Burnout happens when the demands of work consistently outweigh your ability to recover and recharge. It shows up as emotional exhaustion, feelings of cynicism, and a sense that you are no longer effective in what you do. According to the Demands-Resources Theory, burnout emerges when there is a long-term imbalance between job demands and the resources available to meet them. This means that addressing burnout requires attention not only to individual coping strategies but also to the structures within organizations that shape your work experience.

On a personal level, building self-care rituals can make a meaningful difference. Taking brief mindfulness breaks throughout the day, practicing progressive muscle relaxation, and setting clear boundaries around work hours help strengthen your resilience. Research shows that when employees take part in designing changes to their workloads, it often leads to noticeable reductions in exhaustion. This participatory approach increases a sense of control and boosts social support, which are key to feeling less overwhelmed.

At the organizational level, making changes like redistributing tasks, adding staff, and involving employees in decision-making have an even greater impact on preventing burnout. When everyone shares responsibility for creating a healthier work environment, the effects are more lasting and powerful.

If your schedule feels overwhelming, a good place to start is by reviewing your workload to see which tasks could be delegated and negotiating deadlines that feel achievable. Incorporating micro-breaks, such as two-minute mindful breathing exercises between meetings, helps calm your nervous system and keeps your mind sharp. Joining or forming peer support groups at work can provide a space to share challenges and feel understood, which helps reduce the isolation that often comes with burnout.

For real, lasting change, leadership commitment is essential. Encouraging collaborative planning sessions where employees have a voice in shaping their work environment helps prevent burnout before it takes hold. Together, these individual and systemic efforts create a culture that supports well-being and sustainable productivity. If you’re interested in exploring, our therapists and career coaches can support you!