Preventing burnout

Last reviewed: June 2026. We review our guides regularly to keep them accurate.

How to avoid burnout

Feeling completely burnt out from our jobs and the many responsibilities that come with being a spouse, a parent or just being an adult happen more often than we think. We tend to get overwhelmed and stressed trying to get everything done that is required of us in our professional lives. Adding your personal life to what is left from an 8 hour – 10-hour workday and trying to squeeze in some well-deserved “me time” can cause us to burn out quicker than we had hoped.

What exactly is burnout?

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.  It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.

How do we prevent burnout? 

1. Sleep:

Sleep is one of the most common burnout prevention tools, as not getting enough sleep can lead to no restoration time after a long day. It is proven that adults need between 7 – 9 hours of sleep to be able to handle a potentially stressful day and to be successfully productive. If you are struggling to fall asleep try looking up some helpful tips on how to achieve better and more peaceful sleep.

2. Exercise:

Exercise prevents stress on the body and mind and is beneficial to our health. The health benefits of doing 30 minutes of exercise every day can be life-changing and will improve your memory and brain function. Exercise will improve your quality of sleep, reduce feelings of anxiety and depression, lower blood pressure and protect against many chronic diseases.

3. Surround yourself with positivity:

Your mindset can dictate your day, if you think positive you will feel positive, and when you feel positive you’re left with less room for negative thoughts and stress. Positivity can make you feel happy and more willing to take on the day. Start your day with a positive quote or a feel-good song to set the mood for the rest of the day.

4. Take a break:

Sometimes when you are feeling burnout the best thing could be to stretch your legs and get fresh air. Stepping away from your desk for just 5 minutes can recharge and motivate you to complete the task at hand. Another great way to de-stress is simple breathing exercises, deep breaths in and out for 2 minutes can slow your heart rate down, allowing you to feel more in control and reduce tension.

5. Make time for self-care:

You must make time for yourself to take extra care of your mental health. This can be as easy as dancing to your favourite song or buying yourself flowers. Taking a bubble bath or catching up with an old friend. This does not have to be a coffee date or dinner, just a phone call with a loved one can be uplifting. Whether it is 10 minutes or an hour just to yourself, it is important to take a well-deserved time-out. There is no point in burning yourself out to achieve your goals if in the end, you cannot enjoy the success of your hard work. Having days off to live life is so important, enjoy the moment and spend time with the ones you love to give you that boost at the start of the week. Make a work schedule to plan your week ahead and be ready to take on any challenge. Caring for your body, mind, and spirit is your greatest responsibility, and refueling your tank will take you further on the journey. Always remember to have balance and that your number one priority should be your well-being.