7 Ways to Prevent Burnout According to a Licensed Therapist
Takeaway: While there are ways to recover from burnout once it’s happened, it’s more effective to prevent it from occurring in the first place. Here, I share some of the best ways to avoid burnout (including tips I give my therapy clients and use in my own life).
Understanding burnout
If you've experienced burnout firsthand, you know how draining and overwhelming it can be. While stress is a natural part of life, burnout goes beyond the day-to-day stressors that we all experience. The American Psychological Association (APA) defines burnout as a state of exhaustion that results from performing at a high level.
Burnout research (like this article) identifies three main dimensions of burnout: emotional exhaustion, cynicism or depersonalization, and reduced personal achievement. While these dimensions are focused on the emotional and psychological elements of burnout, people can also experience physical symptoms like stomach problems, muscle tension, and more.
Other common symptoms of burnout include
Fatigue,
Sleep problems,
Low self-esteem,
Loss of interest in activities,
Brain fog or trouble focusing and making decisions,
Reduced creativity,
Withdrawing from others,
and more.
Most burnout research focuses on job burnout. For the sake of this blog post, we will also focus on workplace burnout. Since I specialize in helping professional women heal from anxiety and find fulfillment in both their work and personal lives, I'm intimately familiar with work-related burnout and how to prevent it.
At the same time, I'd also like to note that you can experience burnout as a student, caretaker, or other role. (Check out this study that used the Parental Burnout Inventory to measure burnout in exhausted parents, for example.) Engaging in paid labor isn't a prerequisite for burnout.
Special considerations for professional women
As a therapist who specializes in working with professional women, it's important to note the unique stressors that women face both in the workplace and in their daily lives.
Some studies (such as this one) even suggest that women may be more likely to report burnout. Of course, there is no singular cause of burnout, and there are plenty of social forces that may make it difficult for men to admit that they're struggling.
Anyone can experience burnout regardless of their sex or gender identity, but societal, cultural, and structural issues (like sexism) can play a special role in burnout. It's essential to acknowledge the impact of these larger forces to effectively prevent and heal from burnout.
7 tips to avoid burnout
These strategies can help you effectively manage stress and kick burnout to the curb before it even happens.
1. Get clear about what burnout is and how it happens.
You're already well on your way by reading this post! Doing more research into the mechanisms behind burnout can give you the knowledge you need to prevent it. Plus, understanding common burnout symptoms can key you into early warning signs before you're incapacitated.
2. Check in with yourself consistently.
It can be easy to get stuck on autopilot, especially if you have a demanding career and need to fire on all cylinders to keep up. However, if you're stuck in a "go, go, go" mindset, you might miss the early signs that burnout is starting to take its toll.
I recommend cultivating a regular practice of checking in with yourself. This could be through journaling, mindfulness meditation, or over your morning cup of coffee. Take stock of how and what you're feeling as well as what you need.
3. Give yourself breaks before you need them.
If you're used to being a high achiever, taking breaks might feel uncomfortable or even unnecessary. (Trust me, I've been there, and so have many of my clients.)
With that said, I encourage you to take breaks before you feel like you need them. If you wait until you're depleted to rest, you'll likely need more time to recover than if you regularly allowed yourself to recharge.
4. Stay consistent with work-life boundaries.
You've probably heard this before, but I want to reiterate it here because it is so important. Maintaining a healthy work-life balance is key to your physical and mental wellbeing. I get that this can be easier said than done, so check out my blog post about how executive women navigate work-life balance for some inspiration.
5. Find fulfillment outside of work.
It's okay to enjoy your work (in fact, I encourage it) but diversifying your sources of fulfillment can help you have more balance in your life. You'll be less tempted to go into overdrive at work if you truly enjoy your personal life. Think: fostering your relationships, trying a new hobby just for fun, or volunteering at a local organization for a cause you care about.
6. Make self-care a non-negotiable.
If you neglect your well-being, you're at risk for chronic stress and burnout. I encourage all of my clients to make self-care a priority.
Self-care doesn't have to consist of journaling or candlelit baths, either (though it can). Eating a healthy diet, moving your body regularly, and maintaining healthy sleep habits all "count" as self-care. You can also try stress management techniques like deep breathing, progressive muscle relaxation, and more.
7. Consider working with a mental health professional.
All of these tips can help you reduce stress and combat burnout, but sometimes, self-management strategies aren't enough. That's where therapy comes in.
Burnout is never our fault, but some people have personalities, life experiences, or general tendencies that may make them especially vulnerable to experiencing burnout. Therapy can help you better understand your unique stress response and the specific factors that contribute to your tendency toward burnout.
In my work as a therapist, I also help women in Wisconsin and Minnesota get clear on their values and evaluate whether their current life (including their careers) is aligned with what they actually want. Plus, as a feminist therapist, I take special care to empower women in the midst of structural stressors that can add to their burnout.
If you're interested in learning more about what working together could look like, I invite you to reach out. I look forward to hearing from you and hopefully supporting you on this journey!