How To Avoid Burnout

This post was developed via a partnership with BetterHelp.

We tend to feel better about ourselves when we are working in function of our goals. But if we pressure ourselves to be “productive” all the time, then we might actually go too far in that direction and start to experience burnout.

Burnout is the emotional and physical response of your body when you experience chronic and prolonged states of anxiety and stress. It usually stems from a job that is far too demanding or even just life circumstances, such as being pushed into a caregiving scenario, managing financial strife, or not having a community of support. 

Here are some ways to prevent burnout before it even happens.

Speak To A Counselor Or Therapist

Sometimes the best help that we can get when we are in the throes of burnout comes from trained professionals. Even if you are reluctant to speak to a therapist, simply having some time to speak about yourself and your feelings each week can help ward off burnout by offering you privacy and emotional support.

For example, psychotherapy from BetterHelp is completely online, so if you have a particularly busy schedule, then you can simply tune into therapy from your office or the comfort of your home.

Mark The Difference Between Personal Time And Work Time

Especially if you work from home, personal and work time and tasks can start to blend together. Even if you don’t work from home, we are constantly attached to our tasks through phones and computers, and sometimes we never get the chance to “turn off” our weary brains. 

Little markers, no matter how small, between work time and relaxation time, can help your mind notice a ritual.

For example, you could set a rule for yourself that you will not sit down to work until you have brushed your teeth and showered. This rule can prevent you from getting focused on a task, then, all of a sudden, it’s 3 pm and you’re in your pajamas still, maybe feeling a little gross. 

Another tip could be setting a certain incense when it’s time to relax. Or maybe, if you have a pet, closing your laptop when you’re all done can signal to them that it’s time for a walk.

Make Time For You

When was the last time you did something because you– and only you– wanted to do it? It could be as simple as reading a book you like instead of assignments given to you at school, or maybe it’s listening to the music you like while you clean. These little moments can give us some time to unwind and remember who we are outside of an endless to-do list.

Ask For Help From Others

Sometimes, one person gets burnt out because other people aren’t doing their part. Maybe there are children that you have to take care of alone, or an ailing parent and you are the only child who offered to care for them. 

Openly explain your situation to other people who could help, not to guilt them or complain, but to create a plan of action for them. Create  plan for delegating the tasks at hand, and if they can’t contribute with their time, then maybe they can contribute financially. 

Don’t be afraid to ask for help, it is a necessary life skill for taking care of ourselves and other people.

Avoid Procrastination

Manage your time in a realistic way. Sometimes we get overzealous with taking on tasks, assuming that we will always operate at 100% capacity. But life isn’t like that for anyone, and by breaking up tasks and setting realistic goals, we can stay on top of our lives without getting overwhelmed by them. We can also be more realistic when telling other people no. 

Have A Healthy Lifestyle

It can be tempting, if you are living with constant stress levels, to fall into unhealthy habits. Unhealthy habits could mean eating poorly, abusing substances, or not getting enough sleep. These habits are completely understandable. 

But please remember that these habits can hurt you more long-term than help you. They can cause you to slow down or burn out. Instead, offering your body healthy food, time outside and away from the screens, avoiding addiction, and sleeping for 7-8 hours every night, will help you function better and for longer, giving you a boost and benefit in all your tasks. 

Introduce A Gratitude Practice

Even when we are incredibly busy, we can still find moments for gratitude and peace. There is always something to be grateful for, you just need to look out for it. Take a little time out of each day to remember what you are most grateful for, and through recognizing it, you can foster it and allow it to grow.