Everything You Need to Know About Burnout and How to Prevent It

December 27, 2022  

With the current economy, putting in hours and hours of work every day is the norm, especially if you work in a field involving physical or mental health. This leaves many of us drained, constantly rundown, and completely uninspired. This is referred to as a burnout. Burnout can lead to serious health problems and can also negatively affect your job performance. Below, you will find ways to identify and avoid job burnout.

Symptoms of Burnout at Work

Job burnout is a state of physical, emotional, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, unable to meet demands, and unable to cope. The emotional demands of a career like massage therapy can cause professionals to struggle to leave work behind at the end of the day, leading to burnout.

According to the World Health Organization, symptoms can include an unexplained loss of interest in your job, reduced professional efficacy, and a lack of energy. Find out more of the symptoms of burnout at work below:

  • Feeling overwhelmed by normal work demands

  • A feeling of detachment from your work or colleagues

  • A steep increase in levels of stress and anxiety

  • Feeling unappreciated or undervalued at work

  • Suffering from physical symptoms such as headaches or gastrointestinal problems

Possible Causes of Job Burnout

There are many possible reasons why so many people, especially those in the healthcare field, are experiencing burnout at work. We curated a list of the most common causes of job burnout to help you identify ways to prevent this syndrome. 

  • Poor work-life balance. Massage therapy can be a physically and emotionally demanding job. Demanding jobs can easily lead to isolation from family and friends. There is usually a limited amount of time for professionals to spend on a social life. 

  • Unrealistic expectations. Setting unreasonable goals can easily lead to work burnout. Seeing too many clients in a day can easily exhaust your body. 

  • Unreasonable workload. It can be extremely stressful when you have too much work and not enough time to complete it. 

  • Dysfunctional workplace. A toxic workplace can easily lead to job burnout. There should be flexible rules and a support system to foster a positive work culture. 

  • Lack of recognition. Feeling undervalued or unappreciated at work can lead to frustration and resentment.

Tips for Avoiding Burnout at Work

It can be difficult to thread the needle between working enough hours to meet your career goals while still preserving your mental and physical health. Use the tips we curated below to help you manage, if not avoid, burnout.

Set Clear Workload Limits

As much as you might be a workaholic, it is important to take a rest once in a while. Getting consumed by your work may lead to long-term health effects. Do not take in more responsibilities than you can handle. If you can, limit the clients you work with so your body has a chance to regroup throughout the day. 

Take Care of Your Body

Strengthening and stretching your muscles can be beneficial for your mental health as well as your physical health. Beyond keeping your body in working order to perform your job, regular exercise is important for anyone to stay healthy. It can take the form of playing sports with your friends, taking a trip to the gym, going on a walk through your neighborhood, or any other activity that gets you moving.  

Schedule Enough Time to Rest 

The average person sleeps for six to eight hours. Getting enough sleep can be especially difficult if you are struggling with burnout, but it is still important to set aside enough time to rest. Lack of enough sleep will take a toll on your productivity and mental health. 

Self-Care is Essential

Most people overlook the importance of self-care and taking time to themselves. It is necessary to have some space and time to hit the reset button. You can read a book, go for a walk, make a journal entry, or take a solo trip. It’s also essential that you make time to see your friends and commit to a health work-life balance. 

Consider Making a Career Change 

If you have tried various strategies and still find that your passion for massage therapy has dimmed, you might consider making a career change. New goals and challenges might help get you out of a work rut. Online resources or coding bootcamps like Springboard, General Assembly, and Thinkful can help you gain the tech skills you need to start a new career in just a few months. 

Set Achievable Goals

You should set realistic goals. There is no need to overwhelm yourself with work only to feel disappointed when you fall short of impossible ideals. According to the National Library of Medicine, a common variable in burnout is lack of control. If you set your own personal goals and milestones, you will have more control over your sense of accomplishment and successes. 

Ask for Help

If you have too much on your plate, and you are unable to deliver, you should seek help from your coworkers. You do not need to bear the cross alone. You can also reach out to a mental health professional to help you get back on the right track. 


Burnout is becoming increasingly common among healthcare workers today, including those in the massage industry. It can be very difficult to take care of your mental and physical health in such a demanding career. Make sure you keep an eye out for common signs of burnout so that you can get back on the right track quickly and continue doing the job you love.  

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