5 ways to overcome burnout due to work pressure

According to experts, there are positive steps you can take to improve your mental health to overcome this challenge.

Recognize the signs

Burnout doesn't happen overnight, it creeps up on you slowly. If you find yourself feeling tired all the time even after a full night's sleep or dreading Sunday nights, these are typical signs.

Be honest with yourself about the emotions you're experiencing and don't try to suppress them. Acknowledging burnout can help you head it off before it escalates into a crisis.

Learn to say "No"

This is hard for people-pleasers who always say yes to requests. Understand that you are not the office superhero and you don't have to do everything.

Studies show that saying “No” is important for maintaining your sanity. Set boundaries at work and don’t feel bad about it. It’s okay to politely decline additional tasks when you’re already dealing with a heavy workload.

Short vacation

Never mind the month-long vacations, sometimes all you need is a weekend trip to a relaxing destination. During this time, don’t check your email, don’t answer calls from the office, and don’t text your coworkers. Focus on taking some time for yourself for a few days and consider taking a break from social media.

Be firm with your absence announcements and find someone else to handle work requests.

Relax after work

You will become severely exhausted if you only work and not play. Make time for a relaxation routine at the end of the day. The key is to have a consistent routine that signals to your brain that the workday is over and it is time to relax. This helps create a mental buffer between the stress of work and your personal life.

Even if you have more responsibilities than others, it's important to stick to a relaxation routine, even if it's just for half an hour. Set aside a time of day just for you and choose an activity that calms or relaxes you. Light a candle, turn on your favorite playlist, or sit down to watch a TV show.

Find meaningful hobbies

Find a hobby that brings you joy and helps you forget about work. It could be reading, painting, or going to the gym. These activities remind you that there is more to life than work.

If you have so many other responsibilities that you don’t have time for meaningful hobbies, seek support. Family and friends are great sources of support.

A career is not a sprint, it's a marathon. It's important not to get so caught up in work that you start to define yourself solely in that regard. Remind yourself that you're a multifaceted person with interests, talents, and connections that exist outside of the workplace. Don't let your job define your emotions and self-esteem.