NEW YORK — Feel like you’re not getting your fair share in the workplace? Psychologists refer to this as effort-reward imbalance. The perception that you are getting less than others for the same amount of work can contribute to symptoms associated with burnout.

If you feel that your workplace rewards aren’t in line with your efforts, here are some steps you can take to find more balance.

GET A REALITY CHECK. Equity theory, which was developed in the 1960s by a behavioral psychologist, says that to feel motivated, employees must be convinced the rewards they receive are fair and similar to those their counterparts are getting.

First ask yourself: Am I really being undervalued by my company? “You might have a different view of your skills and your marketability than others do,” said Dr Ben Dattner, an organisational psychologist in New York City.

Ponder the intangible rewards, too — are you deriving meaning from your work? Do you receive recognition for your efforts? Sometimes the grass isn’t greener when you tally up the benefits.

TAKE ACTION. Once you identify your priorities, think: “What can I constructively do about this?” Dr Dattner said. Have a conversation with your manager about your goals, said Dr Dennis Stolle, the senior director of applied psychology at the American Psychological Association.

Be concrete about what you want. If you’d like more compensation, take an objective look at the value you’re adding to the company. This type of information will help your manager advocate on your behalf, Dr Dattner said.

STOP OVERCOMMITTING. Some people have difficulty stepping away from work. This can lead to what psychologists call overcommitment, where people pour themselves into their work, even when the rewards do not justify that level of effort.

Overcommitment paired with low rewards can make workers vulnerable to emotional exhaustion, which is a sign of burnout, Dr Stolle said. If you have made your best effort and are still not being treated fairly, “you don’t have to live like that,” he added. “There are surely other opportunities.”

This article originally appeared in The New York Times.