Many of us are juggling heavy workloads each day. It can often feel like responsibilities between work and home continuously pile on with no end in sight. Over time, these demands can leave us feeling burnt out. Burnout can affect us physically, emotionally, and mentally. It brings feelings of extreme exhaustion, which are typically the results of prolonged or chronic stress. Here are eight tips to recognize and avoid the road to burnout.
- Recognize the Warning Signs
Stress affects each of us differently. Perhaps during times of stress, you notice muscle tension or headaches. You may experience changes in appetite, mood, or sleep patterns. These are personal warning signs that alert you to how stress is impacting you physically, emotionally, or mentally. Recognizing individual warning signs can help you manage stressful situations early and healthily.
- Set Boundaries
Know your physical and mental limitations and when to say no. Establishing and articulating your boundaries will clearly express your needs and expectations to others. When we fail to acknowledge our limitations and take on too much, we struggle to sustain our best efforts.
- Find Balance
While we do have seasons with more responsibilities and pressures than others, sustaining that level of intensity is not possible without finding balance. A healthy balance allows space for obligations and personal well-being. A lack of balance can show us where specific boundaries are necessary.
- Exercise Regularly
Regular activity comes with physical and mental health benefits. Exercise serves as both a stress reliever and a healthy outlet, helping to regulate cortisol levels. It gives your day an energy boost and increases the body’s natural production of endorphins, known as the happy mood-boosting hormone. Exercise does not always need to be long and intense. You can still make a difference with short bouts of intentional movement that add up throughout your day.
- Eat a Balanced and Nutritious Diet
A balanced, nutritious diet provides your body with the nutrients and energy it needs for efficient and healthy function. Focus on incorporating nutrient-dense fruits, veggies, whole grains, and lean proteins. Limiting processed foods or large amounts of added sugar can keep your energy levels more stable and lift your mood.
- Practice Good Sleep Habits
Prioritizing restful and adequate sleep is essential for our well-being. Our bodies need regular rest and recovery. It keeps our immune system strong and renews our energy to keep us going. Consider establishing a bedtime routine with relaxing, screen-free activities to help prepare your mind and body for sleep.
- Take Breaks
Taking a short, intentional break positively impacts your physical, mental, and emotional health. It allows you to briefly step away from the situation so you can redirect your thoughts and your focus. Practice a deep breathing or meditation exercise to help slow your heart rate and breathing rate and bring your thoughts back into the present. Periodically scheduling longer breaks can be equally beneficial. Incorporate moments in your week or month where you can get away and do something that brings you joy or stimulates your mind. Breaks will allow you to return with a fresh perspective and renewed productivity.
- Ask for Help
Stay connected with a support system of loved ones and professionals that you can regularly go to for conversation, encouragement, and advice. If burnout is affecting your day-to-day activities or you’re feeling like other coping strategies aren’t working, you should consider talking with your doctor or therapy professional. You never have to go through a challenging or stressful season of life alone.
Continue Reading October 2025 Newsletter: Exercising Mindfully