Work stress is one of the leading causes of psychological distress in today's society. When this stress becomes chronic and is not managed properly, it can lead to what we know as burnout or burned-out worker syndrome: a state of deep exhaustion that affects the physical, emotional, and cognitive health of the person experiencing it.
I'm Xènia Capel Salcedo, a licensed health psychologist registered with the COPC under number 14982. I offer online therapy specialized in work stress and burnout so you can regain control of your professional and personal life without needing to commute.
What is work stress?
Work stress is the physiological and psychological response a person has when job demands exceed the resources available to cope with them. It's a normal reaction and, in moderate doses, it can even be adaptive: it activates us, motivates us, and helps us meet deadlines.
The problem appears when this stress is sustained over time without adequate periods of recovery. The body and mind then enter a chronic state of alert that progressively erodes health, relationships, and the ability to enjoy life outside of work.
Some of the factors that contribute to work stress are:
• Work overload: More tasks than can be handled in the available time.
• Lack of control: Little autonomy over decisions that affect your daily working life.
• Role ambiguity: Not having a clear idea of what is expected of you.
• Interpersonal conflicts: Tensions with colleagues, managers, or clients.
• Job insecurity: Fear of losing your job or not meeting targets.
• Work-life imbalance: Work systematically intrudes on personal time.
What is burnout or burned-out worker syndrome?
Burnout goes beyond occasional work stress. The World Health Organization (WHO) recognizes it as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. It is not simply "being tired" — it is a state of exhaustion that affects three fundamental dimensions, according to the Christina Maslach model:
The three dimensions of burnout (Maslach Model)
1. Emotional exhaustion: A feeling of inner emptiness, of having no more energy to give. You wake up tired and arrive home even more drained. You feel you can't take any more, that you've reached the limit of your strength. This is the central dimension of burnout and the first one that usually appears.
2. Depersonalization or cynicism: You develop a distant, cold, or cynical attitude toward your work, clients, patients, or colleagues. People who once motivated you now provoke irritation or indifference. It's a defense mechanism: your brain is trying to protect you from exhaustion by disconnecting emotionally.
3. Reduced personal accomplishment: You feel that your work no longer makes sense, that you don't contribute anything of value, that you're incompetent, or that your efforts are pointless. Your professional self-esteem collapses and a deep sense of ineffectiveness appears.
Symptoms of burnout
Burnout shows up in multiple areas. Recognizing the symptoms is the first step to seeking help:
Physical symptoms
• Chronic fatigue that doesn't improve with rest
• Insomnia or non-restorative sleep
• Recurring tension headaches
• Digestive problems: nausea, abdominal pain, irritable bowel
• Muscle tension, especially in the neck and lower back
• Weakened immune system: frequent colds and infections
• Changes in appetite and weight
Emotional symptoms
• Sense of emptiness and hopelessness
• Irritability and disproportionate emotional outbursts
• Anticipatory anxiety on Sunday afternoons
• Feelings of failure and inadequacy
• Loss of motivation and excitement for projects you used to be passionate about
• Difficulty feeling positive emotions: joy, satisfaction, connection
Behavioral symptoms
• Procrastination and difficulty starting tasks
• Social isolation: avoiding colleagues, friends, family
• Increased consumption of alcohol, caffeine, or other substances
• Absenteeism or presenteeism (being there physically but mentally checked out)
• Neglecting personal responsibilities: health, home, relationships
• Steady decline in work performance
Who is most affected by burnout?
Although anyone can experience burnout, there are particularly vulnerable groups due to the nature of their work:
• Healthcare professionals: Doctors, nurses, psychologists, support staff. The pandemic worsened an already critical situation.
• Teachers and educators: The emotional load of teaching, large class sizes, and bureaucracy generate deep exhaustion.
• Caregivers: Both professional and informal. Caring for others without caring for yourself is a recipe for burnout.
• Social workers: Continuous exposure to others' suffering and the limitation of available resources.
• Tech sector professionals: Tight deadlines, a 24/7 availability culture, impostor syndrome.
• Self-employed and entrepreneurs: The pressure of carrying everything alone, with no safety net.
How does online therapy help with work stress and burnout?
Online therapy for work stress offers specific advantages that make it particularly suitable for this profile of people:
• No commutes: When you're exhausted, the last thing you need is another hour out of the house. Sessions from your own space remove that burden.
• Schedule flexibility: We can find times that fit your work day without adding extra stress.
• Guaranteed continuity: If you travel for work or move to a new city, therapy continues without interruption.
• Safe environment: Having sessions from home lets you be more relaxed and express yourself more freely.
Cognitive behavioral therapy (CBT) for burnout
CBT is one of the most effective approaches for treating work stress and burnout. In therapy we work on:
• Identifying automatic thoughts: "If I don't do everything perfectly, I'm a failure," "I can't say no," "If I ask for help, they'll think I'm weak." These thoughts feed the burnout cycle.
• Cognitive restructuring: Replacing rigid thoughts with more realistic and flexible ones.
• Assertiveness techniques: Learning to set clear boundaries with managers, colleagues, and clients without guilt.
• Time and priority management: Distinguishing urgent from important, delegating when needed.
• Relaxation techniques: Diaphragmatic breathing, progressive muscle relaxation, visualization.
Acceptance and commitment therapy (ACT) for burnout
ACT is especially helpful in burnout cases because it helps you to:
• Accept difficult emotions without fighting or avoiding them. Exhaustion and frustration don't disappear by denying them.
• Clarify values: Reconnect with what truly matters in your life, beyond productivity.
• Commit to actions aligned with your values, even when you feel fear or fatigue.
• Cognitive defusion: Learn to observe thoughts without letting them control you.
• Mindfulness: Cultivate presence to reduce rumination about the past and anxiety about the future.
Exercises for setting healthy boundaries
One of the pillars of burnout recovery is learning to set boundaries. In therapy we practice concrete exercises:
• The "automatic no" rule: When faced with any new request, the first response is "let me think about it." This avoids saying yes out of inertia.
• Digital disconnection: Set specific hours during which you don't check work email or your work phone. No notification is as urgent as your health.
• Closing ritual: Create a ritual that marks the end of the work day (changing clothes, going for a walk, closing the computer in a specific place).
• Assertive communication: Practice phrases such as "I can't take that on right now" or "I need more time to do it well."
Recovering work-life balance
Burnout recovery isn't simply about working less; it's about living in a more balanced way. In therapy we work on a personalized plan that includes:
• Reviewing life priorities: Many people with burnout have gradually abandoned the activities that gave them energy and meaning (hobbies, relationships, exercise) in favor of work.
• Self-care routines: We design a realistic routine that includes physical exercise, proper nutrition, enough sleep, and genuine leisure time.
• Rebuilding the social network: Burnout isolates. We work to recover meaningful connections with people who bring well-being.
• Redefining success: Question the definition of success you've internalized and build one that includes well-being as an essential component.
Burnout prevention: long-term strategies
Once you've recovered, it's essential to implement prevention strategies to avoid relapses:
• Emotional self-monitoring: Check in weekly on how you feel about work. Detect the early signs of exhaustion.
• Supervision and support: If you work in helping professions, professional supervision is essential.
• Real vacations: Truly disconnect, not just change the location from which you work.
• Training in emotional skills: Assertiveness, emotional management, and conflict resolution are skills that can be trained.
• Periodic review of boundaries: The boundaries you set today may need adjustment tomorrow. Maintaining them is an active process.
When is sick leave necessary for burnout?
There are situations in which sick leave is not only advisable but necessary:
• When exhaustion is so severe that it affects the ability to perform basic work tasks.
• When serious symptoms of anxiety or depression appear alongside the burnout.
• When physical health is significantly deteriorating (cardiac, gastric, immune problems).
• When the person feels they can't take any more and continuing to work could cause irreversible harm to their mental health.
Sick leave is not a failure — it's an act of responsibility toward yourself. It allows you to interrupt the destructive cycle and create the space needed for therapy to take effect. As a psychologist, I can advise you and coordinate with your primary care doctor if necessary.
Take the first step toward recovery
If you feel that work is consuming you, that you arrive home with no energy left, and that you've lost the excitement for what once inspired you, don't wait for the situation to get worse. Work stress and burnout are treatable, and recovery is possible.
I offer a free first informational consultation where we'll assess your situation and define together the path toward your well-being. Video-call sessions, in English or Spanish, with the guarantee of a licensed health psychologist.