Emotional Wellness Mary Symmes is the founder of Self Investment Strategies and a life coach devoted to the empowerment of working women. Mary is also a clinical social worker in Alexandria, Va. Visit her Web site at SelfInvestmentStrategies.com Burned Out Question: At work I've been working on a big project that has meant I've had to work a lot of late nights. I'm starting to feel worn out, and irritable at work. I'm wondering if perhaps I'm getting burned out. What are the symptoms of workplace burn out and how can I overcome it? Dianne Answer: I agree that you are burned out! And probably physically exhausted also. You have many of the symptoms of prolonged stress and should take immediate action to take care of your physical and mental health. First, get some sleep. Pick a day (or better yet, a week) when nothing earth-shattering is going to be going on, and take that day off. Completely. Be out of touch. Turn off all your phones, your pager, leave the laptop at work, and tell everybody you will be incommunicado, never mind what happens. You may have to overcome considerable resistance both within yourself and from others, but really try to not buy into irrational anxiety, and insist on taking care of yourself. If you get really sick or "have a breakdown" you will be no good to anyone, especially yourself. And you will be much more productive if you are rested and refreshed. So once you have picked your day (or week), sleep in, as long as you want to. And then do exactly what you want to do. Read, walk, listen to music, get a massage, anything that helps you relax and that you enjoy. Then sleep some more. I am deadly serious about sleep. We Americans get far too little of it, and I think that accounts for a lot of the general irritability and incivility we see today. Sleep "knits up the ravelled sleeve of care," helps your body repair itself, improves your cognitive processes, and generally makes you feel better. Once you have gotten rested, follow general stress management practices to keep yourself on track. Examine whether your job is really meaningful to you and how you might reduce its demands on you. Learn to take a break, especially at night! Research has shown that our bodies (and minds) need a break every 60 - 90 minutes for at least 15 minutes. Take care of your physical and emotional needs - stay connected with friends, get exercise and eat right - and make your well-being a priority. If anxiety is a problem for you, you may want to get some counseling about how to manage it. You could even look at this episode of burnout as an opportunity to put more balance into your life in general, and to look at your job in particular to see if it is really the way you want to spend most of your waking hours. As the saying goes, "the life you save may be your own!" Good luck. Other Recent Questions: I can't decide if I should go back to work after I have a baby or not. Any advice? I'm worried that my husband may be having an affair. How can I find out? Ask Mary your questions The above is for general information only and is not intended to substitute for professional mental health treatment. Individuals should consult licensed professionals as needed.