How to Avoid Burnout and Improve Your Well-Being

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When the year started, did you make a resolution to become the best version of yourself and improve your physical and mental well-being?

Many of us do, and unfortunately, many of us seem to hit the point of burnout at some point during the year. 

Burnout is very common in society today because hustle culture is so prevalent. We are constantly pushing ourselves to do more, which results in feeling overworked and afraid to set boundaries and say no. Just because hustle culture is common, doesn’t mean it should be your norm.

There are ways that you can stay balanced and fulfilled without burning the candle at both ends.

Here are some tips on how to avoid burnout and improve your overall well-being.

What is burnout?

Burnout is a state of complete exhaustion. Your mental, emotional, and physical tanks are running on empty, and you feel completely overwhelmed. Burnout is typically associated with work, but any intense levels of stress can bring it on. 

Burnout often shows up during extremely busy stages of life. You may feel burnt out around the birth of a child, product launch, stressful season of work, or when tackling a big move.

During a state of burnout, you may feel as though working more will solve your problems, but that could do more harm than good.

Here are some ways to prevent burnout that can actually lower your stress and improve your well-being.

Ways to Prevent Burnout

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Take breaks frequently during your workday

Since we know overwhelm can lead to burnout, it’s important to minimize that feeling as much as possible.

You can do this by taking breaks. Your mind and eyes need a break from your computer screen, and your body needs a break from sitting in your office chair.

Set reminders every hour to stand up, get some water, and stretch. Be sure to take a real lunch break too.

Move your body daily in a way that feels good for you

Movement and exercise should be a celebration of what your body can do for you—not a punishment.

Therefore, choose movement that you love like walking, weight lifting, pilates, or yoga.

Getting some daily exercise helps clear your mind and reduce stress.

Limit screen time

Constantly looking at your cell phone and the computer screen can give you a headache and increase your stress.

Set app limits on your phone, and try to avoid using screens right before bed and first thing in the morning.

This helps you stay more present and mindful.

Aim for 7-8 hours of sleep per night

Exhaustion is a main symptom of burnout, so getting a healthy amount of sleep each night can help avoid it.

Prioritize sleep as much as you can. Believe it or not, resting is just as productive as working.

Even if you have a lot going on in your life, you’ll feel more prepared to tackle it with adequate sleep.

Set realistic goals for your work days and weeks

If you find yourself ending the week feeling guilty that you didn’t get enough done, you may just not be setting realistic expectations.

Write down three things that you want to get done every day instead of drafting a long list.

That way, you’ll end each day and week knowing everything you accomplished, and you may even complete more items than you planned.

Stay hydrated and properly fuel your body

If you want to avoid burnout and improve your well-being, you must look at what you put into your body.

It’s important to stay hydrated throughout the day, especially when you’re busy.

Reach for fresh fruits and vegetables, and make sure you’re eating enough.

Fuel your body with food that energizes you instead of food that makes you want to curl up on the couch and nap.

Take time to rest and be still

Our world is only moving faster and faster and encouraging us to hustle harder and harder, so no wonder burnout is common!

This is why it is crucial to take time to rest and be still.

Resting for you may look like an afternoon nap, closing your eyes and taking a few deep breaths, or turning your phone off for a few hours.

You can also practice mindfulness through things like meditation, yoga, and journaling.

Identify and reduce or eliminate your stressors

Minimizing stress is important when it comes to fighting burnout.

In order to do this, you must know your stressors.

Is it your notifications? You can silence them.

Is it your Inbox? Set aside a block of time each day to check your email.

Do you need oral surgery in Queen Creek? Then, visit the dentist as soon as possible.

Is it the amount of work piling up on your desk? Delegate tasks when you can and implement batch working into your day.

Being able to control your stress is key to avoiding burnout.

Lean on your support system and ask for help

Your community is there to help you when you need it, especially if you are nearing the point of burnout.

This support system may be your family, significant other, friends, neighbors, or team.

Asking for help empowers you because let’s face it, you probably need it—and it also empowers them.

Getting some things off your plate like grocery shopping or childcare or tasks around the help may free up the space for you to rest and take care of yourself.

Don’t be afraid to say no

No is one of the most powerful words we can say.

If you are a people pleaser, it could be difficult for you to say no.

However, it’s something that you must master if you are determined to avoid burnout.

Say no to the things that drain you and are going to interrupt your peace.

If something isn’t aligned with your life at the moment, don’t be afraid to say no.

Before You Go

Burnout does not have to be inevitable in your life. If you are proactive and follow some of the tips mentioned, you will be more likely to avoid burnout.

Be sure to always prioritize your health, happiness, and self-care, and that will dramatically improve your well-being.

Remember that when you show up as the best version of yourself, that will inspire others to do the same.