Burnout is a state of intense physical, mental, and emotional exhaustion, resulting from chronic stress, extreme prolonged pressure, and lack of focus on rest and well-being.
It is important to know your boundaries to avoid experiencing burnout. Burnout may not just come from the workplace, but also from daily responsibilities or experiences, such as child care, managing a chronic illness, being in a caregiving role, or facing personal life stressors.
Setting boundaries, not just for others but for yourself, is key to avoiding burnout. This may include knowing and understanding your limits, sticking to them, recognizing when to rest, and learning to say no.
The American Psychiatric Association (APA) states that burnout is the result of a loss of “sense of self and agency,” meaning we may feel as though the pressure prevents us from being in control of our lives. It may stem from a variety of different life situations, including:
- the constant need to perform
- today’s fast-paced society
- feeling like you haven’t met necessary expectations
- a growing workload, in personal and professional life
Ways to set boundaries include ensuring we do not lose agency or control and that we remain in the driver’s seat of our lives. This can manifest in a variety of ways, including:
- Learning to say no: Saying no to tasks that are not as important, prioritizing only a certain amount, and recognizing when something starts to feel “too much” can help avoid burnout. Some ways to say no include:
- being direct and firm
- using statements including “I.”
- being clear in defining what you can and can’t do
- Not working overtime: Stick to clear work hours; avoid doing overtime or taking your work home.
- Delegating: Learn to delegate tasks to others if necessary and possible.
- Making time for hobbies: Always make time for hobbies outside of work, particularly those that nourish the mind and body.
- Incorporating stress management techniques: Practice yoga, mindfulness, and meditation to help manage stress.
- Journaling: Journaling any strong or overwhelming feelings and emotions can be a great way to offer a safe emotional outlet.
- Learn to disconnect: Regularly disconnecting from work or life demands, and from social media too, can help you escape constant over-stimulation that can lead to burnout.
- Plan time away: If possible, plan regular vacations and trips to different places; this not only creates something to look forward to but also allows space to breathe, have fun, rest, and relax – all incredibly important in avoiding burnout.
Even if scheduling hobbies feels like ‘more to do’, taking the time to do them provides a sense of reward and rejuvenation that counteracts burnout.
Try to see the positive aspects of tasks or situations that may feel overwhelming. It is good to get into the mindset of reframing negativity, such as “this workload is too much,” to “this could be an opportunity for growth that I have been afforded due to my previous hard work.”
And last but not least, never feel afraid to ask for help. Avoid shouldering responsibilities, workloads, or heavy emotions by yourself; ask for help from your loved ones, work colleagues, and seek therapy if necessary. Burnout is a slow, gradual process; learning to see the signs beforehand will make all the difference.
What is burnout?
According to Mental Health America, burnout is consistent, chronic stress leaving you emotionally, physically, and mentally exhausted and unable to continue, like a fire “burning” out.
It usually occurs when you try to handle, manage, or take on too many things, including:
- workplace or job-related duties
- personal life duties, including child care or parenting, or caregiving
- school-related duties, such as excessive pressure or studying for exams
Burnout is much more severe than feeling tired or overwhelmed with daily life. It can leave you unable to handle all manner of stress, leaving you unable to cope.
Rachael’s story: Preventing burnout“In 2014, I experienced extreme burnout that led to a diagnosis of depression and anxiety. I went from living a fast-paced London life to being completely bedridden and moving back in with my parents. I couldn’t work, couldn’t function, and genuinely didn’t recognise myself.
“For me, burnout wasn’t just “working too hard,” although that was definitely a key part of it. It was years of people-pleasing, tying my worth to productivity and not understanding or hearing my mind and body’s signals.
“Looking back, I developed burnout because I had zero boundaries. Not with work. Not with other people. Not even with myself. I believed rest had to be earned and that there was some kind of reward for overdoing it. The culture at my work used to be who could do the most on the least amount of sleep. It was like an unwritten rule we all followed. I used to believe you can sleep when you’re dead, and I guess I nearly proved that to myself.”
Engaging in self-care alongside setting boundaries is also important, as it fosters a sense of well-being, self-love, and self-worth. Self-care activities to prevent burnout can include:
- Exercise and hobbies: Always try to pencil in time for your favorite activities, from daily exercise to hobbies such as painting, drawing, reading, aromatherapy, gardening, or hiking, even if it feels like too much to do.
- Sleep: Get enough sleep, around 7 to 9 hours daily; studies show that lack of sleep can lead to mental and physical exhaustion.
- Social connection: Have social connections with loved ones to cultivate a sense of belonging, love, and a support network.
It is important to recognize the signs of impending burnout so you can set firm boundaries before things become too overwhelming or exhausting.
Signs include:
- consistent and chronic exhaustion, no matter how much you may rest, or even after having a full night’s sleep
- physical symptoms, such as headaches, stomach aches, aches and pains in the body, changes in appetite, or tense muscles
- issues with focus and concentration
- making constant mistakes
- mental health symptoms such as irritability, anxiety, or depression
- feeling detached or numb about things you once enjoyed
- dreading responsibilities you previously enjoyed or think you should enjoy
- feeling or experiencing negative thoughts about loved ones, or people you work with
- no sense of accomplishment
- wanting to isolate oneself from family and friends
- cynicism and negativity
Rachael’s story: Preventing burnout“I had to learn to stop glorifying being busy. Not only did I reduce my working hours, I added regular breaks and I stopped responding instantly to every email and text. I have had to build recovery time into my schedule before I feel desperate for it. I also learned to tolerate disappointing others, I stopped over-explaining, “No” became a complete sentence, and that is an ongoing practice to be honest.
“The other key that not many people share is internal boundaries. I stopped breaking the promises I made to myself. If I said I was going to get an early night, I would do it. If I am going to go to the gym, I go. When you can maintain your internal boundaries, it makes it easier to manage your external ones because every promise you keep to yourself builds self trust and self-respect. I also separated who I am from what I produce. That one took years!
“Burnout taught me that boundaries aren’t about becoming cold or rigid. They’re about self-respect. They’re about understanding that ambition requires sustainable limits.”
Setting boundaries, prioritizing well-being, and asking for help when necessary can all help prevent burnout. It can start with recognizing the signs of burnout, such as chronic exhaustion that does not go away, but it is even better if you ensure you know what can lead to burnout in the first place.
Preventing burnout in the first place can include standing firm in your boundaries, learning to say no, recognizing the signs of being overwhelmed, and dedicating time to self-care.