Business workers enjoying lunch

How to Beat Burnout

All work and no play is a recipe for burnout, and job-related stress can have a very real effect on your health. With a few simple modifications, you can protect yourself from getting overwhelmed by work. Explore our self-care toolkit to help make your personal well-being a top priority, and top-of-mind.

Be Mindful

Mindfulness is a relaxation technique that helps you focus on the task at hand. Try a simple breathing exercise: Start by allowing yourself to think about the work you have in front of you, including the areas that may be causing you stress. Rather than thinking about how to fix them right now, focus on breathing steadily for several minutes. Tune into your body and everything you’re feeling physically. By tending to yourself and pushing aside the irrelevant problems, you can better attend to your task in a mindful manner.

Protect Your Time

As tasks flow in and out of your inbox, it can be difficult to create space to attend to your own needs. You may feel like you’re scrambling to get tasks done on the day they’re due. Try to plan ahead so you can have some downtime now and then, where you can eat lunch in peace or surf the web for pleasure.

Be Assertive

When you’re managing your time, you must feel empowered to decline tasks that you cannot realistically handle. Whether your workload is too large or you’re being asked to do something beyond your capability, be straightforward with your co-workers that you’re unable to address the task currently. It’s impossible to meet the needs of others if you’re failing to meet your own needs, so learn to say “no.”

Eat Better

Your diet can affect the mood you bring to work with you every day. Make an effort to eat real food and make sure the healthy foods you’re eating are truly healthy. Whole grains are a healthy source of carbohydrates and can provide you with long-lasting energy. Eating more protein and fiber can also improve your digestive health, and staying hydrated keeps your mind in shape.


When you’re on your own time, make the most of it. That doesn’t mean you have to rush to cram in as many activities as you can; rather, it means taking the time to enjoy things you like to do. For instance, if you like tea, don’t just grab a quick cup at the coffee shop. Take some time at home to immerse yourself in the process by steeping the leaves and sipping it over a good book.

Nothing is more important than protecting your mental health. If you’re experiencing continuous stress and have concerns about your mental health, schedule an appointment at Community today or call our 24-hour crisis line.