In today’s fast-paced world, individuals often feel stretched thin, facing overwhelming and seemingly impossible deadlines. Many people arrive at work early, leave late, skip meals, and survive on coffee, cigarettes and energy drinks. After getting home late, they eat a quick meal, often in front of the TV, only to find themselves too exhausted to stay awake yet unable to sleep. The next morning, they struggle to wake up, still feeling depleted and tired, and the cycle repeats until burnout occurs. This burnout doesn’t just affect the individual, both in and out of work; it also impacts the work team and organization. Burnout manifests differently from person to person.

The World Health Organization defines burnout as “an occupational phenomenon characterized by feelings of exhaustion, cynicism and inefficacy.” There are several reasons why burnout happens.

Burnout occurs when relentless work demands push the body beyond its limits, causing cortisol levels to remain consistently high. This constant stress on the body eventually weakens the adrenal system, making it more susceptible to illness, whether a simple virus due to lowered immunity or a more serious physical or mental decline.

Preventing burnout involves not only understanding its causes, but also taking proactive steps to manage stress. Several strategies can help in this regard.

Prioritize Self-Care
Improving physical and mental energy is crucial. Prioritizing good sleep habits, eating nutritious foods, exercising and spending time with family and friends are all important. Incorporating tools such as meditation, journaling, breathing exercises and spending time in nature can significantly enhance mental health and well-being.

If fitting these activities into the day seems stressful, consider analyzing how time is being spent over a week or so. Using a paper log, spreadsheet or an app, track blocks of time, noting activities, companions and emotional responses. Also, assess the relevance of each task, rating them based on their emotional impact—where one means angry and drained, and ten means energized and happy. This practice helps limit exposure to non-essential tasks, people and situations, ideally focusing on positivity and finding time for rest outside of work.

Change the Viewpoint
Resting and building up reserves are beneficial, but addressing the underlying causes of burnout is also necessary. At work, there will still be demands, limited resources and conflicts. In response, shifting perspective is crucial. Addressing mindset and assumptions helps identify what aspects of the situation are fixed and what can be changed. Reevaluating the job to gain more control, delegating tasks and shielding oneself from workplace negativity or draining aspects of work are essential. Building a supportive network with colleagues can also make a significant difference.

Lessen Exposure to Stressors
High-stress situations at work will always demand attention. It’s important to evaluate what can and cannot be managed both at work and at home. Open conversations about expectations with colleagues and family members are vital. Although there may initially be some resistance, discussions should focus on the long-term benefits of increased workplace productivity and better health.

Seek Out Relationships
Connecting with others and acting as mentors fosters a more positive mindset. Building relationships with people in similar situations offers opportunities to learn and grow from each other’s experiences. Many online support groups, networking groups and coaches can provide valuable support.

Burnout is not a life sentence. Instead, it can be viewed as a sign that something needs to change. Through thorough introspection, it is possible to build a career and home life that feel more balanced and sustainable in the long term.