20 ways to combat burnout at work

If you notice burnout at work, start addressing it with simple tactics that are within your control. You may just be stressed or low-energy. One way to combat stress and low energy is exercise. A regular workout routine can help alleviate the burnout you’re feeling at work. 

Another way to combat stress and low energy is to get good sleep. Figure out what works best for you to get a good night's sleep and stick to that routine. You should notice an improvement in your work life. 

Meditation can also help combat burnout. It centers you and keeps you grounded throughout your work day, allowing you to deal with whatever issues come your way. Many meditations are made for combatting burnout, so find one and stick to it. 

It’s the simple things, really. A healthy diet may not seem related to combatting burnout at work, but a healthy diet is related to everything. Adding more nutrition to your meals will give you a much-needed boost at work. 

Burnout can come from overworking and chaotic unpredictability. While those aren’t entirely within our control, you can combat them to a certain extent by following a schedule at work. Whether it’s scheduling the flow of your work or simply staying within work hours, a schedule can help immensely. 

If the corporate environment is causing you burnout, ask management if they’ll allow you to work a hybrid schedule. Even one day spent at home during the week can make the rest of your work days more manageable. 

If the cause of your burnout is simply working too much, cut back on hours. While this isn’t possible for everyone, it’s always an option to consider. Examine your budget and your role at work and see if it’s feasible. 

Again, this isn’t feasible for everyone, but if it’s possible for you and would make a positive difference in your life, work part-time. Working fewer hours will give you a better work-life balance and allow you to be fully present at work when you are on the clock. 

Out of sight, out of mind. Implement that principle in your life as it relates to burnout by turning email and work calls or text notifications off. If you don’t see that someone is trying to reach you, you likely won’t check. All work obligations can be addressed during work hours. 

Sometimes, we suffer from burnout because we don’t notice it until it’s too late. If you have this issue, do some self-reflection to learn what your early stress signals are. When you feel one coming on, take the appropriate steps to combat it. 

Stepping away from a project can have a huge impact on your well-being. Take a break if you need a five-minute break at work to regroup or an entire afternoon spent doing something else. When you manage your time more effectively, you’ll notice balance in your work life. 

Therapy is another great way to combat burnout at work. It allows you to bounce ideas off a third party who can help you create strategies for stress and time management, as well as give you advice on how to cope with factors that are beyond your control. 

Sometimes, all you need to combat burnout is a change in your environment. Work outside for the afternoon or ask if you can have a meeting at a coffee shop. It might not solve everything, but it’ll offer a respite while you figure out whether you need to take more extreme measures in combatting your burnout. 

American workers don’t get much paid vacation time, but it’s important that we use as much of it as we can. If possible, see if you can take some unpaid time off, too. And remember, vacation time doesn’t have to be used to take a tropical getaway. It can be used to stay home and catch up on other obligations that contribute to stress. 

A work happy hour isn’t going to solve all the problems a corporate office faces, but it can help to relax a bit with your coworkers and know that they’re facing stress, too. It can also allow you to find out whether your burnout is a personal issue or if it’s something that needs to be addressed company-wide. 

If you’re facing burnout because you’re unhappy with the work you’re doing, talk to management about switching departments. A change of pace can be great for your mental health and provide a new challenge that gets you excited about work again. 

If you’ve tried all the quick tips to make work more manageable but are still noticing burnout, it’s time to identify the root cause. Perhaps you’re unhappy with your company, or you’re way underpaid. Figure out exactly what’s causing your burnout and find ways to make a change. 

If you’ve identified the cause of your burnout but can’t make immediate changes, ask your co-workers for support. They may be able to take some of your load or cover for you when you need a break. 

Ask your boss for support, too. Many bosses are understanding and will find ways to make your job easier. If your boss isn’t willing to work with you, it could be a sign that it’s time to find a new job. 

Don’t be afraid to quit your job if you’ve suffered from burnout for too long. It may seem drastic, but it will take your stress away and allow you to find meaningful work that doesn’t negatively affect your well-being.