Preventing Burnout - Easy As ABC?

Preventing Burnout - Easy As ABC?

Emma Feitshans, AMFT

Feeling overwhelmed, stressed, and exhausted lately? You're not alone. Burnout remains an all-too-familiar experience, increasingly so in the post-pandemic-work-from-home world. In fact, studies show that 75% of people surveyed report experiencing burnout at work, with 2/3s of all workers claiming that the pandemic in particular exacerbated employee burnout. Preventing burnout can be hard, but there are steps you can take to protect your mental and emotional well-being - we’ll try to make it as easy as ABC.

A is for Awareness

Observe your stress levels and how they affect your day-to-day life. For this first step, take time to reflect on your daily routines and write down areas that cause the most stress. Maybe it's a demanding work schedule, a useless recurring meeting, or simply trying to juggle too many responsibilities at once. Once you become aware of sources of stress in your life, you can start to take steps to manage them more effectively.

B is for Boundaries

Establish clear boundaries between your work and personal life. Set limits on how much time and energy you devote to your job and make time for activities that bring you joy outside of work. It may sound difficult to “just find time” in your busy day, but “time” can be as little as 3-5 minutes. During that time, make a point to disconnect entirely from work-related communication and tasks. This time is just for you.

Separate your zones - especially when working from home. Whenever possible, create clear boundaries between your work space and your living space. In Atomic Habits, James Clear notes, “Environment is the invisible hand that shapes human behavior.” So, if possible, keep work cueing items (i.e. desk, laptop, work bag) out of your relaxing, eating, and sleeping zones. For those in tight spaces, try “closing-up-shop” by removing work items from the visible space (even under the desk or under a blanket can help) and transitioning to a different area with different clothes to sit. Don’t underestimate the power of pajama pants!

C is for (Self)-Care

Not to be confused with self-indulgence, self-care means taking care of yourself in order to be healthy and function in your work, relationships, and everyday life. Prioritize activities that nourish your mind, body, and spirit, such as exercise, meditation, spending time with friends or family, and participating in hobbies that fuel your interests. Self-care is something you can have fun with! Think about the simple pleasures in your life and do them more routinely. Whether you are working from home, in the office or on the go, try downloading apps such as How We Feel for journaling and Insight Timer for easy access mindfulness activities on your phone. Make self-care a non-negotiable part of your routine - put it on your calendar just like you would a work meeting.

P.S. be sure to carve out time for it even when you feel busy or overwhelmed - that’s when you usually need it the most!

By starting with the ABC's of avoiding burnout - Awareness, Boundaries, and Self-Care - you can begin to reduce your chances of experiencing burnout and protect your mental and emotional well-being. In taking proactive steps to manage stress and prioritize self-care, you can move toward healthier work-life integration and feel more energized, motivated, and fulfilled in all areas of your life.

Tip: Preventing burnout is a journey, not a destination. It may take some time to find your groove as it requires ongoing effort and self-awareness. However, with dedication and practice, you can create a life that feels balanced and meaningful. 


Looking for ways to fight burnout? Connect with one of our therapists.