Burnout Prevention: Signs, Solutions & Support
Tiona Nicholas
A woman in her 30s is experiencing symptoms of Burnout in a corporate setting

Tiona Nicholas – HR Manager, Clapper

According to the National Library of Medicine, burnout is the consequence of severe stress and the dark side of self-sacrifice, often experienced in caregiving professions or by people who constantly put others’ needs ahead of their own. It’s that slow erosion of energy and joy, where you go from “I’ve got this” to “I can’t keep doing this.”

 A chronically stressful lifestyle can push anyone to the edge, leaving you feeling emotionally drained, physically unwell, and deeply overwhelmed. Burnout doesn’t just affect how we feel, it impacts how we show up at work, in our relationships, and in our daily lives. 

Some common causes of burnout include:

  • Constantly being overworked or under-challenged
  • Being under time pressure
  • Conflicts with colleagues or poor leadership
  • Lack of sleep or time to rest. 
  • Extreme commitment that leads to neglecting personal needs

How Burnout Shows Up

Exhaustion:
You feel depleted and emotionally empty. There’s no gas left in the tank, and even small tasks feel monumental. It can also show up physically – through pain, weight changes, and stomach issues.

Disconnection from your work:
You may feel resentful or cynical about your job or the people around you. You start to distance yourself emotionally, losing the connection that once gave your work meaning.

Lower performance:
Burnout makes it hard to concentrate or find joy in things that once sparked creativity. Even basic responsibilities can start to feel like too much.

So… how do we actually prevent burnout?

If burnout is the dark side of self-sacrifice, then recovery is the radical act of choosing yourself again. It’s not selfish. It’s necessary.

Here’s what I’ve learned (even if it was the hard way):

Know the signs

You can’t fix a problem you don’t name. Noticing the symptoms (mental, physical, and/or emotional) is the first step. Awareness gives you the power to shift.

Prioritize your health

Burnout often sneaks in when we’re neglecting our basic needs. Sleep. Movement. Nourishment. Joy. Not everything has to be a full routine or aesthetic moment. Don’t like running? Don’t run. Walk, dance in your living room, try hot yoga with a friend, hike, swim, or stretch while watching your favorite TV show. Wellness doesn’t have to look a certain way. It just has to feel good to you.

Use tech intentionally

Not all screen time is bad, but how you use it makes all the difference. The goal isn’t to ditch technology altogether, but to make it work for you, not against you.

Start by asking yourself: Does this app, person, or platform leave me feeling better… or worse?

If you find yourself comparing your life to highlight reels, or feeling drained after scrolling, it might be time to unfollow, mute, or limit exposure to content that doesn’t serve your mental health. You’re allowed to protect your peace… yes, even online.

Try limiting screen time, especially first thing in the morning or right before bed. Create “no scroll” zones in your day. Or set time limits for apps that tend to pull you in for longer than you’d like.

That’s where tools like BetterYou come in.

BetterYou uses AI and cognitive science to help you create better digital habits. Whether your goal is to spend more time outside, prioritize sleep, learn how to meditate, get more steps in, or cut back on endless scrolling, BetterYou keeps you focused on what actually fuels you, and gently nudges you back on track when life gets noisy.

Because burnout recovery isn’t about doing everything. It’s about doing more of what matters, and less of what doesn’t.

Take a break

Even small moments of rest count. Maybe you can’t take a week-long vacation, but can you take 10 minutes to go outside? To journal? To read 10 pages of a book? To unplug, whatever unplugging means to you! Even a mindful pause can reset your nervous system. And yes, that might include taking a break from social media, especially if scrolling feels more draining than inspiring.

Ask yourself: Is this adding to my life… or taking from it?

Reflect: What’s not working?

Burnout often shows up when we’re living out of alignment with our values. Is your job still serving you? Do your relationships feel reciprocal? Are your boundaries being respected? Getting clear on what matters to you helps you make choices that protect your peace.

Make the change

Once you know what’s not working, it’s time to take action. That might mean delegating more. Having hard conversations. Setting boundaries. Taking time off. Leaving a toxic job or relationship. Setting a new bedtime, or creating a new routine… Change doesn’t always mean blowing up your life, it just means re-centering your needs.

And if burnout is taking over…

Please know  this: you’re not alone, and it’s okay to ask for help.

Burnout can evolve into anxiety or depression if left untreated. If you’re struggling, talk to a doctor, find a therapist, explore medication, whatever support looks like for you. Asking for help is not a weakness. It’s a strength. It’s courageous. It’s brave. 

Burnout can creep in even when we love our jobs and our lives. It doesn’t mean you’re doing something wrong, it just means it’s time to step back, check in with yourself, and remember that your wellbeing matters too.

Because when you take care of yourself, you show up better! For your work, your people, and most importantly… you!

Here’s to creating space, setting boundaries, and building a better you.

Works Cited

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Depression: Learn More – What is burnout? [Updated 2024 Apr 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279286/

Otto MCB, Van Ruysseveldt J, Hoefsmit N, Dam KV. The Development of a Proactive Burnout Prevention Inventory: How Employees Can Contribute to Reduce Burnout Risks. Int J Environ Res Public Health. 2020 Mar 5;17(5):1711. doi: 10.3390/ijerph17051711. PMID: 32151047; PMCID: PMC7084396.

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