You wake up in the morning, and the first thought that pops into your head is: “Not this job again.” It’s not just about one tough week. This feeling has been coming back for weeks—maybe even months. You’re tired in a way that sleep can’t cure. If you’re wondering what to do when you feel burned out at work, you’ve come to the right place. This article outlines 8 concrete steps—from things to do tonight to a long-term plan for getting back on track. No theory for theory’s sake.
In practice, at Nowe Widoki, we often see women who fit this exact description: leaders, specialists, freelancers, managers. Women who have given their all for years and one day discovered they have nothing left to give. Burnout doesn’t target those who work too little. It targets those who work too much, for too long, and without setting appropriate boundaries.
Why do women burn out more often?
According to the McKinsey Women in the Workplace 2024 report, as many as 59% of women have experienced burnout, compared to 46% of men. Data from Poland is equally alarming: a study by Prof. Dominika Maison of the University of Warsaw shows that 64% of Poles believe they have experienced burnout—among women, this figure is 85%. Women burn out more slowly than men, but more deeply and for longer: 38% of Polish women experiencing burnout report that it has lasted for more than 6 months.
Why? A second part-time job.
As early as 1989, sociologist Arlie Hochschild described the phenomenon of the “second shift” — the additional work women perform after returning home from their jobs. Cooking, cleaning, managing the household, and caring for children—this work is unpaid and invisible. Women in Poland do a disproportionately large amount of this work: the high labor force participation rate among Polish women goes hand in hand with low part-time employment, which means that Polish women are effectively working two full-time jobs.
Added to this is the“mental load”: managing family logistics—doctor’s appointments, birthdays, shopping, school schedules—is cognitive work that isn’t visible but takes a toll on one’s resources. A 2023 study showed that mothers who take on more cognitive load than their partners report higher levels of stress and depression. Exhaustion is therefore cumulative—stemming from both the professional and domestic spheres simultaneously.
How do you know it’s burnout and not just plain tiredness?
According to the World Health Organization (ICD-11), occupational burnout is characterized by three dimensions: chronic energy depletion, increasing detachment and cynicism toward work, and a reduced sense of self-efficacy. It’s not about a single difficult project or a single bad boss. It’s a pattern that builds up over weeks and months.
Specific warning signs to watch for:
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difficulty sleeping despite extreme fatigue,
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headaches and physical tension,
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irritability toward loved ones,
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trouble concentrating,
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a feeling that tasks require much more effort than before,
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cynicism and emotional detachment toward work, clients, and coworkers.
If resting over the weekend doesn’t bring relief, that’s an important sign that you should consider whether you might be experiencing burnout.
Stages of burnout: where are you now?
Burnout doesn’t happen overnight. Psychologist Christina Maslach describes six progressive stages that most people go through:
1. The enthusiasm phase —high energy, commitment, and optimism about work.
2. First signs of stress —the first instances of overload and frustration begin to appear.
3. Chronic stress — stress becomes persistent and begins to affect one’s personal life.
4. Burnout — physical and emotional exhaustion, a feeling of being overwhelmed.
5. Depersonalization and cynicism —a sense of detachment from work, clients, and coworkers.
6. Reduced sense of efficacy — doubts about one’s own abilities, low motivation.
Identifying which phase you’re in helps you choose the right course of action. In phases 2–3, changing habits and improving self-care are sufficient. In phases 4–6, professional help is needed.
Is it burnout or depression?
This distinction is important because it guides you toward the right kind of help. Burnout is closely tied to the work context: symptoms worsen on Monday mornings, ease up during vacation, and return once you’re back at your desk. Clinical depression affects your entire life—sadness, emptiness, and a lack of energy persist regardless of whether you’re working or resting. It’s accompanied by anhedonia: the inability to derive pleasure from anything.
What happens in your body during burnout?
Burnout isn’t just a “problem in your head.” It’s a change in your body’s biochemistry.
Your HPA (hypothalamic-pituitary-adrenal) axis —your body’s biological stress management system—begins to function differently after months of chronic overload. In the early stages of burnout, cortisol (the stress hormone) is elevated. Over time, when the system remains active for too long, the HPA axis shifts into a state of hyporeactivity: it stops secreting the right amount of cortisol even when it’s needed. The natural circadian rhythm of cortisol (high in the morning, low in the evening) flattens out. A study from Buffalo showed that higher burnout scores correlate with a flattened circadian cortisol curve.superpower 2
The result: sleep that is not restorative.
Cortisol and melatonin act as counterbalances. When cortisol is high, melatonin levels drop. In early-stage burnout, difficulty falling asleep stems from cortisol blocking the onset of sleep. In advanced burnout, the problem runs deeper: the amount of deep sleep (NREM stage 3)—the stage during which the HPA axis resets—decreases. Less deep sleep → weaker reset of the stress system → more cortisol → even worse sleep. It’s a vicious cycle that doesn’t break on its own. That’s why you feel exhausted after 8 hours of sleep. Your body is sleeping, but it isn’t recovering.
What to Do When You Feel Burned Out at Work — First Steps for Today
Steps 1 and 2: Step back and slow your breathing
When you’re in the midst of feeling overwhelmed, your nervous system is in alarm mode. According to Dr. Stephen Porges’ polyvagal theory, the autonomic nervous system constantly scans the environment for signs of safety or danger—and adjusts your physiological state accordingly. Under chronic stress, the nervous system gets stuck in mobilization mode (fight-or-flight) or, in advanced exhaustion, enters a freeze response.
The first step is to literally step away from the source of tension, even if only for a few minutes. Leave the room, close your laptop, step away from your desk. This isn’t running away—it’s a decision that signals to your nervous system that the threat has passed.
The second step is controlled breathing that activates the parasympathetic nervous system. Make your exhale longer than your inhale: inhale for 4 seconds, pause briefly, then exhale for 6–7 seconds. Repeat for 1–3 minutes. Exhaling longer than inhaling slows your heart rate and signals to your nervous system that you’re safe. This is a simple technique backed by research on stress management.
Step 3: Say “stop” and reduce your workload
Burnout builds up when you repeatedly ignore the signal that you’ve reached your limit. Step three is a conscious decision: What can I postpone, cancel, or shorten today? Review your to-do list and choose one task that you can genuinely put off until tomorrow or next week. It’s not about avoiding things indefinitely—it’s about strategically lightening your load right now.
Important decisions (such as talking to your boss about changing your job responsibilities or quitting your job) shouldn’t be made at the peak of your overload. In this state, your brain can’t assess the situation accurately. Wait until you’ve had a chance to catch your breath.
Step 4: Sleep and exercise as the foundation for preventing burnout
Sleep deprivation directly exacerbates emotional exhaustion and reduces your ability to cope with stress. Going to bed and waking up at regular times—even on weekends—helps regulate your circadian rhythm.
Sleep hygiene in practice:
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a cool, dark bedroom,
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no caffeine after 2:00 p.m.,
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phone outside the bedroom,
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no screens for 30–60 minutes before bedtime.
When it comes to exercise—your brain needs physical activity to process the day’s stress. A 2022 meta-analysis (de Nys et al., Psychoneuroendocrinology) showed that physical activity effectively lowers cortisol levels—an effect that is particularly strong in people with mental health issues. But here’s the catch: intensity matters.
A review of studies showed that exercise at 60% intensity raised cortisol by nearly 40%, and at 80% intensity—by over 83%. Low-intensity exercise at 40% intensity might even lower cortisol levels. A 2025 meta-analysis confirmed that yoga had the greatest effect on reducing cortisol.
What does this mean in practice for burnout? Don’t run marathons. Take a 20–30-minute walk, do yoga, dance, or go swimming. The key is to choose something you enjoy—not something you think you should do.
Step 5: Boundaries That Actually Protect You
The boundary between work and life isn’t a philosophy—it’s a concrete decision you make every day:
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turning off notifications after work hours,
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not responding to emails in the evening,
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planning your downtime with the same seriousness with which you schedule meetings in your calendar.
Why is it so hard to set boundaries? The high-standards mindset
Schema therapy, developed by Dr. Jeffrey Young, identifies deep-seated beliefs (schemas) that drive our behavior patterns. Among women experiencing burnout, one of the most common is the Unrelenting Standards (the “high standards” or “excessive demands” schema): a deeply ingrained belief that whatever you do isn’t good enough, and that you must constantly strive to meet impossibly high expectations.
Beliefs you may recognize in yourself:
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“I have to do this 100%, or not at all.”
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“If I slow down, I’ll fall out of rhythm.”
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“Rest is laziness.”
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“I can’t let anyone down.”
This pattern is often rewarded externally (promotions, praise), which makes it difficult to identify as the source of the problem. In schema therapy, we work on changing these beliefs—not through “positive thinking,” but by recognizing where this rule comes from and whether it actually protects you or harms you.smart-therapy 1
Practical Exercise
Instead of the automatic thought “I have to do this 100%” —ask yourself:
“What does it actually take for this work to be good enough? Is 80% enough here? What are the real consequences if I let go of the other 20%?”
Incorporate mindfulness techniques into your daily routine: 5–10 minutes of focusing on your breath or body scanning. MBSR (Mindfulness-Based Stress Reduction) studies show that 8-week programs lead to a reduction in emotional exhaustion of up to 27–34% —and the effects last for at least 3 months after the program ends.
How do you talk to your supervisor when burnout is affecting your work?
Talking to your boss about burnout is one of the most difficult conversations—it’s often accompanied by the fear that you’ll be judged as weaker, less committed, or less valuable. However, bringing up the topic of your own performance at work is professional.
A specific way to start:
“I wanted to talk about my workload. For some time now, I’ve been feeling very overwhelmed, and I can see that it’s affecting my productivity. I wanted to discuss the possibility of reducing the number of projects or adjusting priorities so that I can maintain the quality of my work.”
A few tips for this conversation:
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Speak in the first person: “I feel overwhelmed, ” not “You’re giving me too much.”
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Come prepared with specific suggestions: fewer projects, flexible hours, or delegating certain tasks.
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Focus on efficiency and the quality of your work, not just how you feel.
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Document your situation in advance (lists of projects, working hours)—this strengthens your position in the conversation.
If conversations don’t change anything, and the work environment is a systemic source of burnout—change isn’t a failure. It’s a strategic decision.
When your own efforts aren’t enough—seek help
There are situations where dealing with burnout on your own has its limits. Seek psychological help when:
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the symptoms last longer than a few weeks and do not subside after rest,
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they begin to affect your relationships and daily functioning,
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you experience anxiety, low mood, or thoughts of meaninglessness
This isn’t a step for “those who are most broken.” It’s a step for those who take their health seriously.
Who can help:
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A psychologist —a good first point of support: they help you identify what’s going on and assess what kind of help you need.
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CBT psychotherapist — when burnout is entrenched and requires work on beliefs and behavioral patterns.
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Psychiatrist — the right person to see when symptoms are severe and long-lasting, especially if you suspect co-occurring depression or need an evaluation for medication.
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Family doctor — when you need a health assessment or a sick leave note.
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Supervision —particularly valuable for those working in the helping professions.
CBT psychotherapy and career coaching as a long-term solution
Why Does CBT Work for Burnout?
Cognitive-behavioral therapy (CBT) is particularly useful in treating burnout because it addresses its root causes: it identifies the automatic thoughts and beliefs that perpetuate the stress— such as “I have to keep going no matter what, ” “I can’t let anyone down, ” “if I say no, they’ll judge me negatively.”
The scientific evidence is clear. A 2026 systematic review of 17 studies showed that CBT reduces emotional exhaustion, lowers stress levels, and improves psychological resilience. A study from Morocco showed a significant reduction in burnout and an increase in psychological resilience after an 8-week CBT program. Digital (online) CBT interventions have shown similar effectiveness to in-person ones, with better long-term outcomes compared to other forms of support.mattioli1885journals 2
Therapeutic work includes:
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identifying automatic thoughts that drive burnout,
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setting boundaries,
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working with perfectionism and fear of judgment,
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specific strategies for coping with work-related stress.
Typical duration of burnout therapy: 10–15 sessions —though the duration depends on the severity of symptoms and the possible presence of depression.
When to use CBT, and when to use something else?
In the case of deeply ingrained beliefs—such as the “High Standards” or “Submissiveness” schemas—CBT techniques alone may not be sufficient. Schema therapy goes deeper: it addresses the emotional roots of beliefs that originated in childhood and are therefore more resistant to change. For women whose burnout stems from years of internalizing the pattern “I have to earn my rest, ” schema therapy may be the more appropriate path.
Career coaching for women operates on a different level: it doesn’t cure, but rather supports decision-making. It helps you assess your professional situation with objectivity, rebuild your self-confidence, plan changes, and set a direction. This is particularly valuable when you’re at a crossroads: considering a job change, a promotion, returning to work after a break, or switching industries.
Quick Reference Table: What Works and When
Summary: What to Do When You Feel Burned Out at Work
Burnout is a sign that something about the way you work or your work environment needs to change. If you’re still wondering what to do when you feel burned out at work—start with one thing from this list:
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recognizing the stage of burnout and distinguishing it from ordinary fatigue,
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take a small, specific action today (breathe deeply, step away from your desk),
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a habit that will protect you in the long run (exercise, sleep, setting boundaries),
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taking the first step toward professional support.
Knowledge without action is just knowledge. Choose one thing from this article and do it today. One step is enough to start making a difference.
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