Seven Ways to Protect Yourself from Work Burnout

avoid work burnout

Although work burnout is something we usually associate with menial or repetitive office jobs, it is also quite common in other niches as well.

Even though the entertainment industry looks fun from the outside, creativity is not the only thing that fuels it. It also requires hard work, long or irregular hours, and an incredibly intense pace which is too much for most people.

As a result of that, people working on TV, radio, or inside the movie or music industry experience work burnout, just like everyone else.

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“In most cases, working more does not produce better results,” says Mike Williams from Resumes Planet. “Taking a break from work and then coming back refreshed will keep you from burning out.“

In order to prevent yourself from running on fumes and to keep your passion for the job, check out seven ways that will help you protect yourself from work burnout.

Don’t Let Work Spillover into Your Personal Life

Because modern technology enables us to be online 24/7, most people don’t know when to really leave work.

If you have arrived home, but you are still checking and answering work-related emails, then you’ve never really left the office. You’ve just brought it home in your pocket.

Drawing a clear line between work and your own personal time is crucial. Also, try and stay away from electronic devices altogether when home.

Even though it may feel like you’re not exerting yourself by being on social media, you are wrong.

Focus on Having Enough “Me” Time

To keep yourself sane and healthy, make sure to set aside a few hours for yourself each day during which you will forget about work and focus on what makes you happy.

It can be anything from having a cup of coffee and reading your favorite book, taking a walk, working out, to indulging in one of your hobbies or having a decent meal. Again, try and avoid things which will overwhelm your brain with too much stimulus, such as TV or the web.

Take More Breaks During the Day

Sometimes, you don’t have the luxury of going on a vacation.

avoid work burnout

Take more mental breaks to avoid work burnout

But, taking frequent breaks during the day can help you make your time at work more productive and bearable.

Try breaking down your time into one-hour intervals during which you will work, and then follow them up with 15-minute breaks.

That way, you will avoid getting fatigued. But, you will also be more productive, which will allow you to get your work done sooner.

Listen to What Your Body Is Telling You

If you are thinking that overworking yourself only affect your brain, think again. Your body is equally affected by the burnout.

Sure, you may think that the pain in your back or neck is related to the uncomfortable chair, or that the burning inside your stomach is from that burger you ate yesterday, but these are all signals through which your body is telling you that it’s had enough and that you need to take a rest.

You should listen to it.

Start Managing Your Time

This applies both to your work and your personal life.

Instead of trying to multi-task, focus on one job at a time. So, instead of writing a report and checking your email, finish what you have started, and then check your messages.

Also, when you come home, line up all of the chores and small daily rituals in a way that will make the most out of your time. You can also come up with a daily, weekly, and monthly schedule and stick to it.

Even though that may seem restrictive, you will actually wind up having more time than before.

Don’t Isolate Yourself

Setting aside some “me” time doesn’t necessarily mean you should isolate yourself. Because you shouldn’t.

Even though you may feel like you’re too tired to socialize with your friends and family, it is often the exact thing you need in order to relax and forget about everything else.

They are your support system in case you need talk, complain, or simply do something fun.

Never Resort to Medication

If you’re tired and not getting enough sleep, sleeping pills may seem like a shortcut, but they will actually do more harm than good.

Aside from disrupting the chemical balance inside your body, they also affect your natural sleeping cycles. Instead of taking pills, take a shower or a bath before bed, and read a book.

Also, open up the windows for a bit and lower the temperature of the room you will be sleeping in. You will be able to fall asleep in no time.


If you are feeling tired all the time, the chances are you already experiencing work burnout. Follow the advice laid out in this article, take better of yourself, and listen to the signals your own body is sending you. You have the right to take time some off to rest and regenerate.

Author’s bio: Micheal Gilmore is a blogger and coach who loves writing about business, motivation, and personal growth. He loves hiking and can’t wait to see the Himalayas one of these days. Follow him on Twitter.



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