Published on July 25, 2022

How to Avoid Burnout

Burnout is a really common condition in the modern world where we are so busy with work and life commitments. It’s basically the term we use to refer to a state of exhaustion both physically and mentally. 

If you’ve ever suffered from burnout, you will know that it can leave you feeling exhausted, unable to find the joy in life and so stressed that you find it hard to get up and do what needs to be done in the morning. Basically, it’s pretty awful.

The good news is, there are several things you can do to avoid burnout in your life…

Exercise regularly

Although it may feel like the last typing you want to do when you’re already feeling overwhelmed with the pressures of life, it is really important that you try to get some exercise. A lot of people don’t realize that exercise is actually a really good stress-reliever. It also gets those happy-making endorphins flowing around the body, which is never a bad thing. So, get up and get moving for at least 2 hours each week.

Get help

Asking for help is something that many of us are not very good at, but if you want to avoid burnout it is the most important thing you can do. Whether you ask your boss to update the healthcare staff scheduling software so that your workload is not so grueling, ask your employer for a mental health day or simply talk to a friend or therapist about the way you are feeling, anything you can do to get help from others is something that will positively support your mental health and hopefully keep the burnout at bay.

Eat omega-3 rich foods

Foods that have a high content of omega-3 fatty acids often have an antidepressant effect because the brain is made up mostly of fat and this healthy oil helps to protect it. Foods that are high in omega-3s include fish, walnuts, avocado, and flaxseeds, so eat as many of them as you can and you will probably find that it helps. Oh, and so will eating a healthy diet all round, so cut down on the junk and eat more fruits, veggies, and healthy whole grains too.

Take more breaks

Okay, so this may not be so easy depending on where you work and how your boss feels about breaks, but at the very least take your allocated breaks instead of working through them and if you can convince your boss to let you have a few more minutes to yourself each day, so that too, There are numerous studies that show more breaks lead to higher productivity levels, so this may not be as hard as you think! The more rest you have, the less likely you were to get stressed and burn out, it really is that simple.

Get enough sleep

On that note, it really is very important that you get as much high-quality sleep as you can for your mental health. Most adults need between 7 and 9 hours of sleep each night, and that should be uninterrupted sleep if possible. However, the right amount of sleep for you may vary so try experimenting to see what number leaves you feeling most refreshed.

Why is sleep so important? Because when you sleep it gives your body and mind a break; it gives your body time to heal and repair itself. If you’re working all day and you get very little sleep at night, burnout is pretty much inevitable. Don’t let that happen and do whatever you need to do to get plenty of sleep.


Meditation is great if you are feeling stressed out. When you close your eyes and start focusing on your breath, something almost magical happens; the whole world melts away along with your worries and cares and you learn how to just be in the moment. It’s a little moment of peace and relaxation that can leave you refreshed and ready to take on the world again, and since there are lots of apps that will teach you how to do it effectively, it is definitely something you should think about adding into your daily routine – even just 10 minutes a day will give you immeasurable benefits.

Burnout may be a modern disease, but it is far from inevitable. If you get serious about looking after yourself and you find as many ways to slow down and support your body and mind as possible, you can absolutely avoid succumbing to it, and the above ideas will help you to do that very effectively.

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