Administrative assistant burnout: how to decide what to change
Feeling burned out or undervalued as an assistant usually means something specific has to change: the workload, one manager, being invisible, or the pay. It does not always mean the whole career has to go. Naming which one it is makes the next step much clearer.
Below are the ways assistants decide, from the smallest change to the biggest. If you are having thoughts of harming yourself, please reach out now: in the US you can call or text 988, any time, free and confidential.
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US 988 Suicide & Crisis Lifeline
988 Suicide & Crisis LifelineAbout 314,400
Secretary and administrative assistant openings projected each year, 2025 to 2035
BLS Occupational Outlook Handbook$76,590 a year
Median pay for executive secretaries and executive administrative assistants, May 2025
BLS Occupational Outlook HandbookWays to decide
Name what is wearing you down
Too many people to support, being interrupted all day, a manager who never says thank you, or pay that has not moved are different problems with different fixes. Write down the last few days that left you drained and what happened on each.
- First step
- Tonight, write down the last three workdays that left you drained and circle what they have in common.
Make your work visible
Much admin work is noticed only when it goes wrong. A short weekly note of what you handled, fixed or prevented gives your manager something to see and gives you evidence for later conversations.
- First step
- This Friday, send your manager five lines on what you handled this week and what is coming up next week.
Renegotiate the workload
If you support more people than one person can, say so with specifics. Show what you handle, how long it takes, and ask your manager which things should come off the list or go to someone else.
- First step
- Track your tasks for one week and bring the list to your manager with a question about priorities.
Ask for the title or pay you have earned
Feeling undervalued is often a sign that the job has grown and the title and pay have not. If you already do executive assistant or office manager work, ask for the matching title and pay, with examples.
- Pay
- $76,590 median for executive secretaries and executive administrative assistants, May 2025
- First step
- List the work you do that is beyond your job description, with dates, and book time with your manager to talk about it.
Move to a different manager or team
Much of an assistant's day depends on who they support. An internal move to a different leader or department can feel like a new job while you keep your benefits and history.
- First step
- Look at your company's internal job board and ask a colleague in another team what supporting their leader is like.
Take time away
Paid time off, sick leave or a leave of absence can give you room to decide without deciding under pressure. Your employer's leave policy sets out what you can take.
- First step
- Ask HR for your company's leave policy and check how much paid time off you have left this year.
Build the exit first
If you do want out, it is easier to leave toward something. Pick the next role, whether that is project coordination, HR, operations or a different employer, build proof for it while you are still paid, and resign once you have an offer.
- First step
- Pick one role you would like next and save three job postings for it to see what they ask for.
Talk to someone
A trusted colleague, a therapist, a mentor or your employee assistance program can see what you cannot from inside exhaustion. Ask whether your employer's program includes counseling sessions. If things feel like too much, in the US you can call or text 988 any time.
- First step
- Find your employee assistance program's contact details on your company intranet or benefits site and save them in your phone.
Sample conversation
How a conversation with Carmen starts
Carmen asks before she suggests. An illustrative example, not a real person.
I support four managers and nobody notices anything I do unless it goes wrong. I'm exhausted.
That sounds tiring, and I'm glad you said it. Is it the amount of work, or that none of it gets seen?
Both, honestly. But mostly that I'm invisible.
Then let's start by making the work visible. A short Friday note to your main manager, and a list for a workload conversation. And if you are ever in crisis, you can call or text 988 any time.
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Questions & answers
- Is it normal to feel burned out as an administrative assistant?
- Many assistants feel it, especially when they support several people or their work is only noticed when something goes wrong. The feeling is worth taking seriously, and it helps to name what exactly is wearing you down before deciding what to change.
- What do I do if I feel undervalued at work?
- Make your work visible with a short weekly note, keep a list of what you handle beyond your job description, and ask your manager directly about title and pay with examples. If nothing changes after that conversation, it may be time to look elsewhere.
- Should I quit my admin job?
- Maybe, and it usually goes better when you plan it. Try the smaller changes first, like the workload, the manager or the title, and line up the next role before you resign if you can.
- Where can I get help if I'm struggling to cope?
- In the US, call or text 988 any time, day or night. Outside the US, contact your local crisis line or emergency services, or talk to a doctor. Carmen is a career coach and cannot give medical or crisis support.
More for administrative and executive assistants
Just talk something through
Sources
- 988 Suicide & Crisis Lifeline
- BLS Occupational Outlook Handbook: Secretaries and Administrative Assistants
Last checked September 29, 2026.