Feeling Burned Out Mid-Career?

A woman lying on a bed wearing a white shirt.

Source: Kinga Howard / Unsplash

When we think of Hollywood tropes, perhaps one of the more well-used is that of the midlife crisis. In terms of narrative, it’s an easy point of conflict: a man (almost always a man.) wakes up one day. He realizes that his chosen profession is sucking the life out of him and decides to chuck it all and find himself, usually with giant consequences.

We delight in these stories as anyone who has worked for a while has inevitably thought, “What if I told the boss to take this job and shove it?” And then, most likely, remembered, “Oh, I have a mortgage and bills to pay.” Not everything translates well from film to real life, not the least of which is the recognition that in today’s working world, gender inequality and “second shift” responsibilities place even greater workplace stressors on women than men (Aldossari & Chaudhry, 2020).

While the classic midlife crisis may no longer be a thing (if it ever was), you, too, might be feeling a bit burned out these days. And if you are, you’re not alone. The 2023 Work in America Survey by the American Psychological Association identified employee mental health as one of the most important priorities for today’s workers. Further, 77 percent reported experiencing work-related stress in the past month, and 57 percent reported experiencing negative impacts because of work-related stress associated with workplace burnout.

Lots of people are examining their relationship to work right now. While much focus has been placed on young professionals and what they are looking for from a workplace, perhaps not enough attention has been paid to those more established employees working for 15 or 20 years and still have another 15 or 20 (or more) to go.

These are the people filling middle management (and some executive) roles, responsible for other people’s success and livelihoods. These people have established families, taken on mortgages and other debts, and made significant contributions to retirement plans. In other words, no matter how Hollywood depicts it, the further you are into a career, the harder it becomes to walk away. What do you do if you find yourself mid-career and questioning the meaning and purpose of your work and your worth?

Is It Burnout?

Everyone seems to be throwing around phrases like, “I’m so burned out right now.” But what is actual burnout, and how do you know when you’re experiencing it? According to the World Health Organization, “Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, feelings of negativism or cynicism related to one’s job, and
• reduced professional efficacy.”

Exhaustion, feeling overwhelmed, feelings of negativity, and feeling like you’re lacking in meaning and purpose can each be debilitating and have you questioning your personal and professional choices. And the challenge, when you’re in this place, is finding both the mental energy and time to look at it objectively. If you’re feeling exhausted by your job, it’s frankly hard to find the energy to figure out what to do about your job.

This is where trained, professional coaches can be a wonderful resource, and if you have the means to employ one, I cannot recommend that more. But if you can’t do that, you can still ask yourself important questions to assess where you are and identify the next steps. Even better, ask a trusted colleague, mentor, or friend to talk through these things with you. Chances are, they may be feeling some of the same things, and you can support each other in your processes.

Steps to Reengage With Your Career

When you’re feeling burned out, it’s easy to think about quitting. But that’s just one option. Before you walk into your manager’s office and rage, quit; take some time to ask yourself these questions.

1. Am I bored? We all need to feel challenged and as if we are progressing and learning. At a certain point in any role, you likely will hit a point of mastery. You may still like your organization and don’t want to make a wholesale change or can’t do that right now due to personal or financial reasons.

Burnout Essential Reads

An Integrative Approach to Caregiver Burnout

What Interventions Are Effective for Psychologist Burnout?

To start, talk to your manager about your role and responsibilities and see if there are opportunities to reset some goals or develop new competencies where you are. And if that can’t happen right now, think about where you can find motivation outside of work. Perhaps there is a volunteer organization you’ve always wanted to join or a certification you’ve always wanted to acquire. Work isn’t always going to fire on all cylinders, so take advantage of the less challenging or energizing times to pursue hobbies, build skills, and prepare for the future.

2. Am I overworked? It’s easy to jump to the conclusion that having too much on your plate means you need to leave and do something else, but not necessarily. Ask yourself: Do I like this organization? If I had a more manageable workload, would I feel more supported and able to be successful? Are there opportunities here I would like to pursue, given the chance?

If the answers to these questions are no, then it’s time to explore other options. But if the answer is yes, then it’s time for a talk with your manager. Be clear with them about your goals, time, and capacity. Have a frank conversation about what can and cannot be accomplished with your available resources. If they answer that you just have to continue as is, that is data you can use to make an informed decision about what’s next for you.

3. Do I need a change? Finally, you might be ready to make a change, whether due to boredom, lack of support, or other factors. And that’s OK. No one ever said you have to stay in one role, with one organization, or place for the rest of your life. No one ever said that work was supposed to impact your physical, mental, or emotional health negatively.

If it’s time to make a change, be honest with yourself, your loved ones, and your team about what you need. Gather data to make an informed decision. Reach out to mentors and wise counselors for guidance on the next steps. And remember: Your life and your career are long. This is one step on your path, but it doesn’t have to be the defining one.

Figure out what you need, ask for help, and move forward with intention.

To find a therapist, visit the Psychology Today Therapy Directory.