Take one thing off the list
Choose something that can wait, be delegated, or be done to a simpler standard. If work is unsafe, prioritize immediate support.
MAKE ROOM TO RECOVER
Burned out.
Not broken.
When work has taken more than you can keep giving, another productivity trick may not be what you need. Start with support, make some room to recover, and decide what work should look like next.
You do not have to earn the right to rest.
Your way forward
TodayReduce the load
This weekFind support
Next chapterChange the conditions
You do not have to earn the right to rest.
01 — START HERE
Choose what would help this week
Select the areas where you want support. This builds a small action plan; it does not diagnose burnout or measure your mental health.
No signup needed. Your selections stay on this page and are not saved or submitted.
If you need immediate emotional support in the U.S., call or text 988 or visit 988 Lifeline. If you are in immediate danger, call 911.
02 — MAKE IT PRACTICAL
Recovery and career decisions can happen at different speeds
Treat these as options, not a timetable. Your circumstances and support needs decide the pace.
Ask for a concrete change
Name the workload, schedule, support, or role issue. Agree on an action and a date to review whether it helped.
Separate the job from the conditions
Would a different manager, workload, schedule, or scope help? Identify what has to change before assuming a whole new profession is needed.
Search for a sustainable fit
Ask future employers how priorities are set, how teams cover absences, and what happens when capacity is exceeded.
03 — WHAT MATTERS
Look beyond “Can I cope?”
What is the actual load?
Compare available hours and staffing with what is expected. A persistent mismatch needs an operational response.
What can I influence?
Separate what you can change from what requires a manager, HR, healthcare professional, or a new employer.
Who can help carry this?
Practical help, professional care, and trusted relationships can matter as much as the next career decision.
04 — A USEFUL TOOL
Draft a workload conversation
Use work facts rather than private medical details. Edit this draft to fit your relationship and situation.
Fill in the fields above to create your draft.
This uses a simple sentence template. Review the draft before using it. Your entries are not saved or submitted.
05 — KEEP PERSPECTIVE
You deserve support before you have all the answers
WHO describes burnout as an occupational phenomenon related to chronic workplace stress, not a medical diagnosis. Exhaustion can also have other causes. If symptoms persist or interfere with daily life, a qualified health professional can help you work out what is happening.
06 — GO TO THE SOURCE
Useful places to go next
U.S.-focused guidance, with international context where noted. Check source pages for current rules, eligibility, and details.
07 — COMMON QUESTIONS
What you might be wondering
Is this a burnout test?
No. The selections simply organize practical next steps. They do not measure severity or identify a medical condition. Speak with a qualified professional if your health or daily functioning is affected.
Should I quit to recover?
There is no universal answer. Consider safety, health, income, insurance, available leave, and support before deciding. A professional can help with health concerns; HR can explain benefits and processes. A checklist cannot decide for you.
Can I take medical leave for burnout?
The label alone does not establish eligibility. Under the FMLA, eligible employees at covered employers may qualify for leave for a serious health condition. State laws and employer policies may differ. Review the Department of Labor guidance and your circumstances with the appropriate professional.
How do I avoid repeating this in the next job?
Ask about staffing, workload tradeoffs, time off, after-hours expectations, and manager behavior. Request examples of how the team handles overload. Compare those answers with what you need.
What if I cannot afford to stop working?
Focus on changes you can pursue while employed: workload prioritization, available benefits, support, and a sustainable pace for exploring options. Check what time off is paid and what could affect coverage before making financial commitments.
Your next move can start
with taking care of you.
Oppy is being built for the worker: a career guide to help you clarify what fits your life and plan your next step when you are ready.
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