June 29, 2022

How to Avoid Feeling Burnt Out

Kathy Nguyen

How to Avoid Feeling Burnout

The definition of burnout is a state of physical, emotional, and mental exhaustion caused by emotionally demanding situations.


Schedule Regular Social Activities

Oftentimes, people get so caught up in their work that they forget to spend time with their friends and family. To regain emotional fulfillment, it would be helpful to contact your close friends and schedule activities to do together. Some activities could be going kayaking, hiking, river rafting, bowling, etc. Even a monthly brunch with your closest friends would suffice. The point of doing so is to expand your social horizons and decrease feelings of isolation. It is also helpful to have friends or family listen to your frustrations to help cope with the stress and find solutions to them. It is likely your friends or family have gone through the same experience. They can help guide you to figure out your solutions to avoid feeling burnout. 


Follow a Fitness Plan

Oftentimes, many of us will grab a snack and watch television for hours after work. However, that is not always the best way to refresh ourselves. An alternative that is easy and beneficial is to incorporate home workouts. For example, watching workout videos on YouTube and following them from home is a great way to avoid burnout. With the start of theNew Year, you could make a resolution to work out on a regular basis to get you started and motivated. Overall, working out has many great benefits such as psychological well-being and sleep quality. Working out can help reduce stress, anxiety, and depressive symptoms. The reduction of stress and anxiety will help hold off burnout.


Pursue a Hobby

When it comes to selecting a hobby, choose something that has nothing to do with what you spend most of your weeks doing.Pursue a hobby that you have a lot of passion for and can stick to. Having a hobby can provide you with a break from the weekly grind, which can also increase productivity. Some hobbies include painting, reading a book, taking care of your plants, etc. Any of these hobbies will pull you out of your work thoughts and help balance your headspace more.



When you feel run down, volunteering for events, hospitals or fundraisers can be beneficial. Nothing brightens or warms the soul quite like giving your time to those in need. It has been found that volunteering shows a decline in self-reported health and functional levels and slows the increase of depression levels. People who volunteer often will have improved mortality rates. Even if you are a younger adult, the same benefits can apply to you. Volunteering can help decrease depressive symptoms and improve well-being.


Embrace a Morning Ritual

For most people, it is difficult to wake up early in the morning.  Some people may start their day on the wrong foot by waking up late, rushing, or even skipping breakfast so they make it to work on time. It would be helpful to set your alarm ten or fifteen minutes earlier than your usual time. This can help provide time for you to eat breakfast, make yourself a coffee or read a book before you head out to work. Having a morning routine can help you develop an attachment to your time because you’ve decided to start your day with a focus on taking care of yourself. This will help prevent rushing in the morning and going to work on an empty stomach. Having a morning routine can help one feel put together for work and help them feel ready to pursue the day.






Kathy Nguyen is a Psychology student at the University of California, Riverside. While going to school, she is also a research assistant in the Leadership and Groups Dynamic Lab at the University of California, Riverside. She also takes the role as a Human Resource and Psych intern at Thaddeus Resource Center. After graduating college, she aspires to become an I/O Psychologist.