5 Tips When you Feel Exhausted at Work

Feeling exhausted at work is a common experience that can take a toll on productivity, mood, and overall well-being. While occasional tiredness is normal, ongoing fatigue can be a sign of burnout—something that shouldn’t be ignored. There are many reasons why exhaustion sets in, and often, we can pinpoint exactly what’s draining us. Yet, even with this awareness, it can be difficult to take action and prioritize our well-being. The pressure of endless deadlines, managing responsibilities, and supporting both ourselves and others can create a cycle of stress, anxiety, and frustration. The reality is, small, intentional changes can make a meaningful difference. In this blog, we’ll share five practical tips to help lighten the weight of exhaustion, allowing you to care for your mental and physical health without missing a beat at work.

Prioritize Micro-Rest

Stepping away from work, even for just a few minutes, is crucial for recharging your energy and improving focus, especially when you're feeling exhausted. One effective technique is the Pomodoro method, which breaks work into focused intervals followed by short breaks. To use the Pomodoro method when experiencing moderate exhaustion, try this: set a timer for 25 minutes to focus on a single task, then take a 5-minute break to stretch, walk around, or practice deep breathing. Repeat this cycle a few times, then take a longer 15-30 minute break after completing several intervals. This structure helps maintain focus and prevents burnout. However, when experiencing severe exhaustion, it's essential to seek rest and support. It’s important to remember that taking care of yourself is not a sign of weakness, but a vital step in maintaining both your well-being and effectiveness at work.

Fuel Your Body

Energy levels are closely linked to diet, and eating the right foods can help sustain focus and prevent fatigue. Quick, nutritious snacks like nuts, fruits, and yogurt can provide lasting energy throughout the day. Additionally, staying hydrated is crucial for preventing brain fog and maintaining mental clarity.

Set Boundaries 

Managing workplace exhaustion starts with identifying tasks that drain your energy and prioritizing them effectively. Speaking with your supervisor about which tasks require the most attention can help you structure your day around manageable goals. Our minds often convince us that there’s never enough time, but by tackling the most important priorities first, the rest of the work often falls into place. Setting boundaries is also key—learning to say “no” to extra tasks that exceed your capacity can prevent overcommitment and burnout. A respectful approach, such as, “Thank you for thinking of me for this task, but I need to focus on my current responsibilities to ensure my best work,” allows you to assert your limits while maintaining professionalism. If you’re unsure how to navigate this conversation with your boss, check out our blog, Should I Open Up to My Boss About My Depression?, for additional guidance on setting workplace boundaries.

Environment Changes and Movement 

Incorporating movement into your workday can significantly boost energy and mental clarity. Simple activities like desk exercises, stretching, or taking short walks can help combat fatigue and improve focus. Walking meetings or standing while working are also great ways to stay active without disrupting productivity. Additionally, optimizing your workspace by adjusting lighting, improving air quality, and ensuring proper ergonomics can reduce physical strain and discomfort. A well-designed environment not only supports physical well-being but also helps decrease anxiety and burnout by creating a sense of ease and balance throughout the workday.

Recognize When You Need Support 

Temporary exhaustion can often be managed with rest and short-term adjustments, while chronic burnout requires deeper intervention and lifestyle changes. Seeking support from managers, colleagues, or professionals can provide valuable perspective and relief. Open conversations with a supervisor about workload adjustments or seeking peer support can make a meaningful difference. In more persistent cases, therapy can be a powerful tool for managing burnout, helping individuals develop boundaries, recognize signs of mental fatigue, and implement coping strategies.