Burnout worker at work

Burnout: How it Starts and How to Manage It

  • Burnout is a psychological, emotional, and physical exhaustion caused by chronic work-related stress.
  • Common signs of burnout include chronic fatigue, decreased motivation and productivity, cynicism and detachment from work, and more.
  • Self-care needs must be met to avoid burnout. Working long hours without taking breaks can further contribute to the problem.
  • Setting realistic goals helps to reduce stress levels and maintain performance.
  • Yoga, mindful meditation, taking regular breaks, and staying connected with others are effective strategies for managing burnout.

No matter how much you love your job or your passion for a particular project, burnout can happen to anyone. Overworking and ignoring one’s personal needs are common causes of burnout. Burnout is becoming more familiar with many people working from home due to the pandemic. Burnout can increase stress, anxiety, and exhaustion, affecting mental and physical health. Here’s what you need to know about burnout, how it can affect your life, and how to deal with it in the long run.

What is Burnout?

Burnout is a psychological, emotional, and physical exhaustion caused by chronic work-related stress. It is characterized by overwhelming exhaustion, cynicism, detachment from work, and reduced effectiveness and accomplishment. It’s estimated that most Americans have experienced burnout in the past year.

The symptoms of burnout can vary from person to person, but common signs include chronic fatigue, decreased motivation and productivity, feelings of cynicism and detachment from work, increased irritability and frustration, difficulty concentrating, and a decline in personal well-being. It can also have physical effects such as headaches, sleep disturbances, and changes in appetite. Here’s how burnout can happen and how it eventually affects your life:

Stressed worker from tasks

Neglecting Your Self-Care

When you are busy with work, focusing on your physical and emotional needs, such as exercise, healthy eating, and spending time with loved ones, can be challenging. Neglecting your self-care needs can lead to burnout and other mental health issues, such as depression and anxiety. Take breaks throughout the day, get enough sleep, and make time for activities you enjoy.

Working Without Breaks

Working long hours without taking breaks can lead to burnout. Prolonged work periods without breaks can cause stress, fatigue, and decreased productivity. Make sure to take regular breaks throughout the day, even short breaks.

Setting Unrealistic Goals

One of the leading causes of burnout is setting unrealistic goals. If you set unachievable goals for yourself, you will feel frustrated and exhausted. Set achievable goals, and break down larger goals into smaller, manageable ones. This way, tracking your progress and achieving success will be easier.


Being isolated from others is another factor that can contribute to burnout. Working at home can be lonely, which can cause stress and burnout. Reach out to family, friends, and colleagues to stay connected. You can also join virtual networks or groups to stay connected with others.

Trying to Multitask

Multitasking might seem like a great way to get more done, but it only increases stress and exhaustion. Trying to do too much at once can make it difficult to focus.

Managing Burnout

Thankfully, there are ways you can manage burnout. Here are four effective ways:

Learning yoga at the park

Do Yoga

One of the best options is to do some yoga. Yoga is a physical activity that teaches people to be mindful and helps them connect with their body, mind, and emotions. It can reduce tension and stress and help you stay focused.

Additionally, there are ways you can also further your yoga knowledge so you can further help yourself and others. First, you can research a reputable 300-hour yoga teacher training program. This should give you insight into how you can become a yoga instructor in the future. By becoming one, you can help others lead a mindful and healthier life while also helping yourself.

Take Breaks

Taking regular breaks is key to managing burnout. Make sure to take breaks throughout the day, even 15 minutes will make a difference. Spend your breaks outside in nature or engaging in activities that bring you joy and relaxation.

Mindful Meditation

Mindful meditation can be very beneficial for reducing stress and improving mental well-being. It teaches you to be present, focus on your thoughts, and become aware of your body. Practicing mindfulness can help us stay focused on the present moment and reduce anxiety.

Connect with Others

Spending time with friends and family or joining virtual networks can help reduce loneliness and burnout by increasing social support. Connecting with loved ones can help you feel supported and reduce stress levels.

Burnout is a serious condition that can affect both mental and physical health. You can successfully manage burnout and lead a healthier life by paying attention to your self-care needs, setting achievable goals, taking regular breaks, practicing yoga, mindful meditation, and staying connected with others.


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