How To Avoid Burnout (and Actually Feel Good About It!)
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Ever feel like you’re running on empty? Like no matter how much coffee you drink or how many hours you spend at the gym, you just can’t shake that bone-deep exhaustion? 😩
I know the feeling—juggling work deadlines, meetings, personal commitments, endless to-do lists, and finding time to breathe. But you know what? It really doesn’t have to be that way!
And no, avoiding burnout isn’t just about taking a vacation or sleeping more (though that would be GREAT).
So, let’s explore practical, easy-to-implement strategies that can help you sidestep burnout and reclaim your zest for life, THRIVE and not just survive!
How to avoid burnout without feeling guilty?!
1. Listen to Your Body
Ever feel like your body is sending you an SOS? It’s because it probably is! The first step in avoiding burnout is paying attention to what your body is telling you.
Are you constantly tired, irritable, or finding it hard to focus? These are red flags. Even if you try to push yourself to ignore these signs, two things will happen –
- Your productivity will be at a bare minimum
- Your body will give up, a.k.a, get sick somehow, forcing you to rest
And none of the above is an ideal situation to be in.
I once pushed myself so hard at work that I ended up getting super sick that I had to apply for a week’s leave—I’m sure my burnout break would have been 1-2 days.
Which is exactly why now, I make it a point to listen. If I’m feeling drained, I take a nap or go for a walk or call a friend to rescue. Trust me, a little rest goes a long way.
2. Set Boundaries because it’s not selfish
Ever feel like your workday never truly ends? Do you struggle with saying “no”, not only in the office but after that too? Join the club.
It’s easy to fall into the trap of wanting to please everyone. At work and then after that with friends and family as well. Talk about a fast track to burnout.
Setting boundaries is essential. And it means knowing your limits and sticking to them. Not pushing yourself only to please other people, because you’ll think that it’ll be rude or they’ll not like you very much if you reject their plans.
Try these easy ways out if you struggle a lil too much –
- Turn off email notifications after 6 pm
- Put your phone on “do not disturb” after work
- Put your phone on sleep mode at night
- If a friend calls, instead of giving them lame excuses, simply say that you need some time alone for self-care
3. Never Feel Guilty About Missing Out on Work
Ever skipped a work event and felt a pang of guilt? Or applied for a much-needed leave only to be end up thinking about work all day?
Babe, here’s the thing—your worth isn’t tied to how busy you are. Society has this weird obsession with hustle culture, making us feel like slackers if we’re not constantly grinding. Do you really want to be praised for burning the candle at both ends?
Give yourself permission to rest. Remember, rest isn’t a reward; it’s a right. I used to feel guilty about turning off my email notifications after hours until I realized that the world didn’t fall apart when I was offline.
And guess what? I started coming back to work feeling more energized and productive. Next time you’re tempted to skip that workout class or dinner with friends for work, ask yourself—will this make a difference a year from now? Chances are, it won’t.
4. Take Micro-Breaks
We’ve all heard about taking breaks, but have you tried micro-breaks? These are tiny pockets of time (like 5 minutes) dedicated to stepping away from your screen. Stretch, grab a snack, or even dance to your favorite song.
You can even set a timer to remind yourself to take these breaks to soar up productivity.
I’ve started using the Pomodoro technique—working for 25 minutes, then taking a 5-minute break. It keeps me focused and prevents that dreaded afternoon slump.
5. Break Tasks into Smaller Steps
Feeling overwhelmed by a massive to-do list? It happens to the best of us. One trick I’ve found incredibly helpful is breaking down tasks into smaller, more manageable steps.
Imagine trying to eat an entire pizza in one bite—impossible, right? But slice by slice, it’s totally doable (and delicious). Apply the same logic to your tasks. Instead of writing “Finish project” on your list, break it down into “Research topic,” “Outline key points,” and so on. It makes everything feel much more achievable.
6. Delegate and Share the Load
Are you a control freak? Do you feel like you have to do everything yourself to get it done right? Newsflash! YOU DON’T HAVE TO.
Delegation is your best friend. Sharing the load not only helps you but also empowers those around you. And yes, it may seem hard to find your copy-paste replacement, but there are the exact or even better people to do that same work for you than you. (Not lying, tried and tested)
You just want to believe that no one can do it better. And it’s all in your head.
Okay, so your excuse is that you don’t have the finances for that? Teach teenagers around you and make them work, hire from third world countries, or hire VAs partially for 2-3 days a week if not a whole month. There definitely are ways out!
7. Talk it Out
Ever heard the saying, “A problem shared is a problem halved”? It’s true! Sometimes, you just need to vent. Cry, rant, and just let it all out. Reach out to friends, family, or even a therapist. Talking about “it” can be incredibly cathartic.
I take absolutely 5 seconds to hit the FaceTime button to my best friend. I complain, laugh, put out useless thoughts of my brain out there and listen them back, make fun of it and by the end of it, feel a lot lighter.
8. Prioritize Sleep
Remember the last time you had a full eight hours of uninterrupted sleep? Probably not, right? Sleep is often the first thing we sacrifice when life gets busy.
Results? Major burnout. Sleep really is your body’s reset button. Think about it—how can you expect to function at your best when you’re running on fumes? No wonder, even after drinking tons of coffee, your sleep-scarce ass is always irritable and unproductive.
You know what? Don’t just sleep. Instead, have quality sleep—the one where you don’t wake up in the middle of the night or turn and toss every hour.
Create a bedtime ritual—dim the lights, read a book, and avoid screens at least an hour before bed. I invested in a comfy mattress, and some blackout curtains and my sleep quality improved drastically.
9. Start managing stress better
Ever feel like you’re juggling flaming torches while riding a unicycle on a tightrope (lol)?
I know what will people say. “Just relax!”—easier said than done, right? But managing stress isn’t about eliminating it completely. It’s about finding ways to handle it better. What makes you feel zen? Maybe it’s meditating, journaling, or even taking a few deep breaths.
My friend swears by the 4-7-8 breathing technique. Inhale for 4 seconds, hold for 7, exhale for 8. It sounds simple, but it works wonders in calming your mind and body.
Here are some other quick and easy ways to manage stress better –
- Do a quick five-minute meditation session using apps like Headspace or Calm
- Write down what’s stressing you out. Sometimes, seeing it on paper makes it less intimidating
- Watch a funny video or recall a funny memory
- Drinking water can help you stay alert and reduce feelings of stress. Sometimes, dehydration can make stress worse.
- Go for a short walk outside
10. Stay Active
I know what you’re thinking—”babe, I cannot even pick myself, how do I work the hell out?”
Who said you have to lift 30kgs or run a marathon? Pick some low effort and fun ways to work that body.
How about yoga, dancing around the house, or even a bike ride around the house? Oh, hiking to see your favorite sunset or go rock climbing?
Working out in small, fun ways pushes your body to stay active without feeling the stress to be your best self. And you’ll feel productive effortlessly! 😉
11. Practice Self-Care Like It’s Not an Option
When was the last time you took a day just for yourself? Just you, doing the absolute “useless” things like having a spa, going shopping, driving around listening to loud music, cuddling up in bed and binge watching?
I can assure you that thee things are not as useless as you think. They’re literally the charger to your low battery.
Start small. Maybe it’s a quiet morning with your favorite book or a walk in the park without your phone buzzing. NO, it doesn’t have to be expensive. Just relaxing & fun.
You know what? Make a promise to yourself that you’ll show up for your needs as much as you do for everyone else’s.
12. Do That One Fun Thing You’ve Been Putting Off
You know that vacation you’ve been dreaming of? Or that pottery class you’ve always wanted to try? Do it! Life is too short to keep putting off things that bring you joy.
Don’t wait for the perfect moment to do something fun. Book that trip, sign up for that class, or simply take a day off to do absolutely nothing. You deserve it. Doing something fun isn’t just a nice-to-have; it’s essential for your well-being.
A Quick Tip: Start with small steps. If a week-long vacation seems daunting, start with a weekend getaway. If you can’t commit to a class, try a one-day workshop. The key is to make it happen, no matter how small.
