In our busy world, burnout—the state of feeling physically and emotionally drained—has become all too common. It doesn’t usually arrive with loud signals but rather sneaks in, day by day, until we feel tired and empty. Understanding why burnout happens and how we can prevent it is essential for taking care of our well-being and keeping our energy and joy intact.
Why Does Burnout Happen?
Burnout often results from ongoing stress, especially when we feel overwhelmed or like we’re constantly “on.” It happens when we push ourselves too hard without giving ourselves the time and space to recharge. Sometimes we say “yes” to too many things or don’t set boundaries to protect our own time. This can create a cycle of doing, doing, doing, without ever really having a moment to simply “be.”
Many of us also feel guilty for taking time off, seeing rest as unproductive or indulgent. In a culture that values being busy, it can be hard to prioritize ourselves and allow time for real relaxation.
How Do You Know You’re Close to Burnout?
Burnout doesn’t usually show up overnight. It begins in small ways, but if you’re paying attention, you can catch the signs early:
1. Constant Tiredness – You’re tired even after a full night’s sleep, and you feel like you’re just running on empty.
2. Feeling Detached or Irritable – Things that used to make you happy now feel exhausting, and you might find yourself snapping at others more easily.
3. Lack of Motivation – Tasks that used to interest you feel like a burden, and it’s hard to find the energy to start or finish them.
4. Skipping Self-Care – You let go of the things you used to enjoy, like exercise, hobbies, or meeting up with friends, telling yourself you’ll get back to them “later.”
Recognizing these signs is the first step toward preventing burnout from getting worse.
Everyday Habits to Prevent Burnout
Preventing burnout means building small, everyday habits that bring balance and joy back into your life. Here are a few ways to make sure you’re taking care of yourself:
1. Treat Most Evenings as a “Mini Holiday” – Evenings are a time to unwind, so think of them as mini-holidays from the day. Try a walk in nature, a sauna session at the gym, or spend some time with family and friends. Just like you wouldn’t check emails on a vacation, keep your evenings clear of stressful tasks. By treating most evenings this way, you integrate rest and rejuvenation into your routine, creating a balance that allows you to recharge each day.
2. Respect Your Weekends as Rest Time – Weekends aren’t just extra workdays; they’re a chance to take a break. Use your weekends to do things that fill you up rather than exhaust you. Go for a day trip, enjoy a slow brunch, read a good book, or simply relax with your loved ones. Remember, weekends are meant to be a reset, a mini-break every week, so give yourself that gift. Taking this time off helps you return to the new week with more energy and a clear mind.
3. Keep Your Promises to Yourself – When a friend invites you to something fun or relaxing, you often make the time, right? Now, try treating your promises to yourself with the same respect. If you’ve promised yourself an evening off, a weekend walk, or a quiet night with a book, keep that promise. Just as you wouldn’t let a friend down, honor these commitments to yourself. Keeping these small promises builds resilience and shows you that your well-being is important.
Finding Balance Between Work and Life
Creating a balanced life takes time and practice, but small changes make a big difference. Start by saving several evenings each week just for yourself, treating weekends as real breaks, and saying “no” when you’re already stretched thin. Balance isn’t about fitting everything in; it’s about making space for the things that truly matter.
Burnout doesn’t have to be a part of life. By making these small, mindful choices, you can create a life that not only supports your work but also nourishes your heart and mind. When you prioritize rest and joy, respect your own boundaries, and take the time you need to recharge, you’ll find you have more energy and happiness to share with others and with yourself.
Daniela van Mourik
Psychologist