Skip to main content

Military Health System

Feeling Burned Out at Work? Here Are Some Tips to Feel Better

Image of Feeling burned out? Tips to understand and avoid burnout. . Feeling burned out? Tips to understand and avoid burnout.

Recommended Content:

Total Force Fitness | Health Readiness & Combat Support

Feelings of burnout are common – when work and other demands in your life get too intense, or if you don't get enough time to rest, you can start feeling physically, emotionally, or mentally exhausted.

The symptoms are real, yet doctors say burnout is not a clinical disorder.

"It's not a diagnosable condition," said Air Force Lt. Col. Daniel Gross, flight commander at the 633rd Medical Group at Joint Base Langley-Eustis, in Hampton, Virginia.

Instead, it is "a syndrome that results in response to running out of energy and emptying the tank," Gross said. It occurs when an individual has an imbalance between "responsibility and task compared to the opportunity to rest and recharge."

Some service members may be at high risk for burnout, regardless of their career field, especially when individual or unit "op-tempo" gets very high.

The good news is that burnout can be mitigated. There are numerous steps that individuals and leaders can take to reduce burnout and its impact.

Diagnosing Burnout

How can you tell if you're burned out?

"You might see reduced stress tolerance, increased irritability, decreased job performance, or relationship stress as a result of running on empty as a result of burning out," Gross said.

Additionally, you might be at risk for burning out when you don't take time to take care of yourself, set emotional boundaries, or establish a healthy work-life balance, said Nancy Skopp, a clinical psychologist and lead researcher for the Health Services & Population Research program at the Defense Health Agency's Psychological Health Center of Excellence.

There are three "key dimensions" of burnout, she says:

  1. An overwhelming exhaustion.
  2. Feelings of cynicism and detachment from the job.
  3. A sense of ineffectiveness and lack of accomplishment.

Skopp describes burnout as an "individual stress experience within a social context."

Burnout "appears to be particularly common in unsupportive work environments characterized by low morale and teamwork, inefficient workplace processes, excessive workloads, and negative leadership behavior," Skopp explained.

Any part of the military community can pose a risk for burnout.

"Every career field has unique challenges and unique resources," Gross said. "I don't know that there's one particular area, which is at greater risk or vulnerability."

What Can Leaders Do?

It's especially important that leaders pay attention to their teams.

Leaders should make sure that they "have a good understanding of the demands on their troops," Gross said, and that "they do a good job of helping mitigate that burden on their troops, at the same time as managing the downtime and the recovery time for their troops."

Skopp says some tips for leaders trying to minimize burnout might include:

  • Monitor work environment and morale
  • Cultivate workplace cohesion and a culture of teamwork
  • Use rewards and incentives in a consistent and fair manner
  • Provide resources to promote self-care
  • Monitor workloads and ensure enough time in the workday to complete required tasks
  • Reduce inefficient workplace processes
  • In some cases, a key step might be asking a simple question.

"Ask them what they need and help them to get it," Gross suggests.

"All too often, I think that, as leaders, we give airmen what we think they need in order to be okay, and what we think they needed is not what they need."

Noticing Burnout

It's important that individuals recognize the symptoms of burnout and address them when needed.

"When a person begins to notice fatigue, physical and mental exhaustion, poor motivation, and emotional withdrawal, these are signs to seek help and guidance from a mentor or mental health professional," Skopp said.

It's also important for colleagues, friends, and family to support people who might be displaying those symptoms, Skopp said.

Symptoms may vary among individuals.

For example, you might have a person who's very outgoing and gregarious who becomes withdrawn and quiet. "That could be a sign that they're burning out," Gross said.

"But you also might have a person that's always just a quiet person, so that person being quiet wouldn't necessarily be a sign that they're burning out," he said.

Key warning signs would include "a marked negative change in mood or interpersonal interactions or ... decreased work performance," Gross said.

Skopp said "irritability and frustration" are also signs of burnout. And since workplace problems often can "bleed" into a person's personal life, burnout can fuel negative behaviors such as alcohol misuse, overeating, or prompt withdrawal from healthy activities socializing or exercise, Skopp said.

Self-care

Individuals should try to take care of themselves to prevent or reduce burnout. Skopp provided the following tips:

  • Eat well – maximize nutrition, minimize processed foods
  • Make time for relaxation, leisure, and fun activities
  • Exercise regularly – even if it's just 10 or 15 minutes on a busy day
  • Develop good sleep habits – aim for between seven and nine hours and set up a wind-down ritual to facilitate rest
  • Establish protective boundaries and respect your emotional needs
  • Separate work life and personal life
  • Cultivate a sense of humor
  • Build strong working relationships with co-workers
  • Recognize the signs of distress and seek help when needed

If you or someone you care about feels burned out, talk to your health care provider or someone you trust for help. Find out how to optimize your performance to prevent burnout and reach total force fitness by connecting your eight dimensions of fitness.

You also may be interested in...

New Training Course Offers Medics and Nurses Hands-On Experience in Austere Environment

Article Around MHS
3/14/2023
U.S. Army Capt. Morgan Bobinski and U.S. Army Capt. Lauren Blake, burn intensive care unit nurses, treat a simulated patient during the Tactical Trauma Reaction and Evacuation Crossover Course at Joint Base San Antonio-Lackland, Texas. (Photo by Jason W. Edwards, U.S. Army)

Battlefield trauma simulations, evacuation procedures, and trauma care are just a few of the scenarios that medics and nurses experience in a new training platform. Find out what makes the TTREX course so impressive that participants are volunteering to teach it.

Recommended Content:

Health Readiness & Combat Support

Medical Capability Development Integration Directorate: Training Vital to Army Health System

Article Around MHS
3/9/2023
Multinational partners conduct medical training as a part of Project Convergence 2022 at Fort Irwin, California on Nov. 6, 2022.  (Photo by U.S. Spc. Collin S. MacKown)

The Medical Capability Development Integration Directorate is critical to sustaining the motto of the Army Medical Department: “To Conserve the Fighting Strength.”

Recommended Content:

Total Force Fitness

Operation Blue Horizon Fosters a Joint Medical Environment

Article Around MHS
2/24/2023
U.S. Air Force, Army and U.S. Navy service members carry a mannequin to an Army UH-60 Blackhawk for a casualty evacuation during Operation Blue Horizon 2023 at MacDill Air Force Base, Florida. (Photo by U.S. Air Force Airman 1st Class Derrick Bole)

They say teamwork makes the dream work, and it's happening at MacDill AFB. Find out how Airmen and Sailors are collaborating to save lives.

Recommended Content:

Education & Training | Health Readiness & Combat Support

Eyes on Vision Readiness

Article Around MHS
1/27/2023
Military personnel gets eye exam

Good eyesight is often take for granted, but vision impairment can be the difference between mission success and mission failure. Find out what's happening on Joint Base Anacostia-Bolling so airmen in the National Capital Region remain sharply focused on their U.S. Air Force missions.

Recommended Content:

Vision and Hearing Loss Prevention | Vision Center of Excellence | Health Readiness & Combat Support

I Am Navy Medicine - and Certified Registered Nurse Anesthetist - Lt. Jason Balazs

Article Around MHS
1/27/2023
Military medical personnel administers ultrasound on patient.

National Certified Registered Nurse Anesthetist (CRNA) Week is January 22-28, 2023. Learn why CRNAs like Lt. Jason Balazs use extraordinary precision and focus to support critical mission readiness and their impact on this profession's long history and enduring record of patient safety.

Recommended Content:

Health Readiness & Combat Support

U.S. Army Medical Laboratory Forges Relationship with Australian Defence Force Institute

Article Around MHS
1/25/2023
Military personnel in medical laoratory

American soldiers from the 1st Area Medical Laboratory were hosted by their counterparts at the Australian Defence Force Malaria and Infectious Disease Institute in Brisbane, Australia. Find out what was discussed at this meeting to strengthen critical relationships, save lives, and enable both sides' mission readiness.

Recommended Content:

Building Partner Capacity and Interoperability | Health Readiness & Combat Support | Research & Innovation

959th Medical Group Airmen at BAMC Receive Distinguished Awards

Article Around MHS
1/18/2023
U.S. Army Col. Renee Matos speaks at ceremony

The New Year’s revelry may be over; however, with a host of local and national awards, the 959th Medical Group still has cause to celebrate. Several 959th Airmen assigned to Brooke Army Medical Center were recognized recently for their selfless service, professionalism, and clinical expertise, both at home and overseas.

Recommended Content:

Health Readiness & Combat Support

Injured Fort Bliss K-9 Handler Makes Inspiring Return to Duty

Article Around MHS
1/10/2023
Military personnel with K9

A military working dog handler assigned to the 93rd Military Police battalion survives a horrific motorcycle crash with a speeding pickup driver, but his prognosis was grim. Find out how dedication, motivation, and his sweet connection with a K-9 got U.S. Army Spc. Cade Brown back on the road to recovery.

Recommended Content:

Warrior Care | Health Readiness & Combat Support

Theater Medical Command Experiment Focuses on Large-Scale Combat Operations, Future Operating Environment

Article Around MHS
1/6/2023
Military medical personnel at Fort Sam Houston

The Medical Capability Integration Directorate hosted its culminating limited objective experiment for calendar year 2022. See how the Theater Medical Command (TMC) Experiment will affect large-scale combat operations and prioritize limited Army Health System capabilities and how the TMC will support future operating environments.

Recommended Content:

Health Readiness & Combat Support

New Work Group Looks at Preventive Health Measures for Service Members

Article Around MHS
12/9/2022
U.S. Army Brig. Gen. Christopher Mohan

The U.S. Coast Guard is now prioritizing a review of health-related data to determine how to reduce illness and injuries within the workforce. This shift is prompted by a policy update within the Coast Guard Medical Manual COMDTINST 6000.7, as well as the new Population Health Optimization Work Group that will impact members, civilians, dependents, and retirees.

Recommended Content:

Health Readiness & Combat Support | Medical and Dental Preventive Care Fitness

Two Public Health Command Europe Soldiers Receive Highly Sought-After Expert Medical Field Badge

Article Around MHS
11/30/2022
U.S. Army Sgt. Stephanie Hardin taking the M4 proficiency test

One officer and one enlisted soldier assigned to Public Health Command Europe earned the coveted Expert Field Medical Badge on their first try during a grueling three-week testing event conducted by the 173rd Infantry Brigade at Caserma Del Din.

Recommended Content:

Total Force Fitness

Medical Maintenance Sustaining the Warfighter

Article Around MHS
11/1/2022
U.S. Air Force Staff Sgt. Monica Hewey works on ventilator

Biomedical Equipment Technician, or BMET, is one of those little-known career fields in the Air Force, yet it has a big impact on readiness and lethality.

Recommended Content:

Health Readiness & Combat Support

Tactical Medical Augmentation Team Increases Combat Medical Capability

Article Around MHS
10/24/2022
TacticalMedical-725

To find a solution to an identified gap in medical care provided in combat situations, the U.S. Air Force 920th Rescue Wing’s Aeromedical Staging Squadron developed the Tactical Medical Augmentation Team, an embedded medical team that will bring a new level of patient care directly to the battlefield.

Recommended Content:

Health Readiness & Combat Support | Readiness Capabilities

U.S. Army's Regional Health Command-Europe Redesignates to Medical Readiness Command

Article Around MHS
10/11/2022
Military personnel at color ceremony

The U.S. Army is modernizing medical care to provide sustained expeditionary, and tailored medical forces to support the Army against any adversary in joint, multi-domain, high-intensity battlefields of the future and through the next pandemic.

Recommended Content:

Health Readiness & Combat Support

Training Marines as Combat Life Savers

Article Around MHS
10/7/2022
Military medical personnel practice lifesaving procedures

U.S. Navy Corpsman from Expeditionary Operations Training Group (EOTG), I Marine Expeditionary Force, hosted the second iteration of Marines training on life saving fundamentals and casualty care.

Recommended Content:

Health Readiness & Combat Support
<< < 1 2 3 4 > >> 
Showing results 1 - 15 Page 1 of 4
Refine your search
Last Updated: February 01, 2023
Follow us on Instagram Follow us on LinkedIn Follow us on Facebook Follow us on Twitter Follow us on YouTube Sign up on GovDelivery