible — to say no, but with a bit of examination, you may find that you have more control over your daily tasks than you think. “Burnout and boundaries go hand-in-hand,” Bonner says. “The lower your boundaries are, the higher your burnout is going to be.” Look at what is taking up your time and energy. Are there tasks you can decline or, at least, delay? Can you delegate more? If your workload is overwhelming, consider speaking to your manager about how to prioritize what you’re being asked to do as one way to alleviate some of the pressure.

14. Structure your day to fit your rhythm

Another “huge factor” in dealing with burnout is recognizing and adapting to how your energy and focus ebb and flow throughout the day, Bonner says. “Are you a morning or afternoon person? Because that is going to drive — when you make your to-do list — how you should be organizing it,” she adds. For example, if you are most mentally alert in the morning, try to preserve that time for work that requires focus or creativity or for meetings where you need to be your best. Save “shallow tasks,” like answering email messages or returning phone calls, for periods where your energy is lower — like that midafternoon slump some people feel.

Not getting enough sleep lowers your threshold for stress, which can contribute to burnout.

Sam Island

15. Focus on getting quality sleep

Bonner says getting proper sleep is “one of the most important things you can do for yourself.” In addition to contributing to health issues, not getting enough sleep lowers your threshold for stress, which can contribute to burnout and lead you to experience it more intensely. If you find yourself unable to sleep, consult your physician, who may help determine if there is a health issue inhibiting sleep. Building a routine for when you go to sleep and wake up, making sure you get enough daylight to set your circadian rhythm and cutting down on caffeine are some tips that can help you sleep better.

16. Learn new job skills

If you’re feeling like you no longer can or want to move forward in your job, Brower suggests looking for other ways at work to seek out new challenges. Volunteer for stretch projects, join a workplace affinity group or take classes outside of work. These may help you develop job skills that can open new opportunities. “As you get more senior in your career, there may be less novelty,” Brower adds. Look into your company’s learning and development programs to see what’s interesting to you. Attend lunch-and-learn programs or check out webinars about topics that are interesting to you. You might also try free or low-cost online courses, such as AARP’s Skills Builder for Work, that can help you learn new skills or earn credentials.

17. Deal with avoidance

Sangwan says that when you’re avoiding challenging emotions or conflict, that could be an indication you have a “net drain” on your energy that needs to be confronted. Your thoughts can either give you more energy or take energy away, leading to a net gain or net drain, she notes. Whether it’s around finances, workplace issues or even your social life, if you’re actively avoiding addressing conflict, you might have identified a contributor to burnout.

18. Do a values check-in

A job or some other aspect of your life that is out of alignment with your values can also contribute to burnout, Alert says. For example, a 2009 study of more than 2,500 Canadian physicians found that the doctors whose personal values matched the values of the health system where they worked were less likely to experience burnout, especially female doctors. Reexamining what’s important to you can help you see if there is a mismatch between your job duties and what you really value that needs to be addressed. Year-end performance or other scheduled check-ins with your supervisor can be great opportunities to reassess your values.

19. Reconnect to meaning

Studies like one published last year in BMC Psychology have found that meaningful work can have a positive effect on mental well-being. “Meaningful work might increase mental well-being by buffering the impact of work stress and by improving people’s purpose in life,” the study notes. “The relationship is, however, conceivable in both directions: more meaningful work might lead to better mental well-being, but low mental well-being might also lead to the perception of less meaningful work.” Brower recommends reconnecting with what makes your work meaningful to you. Look at how your work helps people or the opportunities you have to teach or mentor others. Finding purpose in the role you play in doing work that matters can help you feel better, she says.

a drawing of a man pointing at a picture of himself with writing on it

Teach your team how you work best to help avoid conflict — and burnout — down the road.

Sam Island

20. Teach your team how you work

One exercise Bonner does with the teams she works with is hand out index cards for individuals to create “cheat sheets” that indicate how they work best. She asks questions about whether they like to work in groups or alone, preferred methods of communication and how they like feedback. Then, team members can share the cards with the people they work with. “Doing that saves so much time and conflict on teams,” she says. By teaching team members how each person works best, they can adapt their styles to work together more effectively, which alleviates stress for all involved. You can also share your preferred times for certain tasks — no client calls before 10 a.m. or after 4 p.m. if possible, for example — to create an environment where employees can support each other to be at their best.

21. Shift how you spend your time

Alert says if you’re spending time with people who drain you or doing things that are not important to you, that can be another contributor to burnout. The duties of work, caregiving and other responsibilities can be considerable, but take care of yourself by carving out time to do things that matter to you and be with people who are important to you.

22. Change how you think about stress

Alert says that examining and possibly changing how you manage stress can help mitigate burnout, too. “Some folks view all kinds of stress as totally bad. ‘I don’t want it. I want to avoid it,’” she says. However, when people believe all stress is bad, they tend to engage in more avoidant behavior, she adds. Instead of dealing with issues, they may procrastinate or engage in denial rather than see the stressor as an opportunity to learn and grow. Instead of letting stress about your office bully get you down, get curious about engaging with the situation. “How can I use this as a great chance to exercise patience? How can I see this as a way to practice those communication skills I learned in one of the required trainings for the company?” she asks. “Shifting your perspective on a stressor can be really helpful.”

23. Set up yourself up for success

While work and personal life may hold circumstances outside of your control, planning proactively to set yourself up for success can make a difference, Jackson says. Think about what you need to protect your energy and feel your best. When you’re burned out and under chronic stress, “you’ve got to work harder to accomplish the same thing, which means it’s all the more important to have a really solid plan in place,” she says. That means thinking about the areas you need to feel your best and working toward optimizing them.

So, if you’re having trouble with sleep or nutrition, work toward solutions with your health care provider and family members. If you’re in an open office environment that is draining your energy, look at ways where you can minimize noise and interruptions. That may include using noise-canceling headphones, turning off device notifications or even placing a sign on your workspace requesting that coworkers not interrupt you during periods where you’re doing work that requires focus. Finding the right solutions and enacting them takes time and may vary for each person.

24. Cultivate a sense of belonging

The Society for Human Resource Management’s 2024 survey of workers found that those who feel a strong sense of belonging at work are more than two and half times less likely to feel burned out. Finding a workplace that is the best fit for you and where you feel accepted for who you are may help prevent burnout.

25. Create a burnout prevention plan

A March 2020 study published in the International Journal of Environmental Research and Public Health found that improving factors in and outside of the workplace can help prevent burnout. In the workplace, these include reducing certain tasks and seeking feedback, among others. And, in some cases, the changes required may be bigger, like planning to find a new job, Brower says. While there are some factors about work and life that may be hard to change, making some shifts in work and life may help you feel better. The key is to find the solutions that work for you, Sangwan says.

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Gwen Moran is a contributing writer for AARP who specializes in business and finance. Her work has appeared in many leading business publications and websites, including Entrepreneur, Kiplinger.com, Newsweek.com and the Los Angeles Times Magazine.