We’ve all experienced days, weeks, or even months where we just feel completely drained, unmotivated, and like we’re running on fumes. Maybe work demands have reached a fever pitch, or personal responsibilities have piled one on top of the other until you can barely keep your head above water.
Whatever the root causes, those periods of prolonged stress and fatigue could be symptoms of a very real condition called burnout. And contrary to what many believe, burnout doesn’t just impact overworked healthcare professionals or those in high-pressure careers. It can happen to anyone trying to juggle life’s many roles and responsibilities.
According to the World Health Organization (WHO), burnout is characterized as an “occupational phenomenon” resulting from chronic workplace stress that hasn’t been successfully managed. But it can apply to non-work situations too. In clinical psychology, burnout is understood as being brought on by any number of personal circumstances and stressors outside of your job.
So whether it’s struggles at work, challenges at home, or an overwhelming combination of it all, the physical and mental exhaustion of burnout can leave you feeling totally depleted of motivation and sense of personal accomplishment.
The good news is that burnout is preventable if you learn to recognize the warning signs early and make self-care a top priority. To help you stay feeling energized and engaged, let’s take a look at some of the key steps experts recommend.
1. Recognize and Respond to Signs of Stress
Burnout often begins with stress steadily building until it reaches an unmanageable level. That’s why the first step in prevention is being able to quickly identify the signals that excessive strain is being placed on your mind and body.
Potential stress symptoms can include a nervous or upset stomach, cold and clammy hands, headaches, teeth grinding, and tense muscles. Of course, these signs can manifest a bit differently in each individual.
The key is learning to tune into your body’s personalized stress responses. Once you begin noticing the telltale signs, you can then act quickly to relieve the pressure through strategies like:
• Going for a walk to clear your head
• Practicing breathing exercises or meditation
• Calling a friend to vent
• Keeping a journal to sort through your thoughts
Engaging in simple stress-relieving activities like these as soon as you start feeling overwhelmed can stop acute stress from spiraling into full-blown burnout. Don’t let things build up until you’re already feeling drained and disengaged. Be proactive!
2. Set Clear Boundaries
Boundaries are the limits we set to establish what we deem acceptable in our lives when it comes to things like workload, relationships, and general treatment from others. Having well-defined boundaries that you consistently uphold is crucial for staving off burnout.
Think about it: if you don’t have firm boundaries in place, it becomes far too easy to take on more responsibilities than you can reasonably manage, whether that’s putting in extra hours at work, saying yes to every favor asked of you, or failing to carve out time for your own needs.
Eventually, that lack of limits will leave you feeling stretched way too thin until you’ve completely depleted yourself. That’s why setting (and enforcing!) boundaries is a form of self-preservation.
This could mean:
• Not checking work emails beyond certain hours
• Only committing to a realistic number of activities or meetings
• Saying “no” to requests that would compromise your values or well-being
• Speaking up if you feel you’re being treated unfairly or disrespected
Boundaries ensure your time, energy, and efforts go towards things that are truly meaningful and important to you. They help prevent you from falling into the trap of trying to be everything to everyone—a surefire path to burnout.
3. Strike a Work-Life Balance
In our always-on, hustle culture, it’s all too easy to fall into the habit of relentlessly working and never taking breaks. But that mindset will quickly deplete you and potentially lead to burnout if left unchecked.
Striving for greater work-life balance as an antidote is so important. Research shows that when we’re able to devote quality time to activities and relationships outside of our careers, we become more productive, motivated, and satisfied when we ARE at work.
The reason is simple: having ample opportunity to rest, recharge, and nurture other areas of life gives us more energy and focus. But if all you do is work without any breaks or outlets, you’ll inevitably run out of steam—which opens the door to burnout.
So look for ways to set firmer boundaries between your work and personal time. Make your days off truly work-free. Spend time pursuing hobbies you’re passionate about. Lean into relationships with friends and family. Do whatever helps you achieve that crucial balance and separation between your many roles.
4. Prioritize Self-Care
While it may seem cliche, making self-care an essential part of your routine is one of the most effective ways to prevent burnout. It’s all about implementing habits and activities that reduce your stress levels while refueling your mind, body, and soul.
Self-care can encompass a wide variety of practices, but a few common ones include:
• Getting enough quality sleep each night
• Eating a balanced, nutritious diet
• Staying hydrated
• Reading inspiring books
• Spending time in nature
• Doing enjoyable hobbies like crafting or gardening
• Practicing relaxing rituals like taking baths or getting massage
Don’t think of self-care as indulgent pampering. Rather, it’s giving your mind and body what they need to keep functioning optimally and managing stress in a healthy way. Without taking those rejuvenating steps, your resilience and capacity for handling demands will steadily drain away.
5. Exercise Your Body AND Mind
Committing to regular physical activity is a potent form of self-care that can work wonders for preventing burnout. Not only does exercise give you an outlet to relieve pent-up tension and stress, but it also boosts mood-enhancing endorphins and gives you more energy.
You don’t have to train for a triathlon or log intense workout sessions to reap these benefits, either. Something as simple and accessible as a daily walk or restorative yoga flow can make a big difference in relieving the physical and mental strain that precipitates burnout.
For an added boost, look into mindfulness practices like meditation too. Studies show that techniques focused on being present and self-aware help to lower anxiety and depression, improve sleep, and increase your ability to cope with life’s inevitable stressors.
Making time for your favorite workout and unwinding with some meditation, even if it’s just 15-20 minutes per day, reinforces your commitment to caring for your overall well-being. That prevents burnout in two big ways: by managing your stress levels in the short-term, and also increasing your resilience long-term.
Don’t underestimate the impact of having people in your corner who can listen without judgment, provide encouragement or comedic relief when you’re burned out, or lighten your practical load during challenging times. Staying connected to these supporters, and being open about sharing your struggles, relieves some of the weight from your shoulders.
