Work stress and burnout

You come home drained, you fall asleep with your mind still at work, and you wake up tired before the day has even begun. A difficult boss, endless hours, or studies that take all your time. If this is your life right now, your exhaustion isn't laziness or weakness.

Signs that you're burned out

• Tiredness that doesn't go away with sleep or a short break.
• Feeling irritable or quick to anger over small things.
• Trouble concentrating, and forgetfulness that isn't like you.
• Feeling that what you do is meaningless, or that you're working like a machine.
• Recurring headaches, stomach aches or sleeplessness.

Small steps to start with

• Set one clear boundary: a time after which you close work messages.
• Take short breaks during the day, even five minutes away from the screen.
• List what's stressing you, and separate what's in your control from what isn't.
• Talk to your manager or a colleague you trust about the extra load, calmly and with specific examples.
• Protect your sleep as much as you can; it's the first thing stress takes and the most important thing for getting you back.

When the job itself is the problem

Sometimes better organization isn't enough, because the place itself is harmful: repeated humiliation, or clear unfairness. In that case, your health matters more than any job, and you have every right to look for a way out with careful, planned steps.

When should you ask a professional for help?

If exhaustion is keeping you from managing your daily life, or you've started to feel hopeless, talk to a doctor or a mental health professional. Long-term burnout deserves care like any other kind of exhaustion.

Vent without fear

On “i am sad” you write about your job, your boss and your stress with no name, so no one at work will know. People from all over the world who have been under the same pressure read it and reply to you in your language.