4 Ways to Avoid Burnout at Work

Work can be stressful at times, and the truth is coffee can’t fix everything. I have had jobs that made me feel burned out simply because I was unmotivated, while other jobs gave me the same feeling due to the pressure to be a perfectionist. Burnout is something that everyone has gone through, and although some believe burnout is derived from working long hours, it can be caused by multiple deciding factors, It comes down to what makes the individual trigger. Being that burnout is caused due to different deciding factors there also isn’t one cure to end burnout. But you know what they say, prevention is better than cure. From my experience working in different working environments, here are 5 ways that I avoid burning out.


1. Find something you love that relieves stress- My Number one way to relieve stress after a long day at work is exercise. Exercising helps me release endorphins which usually improves my mood no matter how overwhelmed I’m feeling that day. Find some sort of high-intensity activity that involves something you love. It could be hiking, rock climbing, yoga, etc. As long as it gets your heart racing, it is definitely going to help reduce your stress. Personally, I usually take these four classes throughout the week. Dance fusion, full body workout, and booty and bands. These classes are very fun, high intensity and it’s not as boring as running on the treadmill. It involves a large group of women all different ages, who are probably there for the same reason at 7 pm, to simply lose weight, have fun, and let go of the anxiety of working in a fast pace environment. 


2. Make downtime at work-  It doesn’t matter how talented you are if you try to work without taking breaks in between, eventually, you will have a meltdown. Yes, we all have deadlines to meet, but it really isn’t beneficial if in the long run all your strength is exhausted. The first thing I do when I get to work is grabbing one cup of coffee. That moment allows me to take time off to glance at my task and come up with a strategic method of how I plan on tackling each task from the most important to the least important. I also take three-hour breaks in between throughout the 8 hour work day. The 3-hour breaks are usually to grab a protein snack that helps to refuel my brain cells and get me pumped up. At lunchtime, I spend my time taking a walk down the Santa Monica promenade to either grab a bite or simply go shopping before the next 3 hours until the end of the day. Whether or not you take this strict method, or you simply just take a break at lunch, its very important to remember to take a step back, recharge, and get back at it.


3. Change environments quite often at work- I know that some of us have jobs that confine us to our desks which is stressful as it is, but if you have the type of job that allows you to move around the office, take advantage of it! One place you will never find me at for a full 8 hours work shift is my desk. As much as I love the view of the city of Santa Monica from my desk I just can’t stare at that view all day because eventually, I start dragging along pretending to work. My Alternative is usually working in the other rooms at the office, specifically the one with the bean bags. When I soon get tired of that room, I run into the private offices. Switching locations allows me to feel a sense of relief like I’m starting all over again with a brand new task in a brand new room. Before you know it the day has gone by and it didn’t feel like I was a prisoner confined to my 9- 5. So whether or not you are an office girl or a freelancer, try to pop in different cafes around the city and get some work done, instead of working in the same place every day.


4. Tracking your progress- Its very easy to feel disappointed which can cause burnout if you aren’t measuring your do list. Keeping a progress report allows you to see how much is on your plate, and what needs to be finished on a day to day basis, and over an extended time period. For some people, they avoid keeping account of their work on a day to day to prevent the truth that they are far behind on a project. But to get better and avoid the long-term stress we all have to honest with ourselves and work on what needs to be done before the overload piles up. It’s by far better to get a grip and start handling these tasks, than going through the sad feeling of knowing you let not only yourself down, but the team. I good project management tool I recommend you guys try out to be become better organized is Trello. It is definitely going to help you get on top of things, and the best part is there is a free version, and who doesn’t love free. Please comment below if you have others way to help us all avoid burning out.


  1. Cynthia Godslaw on April 17, 2018 at 6:39 am

    yes im so glad this helped you hun!! A co-worker of mine who recently had office burnout inspired me to write about this.

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