Five Tips for Beating Burnout

April 29, 2024 | By David St. Bernard and Danielle McCarron

Burnout can leave us feeling depleted and overwhelmed, however there are proactive steps we can take to prevent and overcome it. To help you beat burnout and maintain your well-being, we’ve put together five tips to get your started:

1. Establish Boundaries

One of the most effective ways to prevent burnout is by setting clear boundaries. Start by identifying commitments or tasks that exceed your capacity and learn to say no or adjust expectations. Simultaneously, prioritize activities that align with your goals and values. Healthy boundaries can create space for activities that fulfill you, reducing stress and consequently reducing the risk of burnout (Jones & Johnson, 2019). If establishing boundaries is challenging for you, working with a coach or therapist to better understand your needs can be a great place to start.

2. Build a Resilience Toolkit

Techniques such as the Eisenhower Box can help you categorize tasks based on urgency and importance, so that you can delegate or postpone lower priority tasks. This approach not only streamlines productivity but also frees up time for rest and self-care activities.

3. Give Yourself a Break!

Give yourself permission to rest and recharge and take your foot off the gas. Schedule regular self-care activities such as exercise, meditation, or hobbies that bring you joy. Set aside time each day (put it in your calendar if you must) to unwind and recharge, even if it’s just for a few minutes. It’s easy to neglect your well-being when you’re focused on career development and advancement however, by prioritizing self-care, you replenish your energy reserves and build resilience against burnout (Davis & Smith, 2020).

4. Don’t Face It Alone!

One of the most challenging aspects of burnout are the feelings of isolation and disconnection. Rebuild and strengthen your social connections with people who uplift you and reach out for support from trusted friends, family, or professional resources. Engage in activities that foster meaningful connections and cultivate a sense of belonging. A strong support network can provide a buffer against burnout during the challenging times (Garcia et al., 2021). Share your experiences and feelings with others who understand and empathize with what you’re going through. Remember, seeking support is a sign of strength and can be instrumental in reclaiming your well-being (Robinson, 2017).

5. Look for Small Wins to Make Big Changes

Making decisions from a place of burnout can feel overwhelming and when you aren’t operating at your full capacity, it can be discouraging. Look for the small steps you can take towards progress. Maybe taking a full day off on the weekend isn’t always possible, but taking 10 minutes to walk outside without your phone or computer, is.

These five tips can act as your compass towards taking proactive steps to beat burnout and create a healthier and fulfilled life. If you’re struggling with burnout and want help, connect with us we’ll help you get back on track and thrive in both your personal and professional life.

*Bonus Tip* Don’t quit your job just yet
Quitting your job when feeling burned out may seem like a tempting solution, but it’s essential to consider the potential consequences before making such a significant decision. Instead, consider exploring alternative solutions like talking to your employer about your concerns, seeking support from a mentor or therapist, or exploring opportunities for flexible work arrangements. By taking proactive steps, you can work towards finding a sustainable solution that allows you to thrive in your current job or make a more informed decision about your future career path.