3 Simple Strategies to Beat Work Burnout
Feeling drained, overwhelmed, or “checked out” before the day’s even half over? You’re not alone. Work burnout isn’t a badge of honor—it’s your body’s signal that something needs to change. Here are three bite-sized, easy-to-implement strategies to push back against burnout and rediscover your spark.
1. Build “Pause Points” into Your Day
Why it works: Small, regular breaks interrupt stress loops and give your nervous system a chance to reset—so micro-stressors don’t snowball into full-blown overwhelm.
How to do it:
Set a timer. Every 60–90 minutes, take 2–5 minutes for a quick check-in.
Move and breathe. Stand, stretch your arms overhead, then take 3 belly breaths (inhale for 4 counts, exhale for 6).
Notice. Scan your body for tight shoulders, jaw tension, or a racing heart. Simply naming it (“My shoulders feel tight”) helps your brain release it.
Pro tip: Keep a sticky note on your monitor or use a reminder app—whatever helps you actually stop.
2. Define—and Defend—Your Boundaries
Why it works: Clear limits protect your energy, reduce resentment, and model healthy self-care—both for you and for the people around you.
How to do it:
Create a “Boundary Map.” List your non-negotiables: work hours, tech-free evenings, weekend downtime.
Communicate them. Share your map with colleagues, family, or your team:
“I’m offline after 6 pm.”
“I need 24-hour notice to take on new projects.”
Practice saying no. Use simple phrases: “I’m unavailable then, but I can….” or “Thank you for thinking of me—my week is full.”
Pro tip: Role-play boundary conversations with a friend or in therapy so it feels more natural when the moment arises.
3. Tap into Your Inner Resource Bank
Why it works: Intentional self-care activities remind your brain it’s safe to rest and recharge—and over time, they build lasting resilience.
How to do it:
Make a checklist. Jot down 5–10 simple “boosters” (a 10-minute walk, listening to a favorite song, doodling).
Schedule one daily. Block 10 minutes on your calendar—even if it’s just to stare out the window.
Track your wins. At day’s end, note which resource you used and how you felt afterward.
Pro tip: Mix mind, body, and social resources—balance a solo walk with a quick chat or a few yoga stretches.
Ready for Deeper Support?
If burnout feels too heavy to tackle alone, you don’t have to go it solo. Whether you want to explore individual therapy or dive into a focused EMDR intensive, I’m here to help you build sustainable change—no matter how busy life gets.
👉 Learn more about individual therapy
👉 Explore our EMDR intensives
Take one small step today—your future self will thank you.
