Burnout is not a medical diagnosis, but for many people and careers, it’s a real physical and emotional condition. Psychologists define burning out “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”[1] Adam Boreland, PsyD, explains, “Burnout also happens when your work-life balance gets out of sync. This has been a common occurrence in the last few years, with the rise in remote work and technology permeating our daily lives.”

Between the pandemic, inflation, supply chain issues, job hirings and downsizing, political and macroeconomic concerns, the stock market—just about everyone living today is a little bit burnt around the edges. But maybe you’re really burned out. Signs of real burnout include:

• Fatigue. Are you tired all the time, and having a hard time getting enough rest? Are the demands of work, parenting, virtual and in-person work and new situations making you stressed to the point you just want to go to bed?

• Health issues. Constant headaches are a common sign of burnout, as are changes to your diet or sleeping patterns. Maybe you’re eating a lot more, or less. Perhaps you’re going to sleep at odd hours.

• Apathy. Do you have a persistent dissatisfaction with your work? Are you having a tough time determining why you are doing what you are doing each day? Maybe the joy of the job has gone, and you feel like you are just “going through the motions?”

• Emotions. Are you more angry or short-fused than usual? Or you may even feel depressed, worthless or helpless? All could be signs of burnout.  

If you begin to recognize burnout, the next step is to consider what to do about it. Often changing jobs, schedules, goals or other major adjustments aren’t immediately possible—sure the work may be causing you distress, but a person still has to put food on the table every week. What can you practically do to alleviate burnout?

The Bible gives us immediate hope and optimism in the Person of Jesus, Who tells us, “Come to Me, all who are weary and heavy-laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and humble in heart, and you will find rest for your souls. For My yoke is easy and My burden is light” (Matthew 11:28-30). What a comfort to know that Christ Himself cares about our worries and burdens, and asks us to come to Him with our troubles. When we do this, God promises “rest for our souls”. This is more than a physical break. It’s God saying He will help us step off the treadmill and give us a peace both in body and mind. So here are four steps to put these verses from Matthew into action.

First, rest. God built us to rest regularly. He devoted one of His Ten Commandments to rest—at least one day a week. Don’t take lightly that even God rested: “And on the seventh day God finished his work that he had done, and he rested on the seventh day from all his work that he had done” (Genesis 2:2). God didn’t need rest—He was setting an example for His creation. No person, no matter how much energy they have, or how demanding their work, can go without regular rest. So a first step to move beyond burnout is to rest. Not just eight hours of sleep a night. This means setting aside specific time each day to rest. Maybe it’s a short break after lunch, even a nap. Beyond this, set aside time to rest for multiple hours each week.

Do something to escape work entirely, like read a book, watch a movie, or take a hike. At one point during His ministry, Jesus told His disciples, “Come away by yourselves to a desolate place and rest a while” (Mark 6:31). He knew how essential rest was to functioning well. Before you can really deal with burnout, you must first deal with the physical and mental effects of it. Substantial rest that is a scheduled priority is an essential first step.

Second, pray. God’s promise in Matthew to the weary is for those who give Jesus their burdens. This can be accomplished in prayer. Philippians 4:6-7 gives us another promise: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

King David experienced burnout. In Psalm 142, David prays to God, saying “I pour out before him my complaint; before him I tell my trouble” (verse 2). Later he speaks of his desperate need and desire for rescue. When you pray about burnout, be honest with God, like David was. Tell Him your troubles and ask for His help. Psalm 142 is a great passage of Scripture to read when you are experiencing burnout—it reminds us that when we’ve exhausted all of our resources, we are not without God nor the ability to call on Him with our needs.

Third, assess. Only after rest and prayer will you now gain enough peace of mind to consider your next steps. Trying to press on through burnout without taking a break and talking to God keeps the entire burden on your own shoulders. God wants us to rest and pray so that we can recover and renew our strength. Galatians 6:9 reminds us, “Let us not lose heart in doing good, for in due time we will reap if we do not grow weary.” Spiritually, burnout is “losing heart”—the idea that no amount of effort will result in the good we are seeking. Galatians reminds us that we can persevere, but patience and rest are required.

If you’re burned out, then change is required. Maybe a lifestyle change, a schedule change, or a career change. If you continue down the road you are on, your result will be the same. Psalm 119:160 instructs us to weigh our lives against God’s Word and make adjustments where we have gotten off track: “I have considered my ways and have turned my steps to your statutes. I will hasten and not delay to obey your commands.” Consider now what changes might result in more energy, more passion and more persistence going forward.

Fourth, adjust. Romans 12:2 says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” In Christ, our model of living is entirely different. If you’re at a point of burnout, then rest, pray, assess and then take a step. Make at least one significant life-change to address burnout in your life. You don’t have to make every change immediately, but you do have to make at least one, right now. Ask God to help you through a time of transformation. Agree with Lamentations 3:40: “Let us examine our ways and test them, and let us return to the Lord.” Whatever adjustment you can make today, put it in God’s hands as you pray. Ask for His help in initiating positive change that will help you lift up from the ashes and begin growing in life and work once again.

[1] https://health.clevelandclinic.org/signs-of-burnout/

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