Symptoms of Burnout and How to Recover at Work

Workplace burnout is more than just feeling tired after a 15-hour shift or getting through a particularly challenging week at work.

Burnout at work is a state of prolonged chronic stress and is typically accompanied by physical and mental exhaustion, cynicism and reduced feelings of personal accomplishment.

It can affect anyone, regardless of industry or profession. It usually occurs when you are mentally and physically exhausted from work, overworked and stressed. You may unintentionally skip meals, deprive yourself of sleep just to work and turn down social activities with your family and friends.

While no one knows exactly what causes burnout, researchers say that certain personality traits, including perfectionism and conscientiousness, may make some people more vulnerable to it.

Other risk factors include high demands placed on employees, low control over their jobs, and little support from supervisors. These challenges continue to affect many workplaces in Singapore. In fact, data shared by the Ministry of Manpower (MOM) found that around one in three workers who completed its iWorkHealth assessment experienced work-related stress or burnout in 2024, highlighting the ongoing importance of improving work-life balance and employee wellbeing.

Although some people only experience occasional burnout, others may suffer from chronic burnout. It affects both men and women equally, though women often experience it earlier than men in their careers. While burnout is not technically a mental health issue, it could be a trigger for depression or anxiety if left unchecked.

Mental health in the workplace should be a shared priority for both employees and employers.

common symptoms of burnout at work

Burnout at work affects both your physical and mental wellbeing. The signs often develop gradually and can worsen if they're left unaddressed. Recovering from long-term stress takes time, so recognising burnout symptoms early can help you begin your recovery before they have a bigger impact on your health, relationships and work.

Common symptoms include:

1. exhaustion

You feel like you have been running all day long and there’s nothing left inside you. Your energy levels are depleted and you don’t want to do anything. Even though you feel exhausted, you may still face problems sleeping at night as you can’t stop thinking about work. With no sleep and no rest, the vicious cycle of being exhausted at work continues.

Mental and physical exhaustion are two of the clearest signs of feeling burnout. If you are feeling tired of work all the time, and experiencing a significant loss of energy to do simple things you used to have no problem doing, you might be experiencing early stages of burnout fatigue.

Chronic workplace stress can be emotionally and mentally draining, leaving you feeling irritated, frustrated, anxious and emotionally exhausted. A toxic workplace can make those feelings even harder to manage.

read: 5 types of toxic coworkers from hell and how to deal with them

2. loss of motivation at work

If you are simply clearing your to-do list instead of finding new and more efficient ways to get things done, you may have lost your motivation at work.

While most of the time, this may indicate that you are no longer engaged at the workplace and need to find a new job to reignite your passion, it could also mean that you may be starting to have a bleak outlook on your life.

You’ll know the difference when you notice how it is impacting your personal life. Instead of looking forward to the end of the workday so that you can get out of the office and have fun with your friends, you’ll lose interest in everything around you with persistent feelings of hopelessness. You may even stop caring about your career, friends and family and just want to spend time alone every night.

If your friends and co-workers have expressed concern about your lack of interest during dinner or at work, it might be time to re-evaluate your stress levels and how well you’re coping with them.

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3. declining job performance

Have you ever felt like you were falling short of your monthly goals? Do you feel like you are constantly behind deadlines? Or perhaps your boss commented on the quality of your recent work? But at the same time, you simply don’t care about how you are performing?

These symptoms may indicate that you are experiencing workplace burnout, which can affect your performance at work. People who are burned out often develop negative feelings about their jobs, making it harder to stay focused, motivated and productive. fatigue and a loss of motivation often translate to exhaustion at work and lower interest in the tasks at hand.

If you recognise some of these signs, you may take steps to get yourself out of this situation.

read: 5 signs it is time to leave your job

4 ways to recover from burnout at work

Workplace burnout rarely goes away on its own. Taking steps to manage it early can help protect your wellbeing and prevent workplace stress from affecting other areas of your life.

Here's how we can improve our mental and physical health as well as relieve burnout:

1. prioritise sleep and exercise

Exhaustion can exacerbate your burnout and lead to serious mental and physical fatigue. Most adults need at least six hours of sleep every night to function properly. If you are not getting that, it’s about time you let your body get the rest it needs. And we are not just talking about a single sleep marathon to compensate for what you’ve lost. It’s all about striking a better balance between work and rest, and not accumulating sleep debt.

Many studies have also shown various benefits of exercise on mental health. When you exercise, your body releases endorphins that reduce stress and boost your mood. Having healthy sleep habits and a regular exercise routine are essential to improving your physical and mental wellbeing.

Even though it may sound impossible for you to take time off from work, it is still important for you to make time for your body. You only have a body and an overwhelming workload is just not worth you hurting yourself.

Making time for rest and regular exercise can also help reduce the risk of burnout returning in the future.

2. take regular breaks

Burnout at work usually stems from ongoing workplace stress, so one of the best ways to begin your recovery is to step away from work and take a genuine break.

Take breaks throughout your workday. When you're working hard, take a break every hour or so to stretch your legs and get fresh air. Leave your electronic devices behind and take a walk around the block. You'll find yourself refreshed and ready to tackle whatever comes next. Building regular breaks into your working day can also help prevent workplace stress from building up over time.

Maintaining a healthy work-life balance is crucial in managing workplace stress and reducing the risk of workplace burnout. Plan a vacation after a big project so that you can rest properly and spend time with your loved ones. Switch on your out-of-office email template and get on the plane or train to where you want to go. Be it a beach destination or shopping therapy, give yourself some breathing space and completely disconnect from your work during this period.

To resist the temptation to check your emails and messages during your break, you can do a proper handover with the team and assign responsibilities for them to cover for you while you’re away. Take your foot off the pedal and give yourself a break - you deserve it.

You can also use this time away from work to reflect on whether your current role is still the right fit, especially if your mental wellbeing continues to be affected. It can also be a good opportunity to review your CV and start exploring new career opportunities.

read: how to plan to quit your job

3. change your daily routine

Interrupt the humdrum of your daily routine by doing something different, anything at all. It could be as simple as reading a book, watching a comedy series or attending a concert.

Do something out of the ordinary to break up the monotony and keep things fresh and interesting for yourself. This will allow your brain to concentrate on something new for a change and offer a brief break from your regular obligations. You may even be able to gain some new perspectives by doing something different and applying the newfound learning to your work.

Small changes to your routine can also help you create clearer boundaries between work and personal time, making it easier to maintain healthy habits over the long term.

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4. seek support from others

Something that tends to happen to people suffering from burnout is isolation, as they are too often emotionally and mentally exhausted to keep up with their social relations.

However, it is worth noting that isolating yourself from your support system is extremely detrimental to your mental wellbeing. Find time to reconnect with friends and make an effort to join your colleagues for lunch instead of eating alone at your desk. Their support may be exactly what you need for your burnout recovery.

Workplace burnout isn't something you have to manage on your own. If you're comfortable doing so, speak with your manager or HR team about what you've been experiencing. Sometimes a conversation is all it takes to reset expectations, review your workload or agree on extra support. The Chartered Institute of Personnel and Development (CIPD) Health and Wellbeing at Work 2025 report found that a quarter of employees believe work has a negative impact on both their mental and physical health, showing why it's important to speak up before things become harder to manage.

Should your symptoms continue or begin affecting your daily life, it's important to speak with a healthcare professional or therapist. They can help you understand what you're experiencing and recommend the most appropriate support.

If, despite making these changes, you still feel overwhelmed or unsupported, it may be worth reflecting on whether your current working environment is supporting your mental health at work as well as your long-term career goals.

read: why working with a recruiter to find a job is a smart move

when to change your work environment

Taking a break from work or even trying to sleep after a long day can be very stressful for people who are dealing with burnout. Sometimes, despite your best efforts, your working environment simply isn't the right fit. Before you find a new job, take some time to think about the type of employer, team and workplace that will better support your long-term wellbeing.

Burnout doesn't always mean you need a different career. Sometimes it's the result of an unhealthy working environment, unclear expectations or a workload that has become unsustainable. Taking time to identify what's contributing to your burnout can help you make a more informed decision about what you need from your next role.

Consider what will make you happier in the long run. For example, what type of bosses would you prefer to work with? How big should the team size be? What projects do you enjoy working on? Most importantly, will this role allow you to maintain a healthy work-life balance while continuing to grow your career?

key takeaways

Workplace burnout often develops gradually, so recognising the early signs can help you take action sooner.
Taking regular breaks, maintaining a healthy work-life balance and seeking support early can help with recovery and reduce the risk of burnout returning.
If your working environment continues to affect your wellbeing despite these efforts, it may be time to consider whether a different role or employer is a better fit.

frequently asked questions (FAQs)

how can you tell if you're dealing with burnout at work or just a stressful week?

Everyone has stressful weeks at work. A big project, tight deadline or covering for a colleague can leave you feeling drained for a while. Usually, though, you start to feel more like yourself once things settle down.

Workplace burnout is different. The feeling doesn't go away when the busy period ends. You might still be exhausted after taking time off, find it hard to switch off in the evenings, or realise you're no longer enjoying the parts of your job you used to. If that's been going on for weeks rather than days, it could be a sign that you're dealing with more than just workplace stress.
what's the right way to talk to your boss about feeling burned out?

Many people worry that talking about burnout at work will make them look like they can't cope. In reality, most managers will find it easier to help if they understand what's actually happening.

Try to be specific rather than simply saying you're burnt out. You could explain that your workload has become difficult to manage, you're struggling to switch off after work, or you've noticed your concentration and motivation aren't what they used to be. That gives you something practical to talk about together, whether that's reviewing priorities, adjusting deadlines or finding ways to improve your work-life balance. If speaking with your manager doesn't feel like the right option, your HR team may also be able to help.
when should you know it's time to move on professionally?

Sometimes better support, clearer priorities or a more manageable workload are enough to turn things around.

The bigger question is what happens after you've asked for help. If you're told to simply "push through", your concerns keep getting brushed aside, or changes are promised but nothing actually improves over the following weeks, those are signs that the problem may be the working environment rather than a busy period. At that point, it may be worth asking whether your current employer can realistically offer the support you need.

Once you have a clearer idea of what's contributing to your burnout, speaking with a recruiter can help you identify the type of employer that's a better fit for what you're looking for in your next role.

Sometimes the best career move isn't changing careers - it's finding a workplace that's a better fit.

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burnout at work: symptoms and how to recover.