How to Recognize and Prevent Burnout: Tips To deal with Burnout Stress

How to Recognize and Prevent Burnout: Tips To deal with Burnout Stress

Are you feeling run down and exhausted? Do you feel like you can’t keep up with your work or your personal life? If so, you may be experiencing burnout stress. Burnout is a very common problem, but it is also preventable. In this blog post, we will discuss what is it and the signs of burnout also how to prevent it from happening. We will provide some tips for staying healthy and productive when you are feeling overwhelmed.

What Does Burnout Mean?

what is burnoutBurnout is a state of mental, physical, and emotional exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, unable to meet constant demands, and unable to cope with the stressors in your life.

And, as this stress continues, you begin to lose motivation, focus, and energy—which can lead to errors, accidents, and absenteeism. You may find yourself feeling irritable, hopeless, and helpless. You may also experience changes in your eating or sleeping habits.

Even so, burnout stress reduces productivity and saps your energy, leaving you feeling empty, hopeless, and resentful. If you’re struggling with burnout, take heart: You can get through this.

Signs And Symptoms Of Burnout Stress

Most of us are familiar with the feeling of being “burned out.” Whether it’s from our jobs, our relationships, or other areas of our lives, we’ve all felt the effects of burnout stress, and fatigue.

In fact, burnout stress is considered a gradual process. It can sneak up on you, making it hard to identify until it’s too late.

Here are some signs and symptoms of burnout stress that are categorized as; physical, mental/emotional, and behavioral:

Physical Symptoms Of burnout Stress

  • Feeling exhausted or run down all the time
  • Insomnia or other sleep problems,
  • Headaches or other physical aches and pains.

Mental/Emotional Symptoms Of Burnout Stress

  • Feeling irritable, angry, or short-tempered all the time
  • Constant worry and feeling overwhelmed
  • Difficulty concentrating or making decisions

Behavioral Symptoms Of Burnout Stress

  • Procrastination or neglecting responsibilities
  • Withdrawing from friends, family, and social activities
  • Exhibiting risky behaviors, such as; drinking too much alcohol, overeating, or engaging in reckless behavior.

If you are experiencing any of these symptoms on a regular basis, it’s important to recognize this and take action to prevent burnout stress. Otherwise, it can lead to more serious health problems, such as; anxiety, depression, or heart disease.

Causes Of Burnout Stress

Causes Of Burnout StressThere are many factors that can contribute to burnout stress. Some of the most common include;

Work-related stressors

In some cases, there could be a specific event or situation at work that’s causing you stress. For example, you may be working long hours, have a heavy workload, or be dealing with difficult co-workers or clients.

It includes;

  • Unrealistic deadlines that make you feel like you’re always under pressure
  • Lack of support from your boss or co-workers
  • Feeling like you’re not appreciated or recognized for your work
  • And, overly expectations demanding by your job.

Personal stressors

There are various factors that can contribute to stress in your personal life. It might be a recent divorce or death in the family, financial problems, or health issues.

Or, it could be something that’s been going on for a long time, such as; caring for an elderly parent or raising young children.

No matter what the cause of your stress is, it’s important to find healthy ways to cope with it. Otherwise, it can lead to burnout stress.

Lifestyle choices

Certain lifestyles choices can also contribute to stress and the risk of burnout. For example, if you don’t get enough sleep or exercise, it can leave you feeling run down and make it harder to cope with stress.

Also, if you smoke, drink too much caffeine or alcohol, or eat an unhealthy diet, it can all lead to physical and mental health problems that add to your stress levels.

Environmental Stressors

The environment can also make you feel burnout stress. This could be anything from;

  • Noise pollution
  • Traffic
  • Poor air quality
  • And, extreme weather conditions.

All of these can have an impact on your stress levels and contribute to the risk of burnout stress. Therefore, it is important to identify the causes of your stress and find ways to reduce or eliminate them.

How To Prevent Burnout?

How To Prevent Burnout?It is important to take some time out for yourself every day, even if it is just a few minutes. Prevention is key when it comes to burnout.

  • Try to stick to a regular sleep schedule,
  • Exercise regularly, and eat healthy foods.
  • Also, make sure to take breaks during the day
  • Avoid working too late into the night.

If you are already feeling burnt out, it is important to take some time off to relax and rejuvenate. Sometimes all you need is a weekend away or a day at the spa.

However, if you find that your symptoms are not improving after some time off. It is important to consult with a doctor or therapist who can help you develop a plan to manage your stressors more effectively.

Burnout can be difficult to deal with, but by taking preventive measures and seeking help when needed. You can actually overcome it!

Dealing With Burnout Stress

When you feel burnout, it can be tough to keep going. You might feel like you’re running on empty, and every task is a monumental effort. It’s important to recognize the signs of burnout so you can take steps to prevent it.

Here are some tips for dealing with burnout stress:

Get Support From Other People

Get Support From Other PeopleIt is the foremost step to take when you feel like you’re about to burn out. Talk to your friends, family, or therapist about what’s going on. They can offer support and help you develop a plan to manage your stress.

  • Reach out to your close ones – the people who care about you and want to help.
  • Try to be social with your co-workers – build a support network at work.
  • Set boundaries with the people in your life – know when to say no, and don’t feel guilty about it.
  • Find positive friends – people who will support your decisions and make you feel good about yourself.

Change Your Outlook Towards Stress

Stress is a normal part of life, and it can actually be beneficial. It helps you stay alert and motivated. But when you’re constantly under stress, it takes a toll on your body and mind.

Try to see stress as something that challenges you rather than overwhelm your reactions to stressors. And try to understand why they bother you so much. In fact of escaping from it.

  • Identify the things that are outside of your control – there’s no use stressing over things that you can’t change.
  • Focus on the present moment – worry about one thing at a time, and don’t dwell on the past or future.

Make Time For Relaxation And Hobbies

It’s important to make time for activities that help you relax and enjoy yourself. When you have hobbies that you’re passionate about, it can help reduce stress.

  • Take some time out for yourself every day even if it’s just for a few minutes.
  • Do something that you enjoy every day, even if it’s just for a few minutes.
  • Find a hobby that you’re passionate about.
  • Make sure to schedule some time each week to relax and do something you enjoy.

Because at end of the day, you need to remember that you’re worth it. And taking care of yourself is the best way to prevent burnout. So, make time for yourself and do what makes you happy.

Enhance Your Creative Side

It is said that creative people are less likely to experience burnout. Because they have an outlet to express their emotions and they’re constantly challenging themselves mentally.

So, if you’re feeling burned out, try to tap into your creative side.

  • Write, paint, draw or do whatever makes you feel inspired.
  • Challenge yourself to come up with new ideas.
  • Find a way to express yourself creatively every day.

These are just some of the things you can do to deal with burnout stress. Because creativity is something that can lead you to a happy and stress-free life. So try to be creative in whatever you do. And if you’re feeling burned out, don’t hesitate to reach out for help.

Set Boundaries To Deal With Burnout

It is very important to set boundaries in order to avoid burnout. You need to know your limits and stick to them.

  • Don’t try to do everything at once – focus on one thing at a time.
  • Know when to say no – don’t feel guilty about it.
  • Set aside some time for yourself every day – even if it’s just for a few minutes.
  • Find a balance between work and play – make sure you have time for both.
  • Remember that you’re not superhuman – you can’t do everything all the time. Be realistic about what you can and cannot do.

Take care of yourself first and foremost. And, for you, your health should be your number one priority. There are people who just want to see you succeed and will help you get there. But at the end of the day, it’s up to you to make sure that you’re taking care of yourself.

Support Yourself With Healthy Diet And Exercise

Support Yourself With Healthy Diet And ExerciseA healthy diet and regular exercise are important for overall health and wellbeing. But they can also help reduce stress levels and prevent burnout.

Exercise releases endorphins, which have mood-boosting effects. And a healthy diet provides the nutrients your body needs to function properly.

So make sure you’re getting enough exercise and eating a balanced diet. These two things will help you stay physically and mentally healthy. And they’ll also help you deal with stress in a more constructive way.

Drink Alcohol In Moderation

Drinking alcohol in moderation can actually help reduce stress. But, if you’re drinking too much, it can have the opposite effect and contribute to burnout.

So, if you’re going to drink, do so in moderation. And make sure you’re not using alcohol as a way to cope with stress. That means, limit yourself to one or two drinks. And make sure you’re not drinking every day.

Seek Professional Help If Necessary

If you’re feeling overwhelmed by stress, don’t hesitate to seek professional help. A therapist can teach you how to manage your stress in a more effective way. And they can also provide support and guidance if you’re dealing with a difficult situation.

So, if you’re feeling burned out, don’t hesitate to reach out for help. There are people who can and will support you through this tough time. And they can help you find a way to cope with stress in a more constructive way.


With these tips, you can hopefully avoid burnout stress or at least catch it early and get back on track. If you are struggling with burnout, don’t hesitate to ask for help from a friend, therapist, or doctor.

These professionals can help you way more than anyone else. And they will be more than willing to help you get your life back on track.

A Word From Therapy Mantra

Your mental health — Your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.

At TherapyMantra, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, workplace Issues, addiction, relationship, OCD, LGBTQ, and PTSD. You can book a free therapy or download our free Android or iOS app.