Take a Break: Practical Strategies to Avoid Burnout

Written by Daisie Team

Published on 18 July 2023 9 min read

Ever felt like you're running on empty, struggling to keep up with your daily tasks at work or home? You're not alone. Many of us push ourselves to the limit, trying to meet every demand, and end up feeling exhausted. This could be a sign of burnout, a state of emotional, physical, and mental exhaustion caused by prolonged stress. Fortunately, there's a simple solution—take breaks to avoid burnout. In this blog post, we will discuss practical strategies to help you recognize burnout, take care of yourself, set limits, and recharge.

Identify Signs of Burnout

Before you can take effective steps to avoid burnout, it's important to understand and recognize its signs. Burnout isn't just about feeling tired; it's a complex condition that can show itself through physical, emotional, and behavioral signs.

Recognize Physical Signs

Physical signs of burnout can range from constant fatigue to frequent headaches or digestive issues. If you notice that you're feeling unwell more often than not, it might be your body's way of telling you to slow down. You may also experience sleep disturbances—either finding it hard to sleep or feeling even more tired after a full night's sleep. Here's what to watch out for:

Constant fatigue: Even after resting, you feel tired and drained.
Headaches: Frequent headaches are often a sign of stress.
Digestive issues: Stress can disrupt your digestive system, causing stomachaches or other problems.
Sleep disturbances: Difficulty falling asleep or waking up still tired can be signs of burnout.

Spot Emotional Signs

Emotional signs of burnout can be even more subtle than physical ones. You may feel detached or find it hard to focus. Feelings of sadness, frustration, or irritability can also be indicators. Important emotional signs to look out for include:

Feeling detached: You may feel emotionally disconnected from your work or your personal life.
Difficulty focusing: Burnout can make it hard to concentrate or remember things.
Feelings of sadness or frustration: You may feel low or get upset easily.
Irritability: You may find yourself getting annoyed at small things.

Observe Behavioral Signs

Behavioral signs are often the most telling indicators of burnout. These can include changes in appetite or sleep patterns, withdrawing from social activities, or using substances like alcohol or caffeine to get through the day. Watch for:

Changes in appetite or sleep patterns: You may eat or sleep more or less than usual.
Social withdrawal: You might start avoiding social activities or interactions.
Using substances: Relying on alcohol, caffeine, or other substances to get through the day can be a sign of burnout.

By learning to recognize these signs, you can take proactive steps to avoid burnout. Remember, it's okay to take breaks to avoid burnout—it's not just okay, it's necessary.

Adopt Self-Care Strategies

Now that you know the signs of burnout let's talk about self-care. Self-care is not about being selfish or lazy—it's about taking care of your physical and mental health so that you can be your best self. Here's how you can nourish your body, cultivate hobbies, and when needed, seek professional help.

Nourish Your Body

Taking care of your body is a vital part of self-care. It's not just about eating healthy—it's also about getting regular exercise, enough sleep, and staying hydrated. Consider these points:

Eat a balanced diet: Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals.
Exercise regularly: Physical activity can reduce stress and improve your mood. You don't have to hit the gym—walking, dancing, or yoga can work too.
Get enough sleep: Aim for 7-9 hours of sleep per night. A good night's sleep can do wonders for your energy levels and mood.
Stay hydrated: Drink plenty of water throughout the day. Dehydration can make you feel tired and sluggish.

Cultivate a Hobby

Having a hobby can provide a much-needed break from your daily routine. Whether it's painting, gardening, playing a musical instrument, or hiking in the woods—hobbies can offer a sense of accomplishment and joy. Here are some tips:

Choose something you enjoy: The best hobbies are the ones you love. Don't worry about being good at it—the point is to have fun.
Make time for your hobby: Even if it's just a few minutes a day, regularly engaging in your hobby can help reduce stress.
Try something new: Always wanted to learn how to knit or speak Italian? Now's the time to start.

Seek Professional Help

There's no shame in seeking help when you need it. If you're feeling overwhelmed and the self-care strategies aren't working, it might be time to talk to a professional. Therapists, counselors, and psychiatrists can provide valuable support and help you develop effective strategies to combat burnout. Remember:

It's okay to ask for help: Seeking professional help is not a sign of weakness—it's a sign of strength.
Find the right professional: Look for a professional who specializes in stress and burnout.
Be open and honest: When you meet with a professional, be honest about how you're feeling. They're there to help, not judge.

Remember, taking care of yourself is not a luxury—it's a necessity. Don't wait until you're on the brink of burnout to start practicing self-care. Start today, and take breaks to avoid burnout.

Set Boundaries at Work

After adopting those self-care strategies, let's focus on setting boundaries at work. It’s important to maintain a healthy balance between your work and personal life. This balance can be achieved by managing your time effectively, learning to say no, and delegating tasks when necessary.

Manage Your Time

Effective time management can allow you to work smarter, not harder. This doesn't mean you have to adhere to a rigid schedule—it's more about prioritizing tasks and breaking them into manageable chunks. Here's how:

Plan your day: At the start of each day, make a list of tasks that need to be done. Prioritize these tasks based on their importance and deadlines.
Break up large tasks: If a task seems overwhelming, break it down into smaller, more manageable parts.
Limit distractions: Try to create a quiet, focused work environment. Turn off notifications on your phone, close unnecessary tabs on your computer, and let your colleagues know when you're focusing on a task.

Learn to Say No

It's great to be someone who can always be relied on, but not to the point where you're overcommitting yourself. Learning to say no is not about being uncooperative—it's about respecting your own limits. Consider these tips:

Assess the request: Before agreeing to take on a task, consider whether it fits into your schedule and aligns with your responsibilities.
Be assertive: You have the right to say no. Be polite but firm in your refusal.
Offer alternatives: If you can't accommodate a request, suggest another team member who might be able to help, or propose a different solution.

Delegate Tasks

If you're in a position to do so, delegating tasks can help lighten your workload and give you more time to focus on high-priority tasks. Here's how to delegate effectively:

Choose the right person: Delegate tasks to individuals who have the skills and knowledge to complete them successfully.
Communicate clearly: Make sure the person understands what needs to be done and when it needs to be completed.
Trust your team: Once you've delegated a task, trust your team member to complete it. Avoid micro-managing.

Remember, setting boundaries at work is a key way to take breaks and avoid burnout. It's not about working less—it's about working smarter.

Build Resiliency

Once you've set those boundaries at work, it's time to take the next step: building resiliency. Increasing your ability to bounce back from stress will help you handle the challenges that come your way. This can be achieved by adopting a growth mindset, creating a strong support network, and practicing mindfulness.

Adopt a Growth Mindset

Having a growth mindset means believing that you can improve and learn through effort and experience. It's an attitude that can help you face challenges and overcome obstacles. Here are ways to develop a growth mindset:

Embrace challenges: Challenges provide opportunities for learning and growth. Instead of avoiding them, embrace them.
Learn from criticism: Constructive criticism can provide valuable feedback. Use it as a chance to learn and improve.
Believe in effort: Success doesn't happen overnight. It's the result of consistent effort over time.

Create a Support Network

Having a supportive network of colleagues, friends, and family can make a big difference when you're facing stress or burnout. They can provide a listening ear, helpful advice, or even just a distraction when you need it. Here's how you can build your support network:

Reach out: Start by reaching out to people you trust. This could be a colleague, a mentor, a friend, or a family member.
Join groups: Consider joining groups or organizations related to your interests. This could be a professional organization, a hobby club, or a community group.
Be supportive: Support goes both ways. Be there for others when they need it, and they'll be there for you.

Practice Mindfulness

Finally, mindfulness involves being fully present and engaged in the moment, rather than worrying about the past or the future. Regularly practicing mindfulness can help reduce stress and increase resilience. Here are some ways to get started:

Meditate: Even short periods of meditation can help clear your mind and reduce stress. There are many apps and online resources available to guide you through short, simple meditations.
Take mindful breaks: During your workday, take short breaks to simply breathe and be present. This can be as simple as a five-minute break to focus on your breath.
Be present: Try to fully engage in whatever you're doing, whether it's working, eating, or spending time with loved ones.

Building resiliency is another important step in learning to take breaks to avoid burnout. Remember, it's not about avoiding stress—it's about learning how to handle it.

Recharge and Reset

Now let's move onto the final step: recharging and resetting. This isn't just about taking breaks—it's about taking the right kinds of breaks. Ones that truly allow you to rest, recharge, and regain your energy. This can be achieved by taking vacations, utilizing leave options, and engaging in relaxation activities.

Take Vacations

Taking vacations is one of the best ways to recharge and avoid burnout. It allows you to step away from your daily routine and experience something new. Here's how to make the most of your vacations:

Plan ahead: Try to schedule your vacations well in advance. This gives you something to look forward to and ensures you have time to prepare.
Disconnect: As much as possible, try to disconnect from work during your vacation. This might mean turning off email notifications or setting an out-of-office reply.
Do what you love: Whether it's hiking in the mountains, lounging on the beach, or exploring a new city, make sure your vacation involves activities you love.

Utilize Leave Options

Many companies offer leave options beyond standard vacation time. These can be a great way to take a longer break and truly recharge. Here's how to utilize your leave options:

Know your options: Start by understanding what leave options your company offers. This could include personal leave, sabbaticals, or family leave.
Plan carefully: If you're considering a longer leave, be sure to plan carefully. Think about how you'll use the time and how you'll manage your return to work.
Communicate: Keep your manager and team informed about your plans. This can help ensure a smooth transition during your leave and upon your return.

Engage in Relaxation Activities

Engaging in relaxation activities is another great way to recharge and reset. This could be anything that helps you relax and unwind. Here are some suggestions:

Try yoga: Yoga is a great way to relax both your body and your mind. Plus, it can be done at home or in a class.
Read a book: Getting lost in a good book can be a great way to unwind. Consider setting aside some time each day for reading.
Get outside: Spending time in nature has been shown to reduce stress and improve mood. Try taking a walk, going for a bike ride, or just sitting in a park.

Remember, the goal is to recharge and reset. It's not just about taking breaks, but about taking breaks that truly allow you to relax and rejuvenate. By taking these steps, you'll be well on your way to avoid burnout.

If you're looking to avoid burnout and keep your creative spark alive, make sure to check out the workshop 'How To Deal: Cultivating Inspiration & Creativity' by Grace Miceli. This workshop offers practical strategies and tips on how to maintain your creative energy, inspiration, and overall well-being, ensuring you stay productive and avoid burnout.