
This is a very personal topic for me. A couple of years ago, burnout nearly cost me my marriage. I’ve been teetering on the edge of burnout for years for various reasons. I always thought I’d be the one to burn out, not my husband. One of the safety procedures on a plane is a reminder to put on your own oxygen mask first before helping others. You can’t help someone else if you’re not breathing yourself.
But when you look to your right, struggling to keep your own mask on, and see the one person you usually count on struggling even more, it hits differently. You realize you can’t help them until you’re stable, but you also know how critical it is to make sure their mask is on too.
Simply put, burnout is going too hard, too fast, for too long. Your mind and body can only handle so much before they give out. If you’re burning the candle at both ends, that’s a strong warning that burnout is approaching—or that you’re already there, trying to put out the fire.
Burnout is real. It causes chaos and takes time to recover from—sometimes years. Many of us know someone who has experienced burnout, whether from cybersecurity, autistic burnout, caregiving, or the heavy toll on medical professionals during the pandemic. It can harm your career, damage relationships, and impact your mental, emotional, and physical well-being.
Burnout isn’t just about being tired or not wanting to go to work. It might show up as avoiding anything work-related or getting easily irritated when work comes up in conversation. Your emotional fuse may become shorter, and your mind may not be as sharp as you know it can be. It can be hard to remember basic self-care like breathing or exercising.
Like depression, the things you once enjoyed might now feel like burdens. It can take time to realize you’re burning out, and you might even dismiss concerns from others who tell you to take a break. You think, “I can keep going; I don’t need a vacation.” But listen—take the vacation, take the break. Get your mask on and breathe that precious oxygen.
Look around—at your coworkers, friends, and family. Even if you’re not close with some people, they still rely on your presence in their lives. Burnout poses serious risks to your mental health and to the people who care about you.
I pull back when I see myself approaching that line. There have been times when I’ve had to step away from the things I love to avoid crossing into burnout. Here are twelve ways to prevent burnout:
- Have a hobby. It should be something away from your field. Examples: gardening, writing, playing video games (with time limits), or playing an instrument. It doesn’t have to be something you pursue professionally—just something enjoyable that helps relieve stress.
- Read a book. This is one of my favorites. Be mindful of disassociating too much, but diving into a good fiction book can be incredibly refreshing.
- Spend time with family and friends. And keep it away from work. If you don’t have friends outside of work, make it a goal to build relationships. Not to info dump—just to have a safe, non-work space.
- Volunteer. This could be at an animal shelter or a cause you care about. It’s not meant to add to your mental load but to give you a healthy outlet.
- Exercise and stay hydrated. Sometimes, you need to treat yourself like a houseplant. Go outside, get some sun, touch the grass, hug a tree. But watch out for ants or bark allergies!
- Sleep. I don’t mean crashing after exhaustion—I mean real, restful sleep. If you have insomnia, talk to a doctor. Rest days are essential, where you do nothing and go nowhere, just to recharge.
- Seek counseling. Mental health is as important as physical health. Seeking help isn’t a weakness. Work on strategies to stay balanced—because only you can do that work.
- Eat healthier. Nutrition fuels both mind and body. Consider an 80/20 rule: 80% of your intake for health, 20% for enjoyment. Just because you can indulge in something doesn’t mean you should overdo it.
- Watch your alcohol consumption. If alcohol affects your life negatively, reduce or eliminate it.
- Spend time with pets. Walk your dog, pet your cat, talk to your bird. They’re great listeners, and they won’t judge you.
- Automate what you can. Use tools to lighten your mental load, whether that’s a planner, timers, or even a robotic vacuum.
- Use your vacation time. Don’t wait for someone to tell you to take time off—take it before you need it. If someone tells you to take time off, that’s a major red flag. Step back before you reach the danger zone.
Where are my spouse and I now, over two years after the breaking point? Healthier. Stronger. Still annoying each other. Now, when I see a friend showing signs of burnout, I have the confidence to offer a listening ear, encouragement, and advice—even if that advice seems odd at first. “Treat yourself like an overly emotional houseplant,” is a phrase I would include. We stay vigilant for signs of burnout in each other and are open when we notice it.
How do we carry these traits into our professional lives? When mistakes happen, we own them. When we’re not at our best (like during a COVID infection), we’re honest with our teammates. Humans aren’t perfect—we will fail, we will struggle. As good teammates, we should watch out for each other. If we notice signs of burnout, lend an ear and gently steer them toward prevention. Encourage positive progress. A strong team can be the difference between burning out and pushing through in a healthy way.
For professional insights on burnout, check out the Cleveland Clinic’s article: Burnout: 5 Signs and What to Do About It (clevelandclinic.org).