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TikTok’s “quiet release” trend could actually be a sign that you need a break from your job. Here’s how to avoid burnout.
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Caroline Roberts writes articles and reports for He studies English at Cal Poly, and loves philosophy, Karl the Fog and a cup of strong black coffee.
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Although exhaustion and stress have become common symptoms in corporate America, they are also symptoms of work burnout. This is especially true for those who work in jobs that require sleepless nights and constant hard work. We all know that work can be exhausting, but burnout is different; it usually results in a loss of interest. Some have even railed against TikTok’s trend of “quiet release” — just do what you’re asked to do at work and don’t go above and beyond.
According to a Deloitte survey, 77% of respondents said they are burned out in their current job. In addition, your stress can actually warrant a diagnosis: the World Health Organization has considered burnout a dedicated “workplace phenomenon.” It is a chronic stress condition that can lead to fatigue, inability to succeed at work and even anxiety and depression.
If you think you might be experiencing work burnout, here are the signs to look for and how to avoid it.
Your work used to bring you joy, but now the minutes are slipping away like molasses. Everyone has a few boring things on their to-do list, but it goes deeper. Even the fun and exciting parts of your day are perfect and desperate to be completed.
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Not only does your work feel unmanageable, but simple tasks take much longer to complete and distractions become more common. You may not have the energy to be productive, work may no longer seem interesting, or you may not be able to concentrate even if you try.
Temperament is at an all time high and even your office mates are getting on your nerves. Impatience is a symptom of the underlying stress and anxiety associated with burnout.
Chronic stress can cause physical symptoms that make you feel unwell. These can also be symptoms of another mental health problem or other underlying medical condition, so get them checked out by a doctor if they interfere with your daily life.
Burns compromise your immune system. Your smell and sore throat won’t go away no matter how many home remedies you try.
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Not only is fatigue a sign of burnout, but insomnia also ranks high on the list. Your work feels so overwhelming that you can’t fall asleep or stay asleep all night.
Even when you clock out, spending time with family and friends isn’t as fun as it used to be. As burnout progresses, job dissatisfaction spreads throughout your life.
If any of the above ring true for you, burnout may be sabotaging your life. The good news is that there are concrete steps you can take to alleviate the situation. Now that you know what you’re suffering from, here are eight ways to reverse your burnout.
You’ve heard it a thousand times, but focusing on a balanced diet and staying hydrated really helps. If you want to stay motivated to increase your water intake, those water bottles will help.
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Moving your body has been shown to be a natural remedy for stress, anxiety and depression. Don’t worry if the gym isn’t your thing. It’s easier than ever to build your own home workout area or record fitness videos in your living room. Or, use Alexa to remind you to get your exercise in.
Try to log the recommended seven to eight hours. If insomnia interferes with your nighttime routine, improve basic sleep hygiene, such as keeping screens out of the bedroom. Heavy blankets have also been shown to help end sleepless nights.
Don’t shy away from describing your core business, but consider downsizing if side projects come up. Wait until you have renewed enthusiasm for your work before you say yes to taking on additional work.
No, one vacation won’t solve your burnout problem. But regularly incorporating weekend trips or sit-downs can help reduce burnout. Oh, and leave the laptop at home so you’re not tempted to work.
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Try to connect with people who uplift and support you. Reduce time spent with negative people who lower your self-esteem or drain your creative energy.
If stress makes you feel anxious, meditation and yoga may be the last things you want to do. But, forcing yourself to slow down and take a few deep breaths can help you calm down. You can also try breathing exercises to help with heart and stress.
Reconnecting with the playful side of your personality may also be the key to relaxation. Everyone has different hobbies, so find whatever activity you find “fun” and make time for it. If riding an ATV off-road is your idea of a good time, find a way to get on the road after a stressful day at work.
Burning is not a problem that will resolve itself in a few days. It takes time, but if you try to incorporate a few of these steps into your daily life, you’ll be much better prepared to handle workplace stress and burnout.
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The information contained in this article is for educational and informational purposes only and does not constitute health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals. Flying Car for 2025 Tesla Beta Full-Self-Driving iFixit’s Pixel Watch Teardown Best places to buy glasses online. vs
Pallavi is an editor for Money, covering topics from Gen Z to student loans. He is a graduate of Cornell University and is from Atlanta, Georgia. When she’s not editing, you can find her bookbinding skills or speeding through the streets of Charlotte.
This story is part of Power Money Moves, which covers smart money decisions for today’s changing world.
As inflation continues to rise, US households are paying hundreds of dollars more each month for basic necessities. If bringing in extra cash through a side hustle isn’t an option, it might be time to chat with your boss about a raise.
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Successfully negotiating your next salary or promotion isn’t just about the words you choose. That’s important, but so is cultivating your relationships and doing some groundwork to help seal the deal. I sat down with Alexandra Carter, Columbia Law professor and author of The Wall Street Journal bestseller, Ask More: 10 Questions to Talk About Anything
When you negotiate your salary, you want to focus on the contributions you’ve made. Remind your manager of the value you bring to the table, such as increasing productivity, increasing revenue, achieving predetermined goals.
Make sure you also review the salary data for the role. In the current climate, you should know that you may not already be saving your employer money. It is therefore costly for companies to search for new talent, interview candidates and train new employees.
“The search is expensive, both in terms of time and money. An employee making $36,000 costs about $12,000 — and what if you’re paying $150,000?” Carter said. “Your company needs to spend $50,000 to find your replacement and get them up to speed.”
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It’s hard to go into salary negotiations without another job offer on the table, so if you know that sticking with your company is saving them tens of thousands of dollars, that can be a powerful argument in your favor.
It is always important to time your salary discussion correctly. One strategy is to take advantage of “high-profile” moments — achievements and successes you’ve delivered on behalf of your company — to share compensation goals with your supervisor.
Remember, too, that most salary negotiations are not one-off negotiations. “Think of it as a political campaign,” Carter said. “If performance reviews are in March, you don’t start your campaign then. Get your question on the table early, when the company is making budget decisions and allocating dollars for the coming fiscal year.”
A key part of negotiations is gathering feedback from your partners and advocates. Before negotiating, make sure you meet with people who know your work best, who will support you and provide you with accurate assessments of your goals. Think like you’re coordinating a campaign: Whose input and advice will help you achieve your goals?
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“Talk to people who may be your allies and advocates, and ask them for advice on how to frame your request to your manager,” Carter said. “That way, on decision day, if all goes according to plan, your manager will not only hear your case, but also an “echo chamber” of people saying how great you are.”
This also means you have to be a team player and think about who you can support in their career goals. “When we support each other, it is possible for all of us to get where we want to be
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