How to Avoid Burn-Out at Work

Life goes by pretty quickly.  You can easily get stuck on autopilot, not recognizing that you may be on the fast track to burn out, especially at your job. However, there are steps that you can take to avoid burning out in a stressful work situation. It is all about focusing on things you CAN control and taking back some of your power.

Signs of burn out are physcial and emotional exhaustion, ineffectiveness, decreased motivation, and increased moodiness and negativity. Daily stress at work can take a toll on your mind and body. Many people are not even aware that they are at high risk for burning out.

Here’s what to do if you think you may be facing burn-out:

Reach out to others

Connecting with coworkers, family, friends, or a therapist is a helpful way to combat stress and process your feelings. Don’t be afraid to reach out for support. Sometimes, just expressing yourself in a one sentence text can lift your mood.

Focus on your physical wellness

Eat a well-balanced breakfast. Shower and brush your teeth.  Move your body. Eat a healthy diet. Go to bed earlier. These are simple self-care activities that focus on your physical health. Getting back to your basic needs is a good place to start and can make a HUGE difference in how you feel in your daily life.

Set boundaries

You are the only one that can set boundaries in your life. No one else at work is going to try to protect your energy.  Saying “NO” is okay. Aim to take a full lunch break away from your work space. And commit to leaving the office on time or ending your day when you planned if you freelance.

Add fulfilling activities to your life

Focus on what you can do outside of work to bring yourself relaxation and/or joy. Sometimes you don’t need to take something away in order to live a more balanced life. Adding something like yoga, meditation, a music class, therapy, and/or a book club can be extremely beneficial in making you feel more fulfilled.

Burn out can greatly decrease the quality of your life. However, realizing that something needs to change is the first step in taking back control. If you feel like you could benefit from speaking with a therapist about burn-out and work/life balance, click here to work with me or one of our therapists who specialize in stress management.