Take control of your well-being with evidence-based tools and strategies to identify, prevent, and overcome burnout.
Answer honestly about your experiences over the past month
Evidence-based approaches to build resilience
Practice declining additional responsibilities when your plate is full. Use phrases like "I'd love to help, but I'm at capacity right now."
Establish and communicate clear start and end times for your workday. Resist checking emails outside these hours.
Turn off work notifications after hours. Use separate devices or profiles for work and personal life when possible.
Aim for 7-9 hours of quality sleep. Create a consistent bedtime routine and avoid screens before bed.
Even 20 minutes of daily movement can significantly reduce stress and improve mental health.
Incorporate 5-10 minutes of meditation or breathing exercises into your daily routine.
Take regular breaks throughout the day. Use the Pomodoro Technique: 25 minutes work, 5 minutes rest.
Take time off regularly, even if just for long weekends. Disconnecting is essential for recovery.
Develop routines to transition between work and personal time, like a short walk or changing clothes.
Keep a stress journal to identify patterns and triggers. Understanding the source helps in managing responses.
Use box breathing or 4-7-8 technique when feeling overwhelmed. This activates your parasympathetic nervous system.
Systematically tense and release muscle groups to release physical tension and mental stress.
Cultivate relationships with colleagues, friends, and family who understand and support you.
Don't hesitate to consult a therapist or counselor when feeling overwhelmed. Early intervention is key.
Connect with others experiencing similar challenges. Sharing experiences reduces isolation.
Tools and guidance for your recovery journey
• "Burnout: The Secret to Unlocking the Stress Cycle" by Emily & Amelia Nagoski
• "The Resilience Factor" by Karen Reivich and Andrew Shatte
• "When the Body Says No" by Gabor Maté
• "Rest: Why You Get More Done When You Work Less" by Alex Soojung-Kim Pang
• Headspace - Guided meditation and sleep stories
• Calm - Meditation, sleep, and relaxation
• Insight Timer - Free meditation library
• Ten Percent Happier - Practical meditation
• Find a therapist specializing in burnout and stress
• Consider Employee Assistance Programs (EAP)
• Explore online therapy platforms for convenience
• Join burnout recovery support groups
• 5-minute breathing exercise: Inhale 4, Hold 4, Exhale 6
• Body scan meditation: 10 minutes of mindful awareness
• Gratitude journaling: List 3 things you're grateful for
• Nature walk: 20 minutes outdoors without devices
• National Suicide Prevention Lifeline: 988
• Crisis Text Line: Text HOME to 741741
• SAMHSA National Helpline: 1-800-662-4357
• International crisis lines available at findahelpline.com