Burnout has become the workplace buzzword of the decade — and for good reason.
In our latest YMCA WorkWell Workplace Well-Being Report, 72% of respondents said they've experienced burnout “sometimes” to “very often” in the last months. That's not just a stat - that's a signal.
Burnout is what happens when chronic, unmanaged work stress pushes people beyond their limits. By its definition, it's characterized by feelings of exhaustion, reduced ability to be effective in your role, and cynicism about work.
And let’s be crystal clear: burnout is an organizational problem. It's not a personal failure.
But if you’re in it — right now — what do you do? You can’t just wait around for your workplace to change. You need some space to breathe again.
Here are five real strategies to help.
It’s easy to spiral when everything feels chaotic. It's natural. But the more time we spend worrying about what’s outside our control — leadership decisions, team dynamics, global pandemics — the more energy we waste.
Instead, get grounded in what you can do. Ask yourself: What mine to own right now? Then act on it.
This may sound like a trite non-solution to a big problem; it’s not so easy to just stop worrying about things beyond your control. But even the small wins — like choosing your schedule for the day or saying no to an extra task — can help you feel more stable and empowered.
Workload is the #1 cause of burnout, but team dynamics expert Liane Davey also calls out the detrimental effects of “thoughtload”, the amount of time and energy we expend in thinking about our workloads. Davey describes thoughtload as “the narrator in your head who’s worrying incessantly about the things you’re not doing – not to mention the things everybody else is or isn’t doing.”
While we can't always lighten our workload, we can change how we relate to it. Enter: meditation.
No, this isn’t about “just doing yoga” and pretending everything’s fine. I want to clearly state that organizations that are trying to address burnout solely through wellness offerings like meditation apps are missing the big picture; far more needs to be done.
However, meditation can give your brain a break from the nonstop narration of stress. Meditation has been shown to reduce reduce anxiety, boost cognitive function, and help people better regulate their emotions — all of which are critical when you’re burned out.
I began practicing meditation in 2021 in the hopes of learning how to calm my mind and improve sleep. The biggest benefits that I have found have been a greater acceptance of my thoughts and emotions and a greater ability to just let them go. I have the tools to calm my mind and my body, and I move through emotions rather than hanging on to the negative ones and that has been so helpful!
Not sure where to start? Try breathwork or a basic mindfulness app. Even five minutes a day can make a huge difference.
Let’s be honest: there will always be too much to do. But not everything matters equally. As organizations, we need to get better at ruthlessly prioritizing. But it’s something that we need to improve personally, too. Here are some pieces of advice I've loved:
I know that boundary-setting can be hard, and it is also not a privilege that everyone has in every situation. But when we can set them, they can be incredibly important and communication is key to setting healthy boundaries. Talk to your boss, talk to your team, and talk to your family about what you’re dealing with. Healthy relationships make it easier to protect your energy.
Share the work, and support each other in maintaining time and space for self-care.
We often get caught up in this idea that we have to manage it all.
You don’t.
Whether it’s asking a colleague to take the lead on a project, outsourcing errands, or reaching out to a therapist, asking for help is a skill — not a weakness.
Ask yourself: Where could support make the biggest impact on your well-being?
And then — even if it’s awkward — ask for it. It can go a long way.
Sometimes, burnout is seasonal. Other times, it’s structural. If you’ve tried setting boundaries, prioritizing differently, and reaching out — and nothing’s changing — it might be time to look at the bigger picture.
We know that not everyone can leave a job easily. But if you do have options, consider what it might mean to choose something healthier. Life is too short — and too precious — to spend stuck in survival mode.
Burnout is not a personal flaw. It’s a workplace signal. And it’s one leaders need to take seriously.
At YMCA WorkWell, we’re helping organizations address burnout at the root — not just the symptoms. But while we work on culture change from the top down, we want to make sure you have the tools to care for yourself from the inside out.
If you’re a leader looking to prevent burnout in your team, or someone who just needs a starting point, we’re here for you. And we're ready to help.