How to Prevent Burnout

Not many people get through life without experiencing burnout at some point. Whether it’s from working more than one job, taking care of a sick loved one, or juggling family life while going back to school, burnout is real, and it negatively impacts your life and health.

Common Signs of Burnout

If you think you may be experiencing burnout but are unsure, here are some of the most common signs:

  • Physical and mental exhaustion
  • Feeling overwhelmed
  • A need to isolate
  • Fantasies of escaping
  • Irritability
  • Frequent illnesses such as colds and flues 

Effective ways to Prevent Burnout


While it's commonly understood that exercise is vital for maintaining physical health, it also has a lot of benefits for our mental and emotional well-being. Engaging in regular physical activity not only enhances our physical fitness but also stimulates the release of endophrins, commonly known as feel-good hormones, which significantly uplift our mood. So, it is highly recommended to make a commitment to exercise at least 3-4 times per week. 

Get Enough Rest

It’s essential to get enough restorative sleep each night. Sleep not only plays a vital role in the growth and repair of our body tissues but also contributes to our ability to achieve a state of calmness and enhance our focus. 

If you have trouble getting sufficient sleep each night, implementing certain strategies can be beneficial. Avoid consuming caffeinated beverages past 2 pm, create an electronic-free zone in your bedroom by eliminating smartphones and other devices, and establish a relaxing nighttime routine by engaging in activities such as meditation, reading, or taking a relaxing bath. These practices can help promote a restful and uninterrupted sleep, enabling you to wake up feeling refreshed and ready to tackle the day ahead. 

Validate Your Feelings

While “Keep calm and carry on” may be a lighthearted phrase suitable for a decorative throw pillow, it may not always serve as the best advice. Sometimes it becomes crucial to acknowledge that you are facing difficulties and require a break. 

Putting pressure on yourself to constantly push through challenges without acknowledging your struggles can lead to further stress and burnout. Granting yourself permission to acknowledge your limitations and taking a break is an act of self-care and self-awareness. It allows you to recharge, reflect, and gather the strength needed to navigate through challenging times. 

Set clear boundaries 

Establishing distinct boundaries between work or other responsibilities and your personal life is essential. It's important to define and communicate these boundaries to ensure you have sufficient time for relaxation, hobbies and self-care. 

By setting clear boundaries, you create a space for yourself to unwind, pursue activities that bring you joy, and prioritize self-care. Also remember that maintaining a healthy work-life balance is crucial for your overall happiness and productivity.

Remember to Play

Regardless of being an adult, it's important to recognize the value of taking downtime for pure enjoyment. Whether it's playing a sport, pursuing a hobby, or attending the theatre, make sure to take out time each week to embrace yourself and the pleasures of life. This not only provides a break from responsibilities but also rejuvenates your spirit and enhances overall well-being. Balancing obligations with moments of fun and leisure contributes to a rewarding and meaningful life that prioritizes self-care and personal enjoyment.

Ask for Help

During stressful times, it’s important to reach out to others for help and support. Often, all we need is a compassionate listener to lend an ear and provide comfort. Don't hesitate to communicate with your friends and family, letting them know that you could benefit from their support. 

If your stress persists and doesn't go away, it may be worthwhile to consider working with a counselor who can assist you in navigating your emotions and offer effective coping strategies to address the challenges you're facing.  

If you’d like to speak with someone, please don't hesitate reach out to us.