As a working mom with three young kids who is building a business, I've struggled with burnout for years. For a lot of us, burnout comes from a combination of pressures: practical things like pressure from our colleagues and bosses to get work done, the demands of caring for our personal lives and our work lives, and our own expectations for ourselves. After a lot of reflecting and having the benefit of coaching many smart people through burnout, i've realized that most of the pressure actually comes from ourselves. The unrealistic expectations and the lack of breaks built into life is often an inside job. So my best burnout tip can be summarized in one word: boundaries. Have boundaries, for yourself and your coworkers, about when you're available and when you're not. Stick to those boundaries unless it's truly an emergency. Someone asking you to have a meeting is, the vast majority of the time, not an emergency and not a valid reason to skip over your workout/lunch/work block or break time. So think through what boundaries you need to have in place to be well-rested and focused. For me, it includes: waking up early to exercise before my kids get up, not checking work apps between 5-8 when i'm focused on my kids, and not checking work email in the 30 minutes before I go to bed. Nobody is perfect and there will be exceptions, but if you can figure out what gives you energy and mental space, and stick to those rules most of the time, you'll have a much better chance of feeling balanced rather than burnt out.
Burnout is something I’ve definitely experienced, and it’s tough because it sneaks up on you. One thing that’s really helped me is setting clearer boundaries between work and personal time. It sounds simple, but when I started making sure I wasn’t constantly checking emails after hours or saying “yes” to everything, I noticed a huge difference in my mental energy. For example, there was a time when I was juggling way too many projects and felt completely drained. I had to step back and ask myself, "What can I realistically handle right now?" I made a point to prioritize tasks, delegate when I could, and—this is key—actually take breaks. It’s amazing how much better you perform when you give yourself permission to rest. So, my tip? Don’t be afraid to set those boundaries and give yourself some space to recharge. It’s not selfish; it’s necessary. You can't pour from an empty cup.
Burnout hit me hardest when I realized I wasn’t just exhausted from the work I was doing. I was exhausted from the work environment I was in. Before pursuing entrepreneurship full time and starting my own marketing agency, I found myself working in a toxic industry. Every email, every conversation, and every small action had to be overthought for fear of retaliation. It wasn’t just the tasks that drained me—it was the constant mental gymnastics to stay in line and avoid conflict. Over time, this led to burnout, where I dreaded each day and felt completely depleted. My best advice? Recognize when the environment, not just the work, is draining you. Setting boundaries and protecting your energy is key. Once I decided to show up authentically and eventually leave that environment, I regained my strength and my passion.
Burnout can take on many forms, but for me it looks like: low energy, anxiety, trouble sleeping, frequent sickness, and feeling overwhelmed. Over time, I've learned to recognize when I'm burnt out and have been able to shift my habits to prioritize my well-being. One of my go-to strategies is adding an extra hour to my mornings to simply enjoy my coffee and relax. I also make space for what I call 'mental health walks' a few times a week, and squeeze in friend-dates or movie nights. Oftentimes, burnout happens because we aren't giving ourselves enough time to reset and recharge. My advice for anyone noticing the signs of burnout is to take a step back, re-evaluate your schedule, and find time for yourself. Everyone's "me-time" looks different, so find something that answers at least one of these questions positively: Does it spark joy? Will it bring peace? Is it fun? And most importantly, is it just for you?
Setting healthy boundaries and recognizing when I may be pushing my own boundaries has been a key tactic for me to avoid stress turning into burn-out. As an introverted business owner and speaker who has a very high paced, people facing job, I’ve recognized over the years that packing on social interactions or extensive travel is something that sounds good in the moment, but my future self hates it. Here are some specifics around how I avoid this burnout “pack on” effect: 1. Give myself a full day before and a day after traveling to decompress 2. Avoid events or gatherings that don’t fill my cup or are attended due to a sense of obligation. 3. Spend more time with people I don’t have to be “on” around.
During the peak of the pandemic, as the CEO of a national company, I often felt like I was on a never-ending roller coaster—without the fun part. The world was spinning with changes, and I started feeling overwhelmed and burnt out. To tackle this, I went back to basics with a good old-fashioned chart. I listed out everything on my plate, separated what I could control from what I couldn't, and focused squarely on the things within my power. This approach not only helped me regain a sense of command over my day-to-day but also rejuvenated my energy and sharpened my focus. If you’re feeling like you're juggling flaming bowling pins while riding a unicycle, try this: Map it out, focus on what you can change, and let go of what you can’t. Sometimes, seeing it all on paper can turn a mountain back into a molehill—or at least a smaller mountain!
By the time people are stepping into my office, they're generally near their wits end of burn out and are looking for a quick solution. To prioritize relief, we work on triaging external "asks" -- and only addressing what genuinely needs immediate attention -- to make time for self-care that will provide the most bang for your buck. Contrary to popular belief, this often requires a bit more energy in the moment by doing things that actively spark joy, pleasantness, hope and purpose (spending time with an old friend, trying a new restaurant, seeing a play you've been interested in, helping a stranger). Essentially, this is a "manual" way to induce emotions that are opposite to those felt when burnt out--exhaustion, malaise, and cynicism. Once through the acute period, I help clients recognize signs of impending burn out and create systems that center rest, personal values and fulfillment over productivity and output to prevent future episodes.
As an executive HR leader and coach, I’ve witnessed firsthand how the demands of our roles can lead to emotional detachment and burnout. When you’ve reached that point, it’s incredibly difficult to pull yourself back into balance, particularly when you're already in the thick of it. Over the years, I’ve learned that one of the most effective strategies for combating burnout is being proactive by having a set of tools in place to support yourself before you hit that tipping point. Reflect for a moment on a recent high-pressure situation and think about what eventually helped you return to a more grounded state. Maybe not a full return to joy, but at least a sense of equilibrium. What worked for you in that moment? Was it taking a walk to clear your head, talking things out with a trusted colleague or friend, or simply taking a few deep breaths to recalibrate? It’s worth noting that stress management techniques can take many forms, whether it’s listening to calming music, doing a few physical exercises, or even venting frustration in a safe, controlled environment—like screaming in your car or rage journaling. The key is to have these strategies at the ready, before you need them. When you’re feeling calm or neutral, take some time to identify 3-5 methods that help you recenter. Write them down—whether it’s in your phone, on a sticky note by your desk, or in your wallet—and keep them accessible. These aren’t just tools for managing stress; they are your safety net for those inevitable tough moments. Having a go-to plan in place ensures that when things go sideways, you’re prepared to respond in a way that supports your well-being. Remember, there is no right or wrong way to manage stress—what works for you is what matters most. And if you manage to use one of these techniques the next time you feel a spiral coming on, give yourself credit. It’s a small but significant victory. Real-Time Support Ideas: 1. 2. 3. 4. 5. Revisit this list as needed. It serves as a reminder from your more centered self, helping you stop the spiral and regain control, so you can make clearer, more confident decisions when the pressure is on.
Burnout snuck up quickly when I started my copywriting business. I was working long hours and weekends to keep up with client work. I never truly rested. Eventually, I had to have a tough talk with myself: Was this why I started my business? To work endlessly? The answer was definitely no. I decided to make a list of all the things that were contributing to my burnout: a lack of free time, answering emails, lack of boundaries, etc. And I worked on tackling them one by one. It meant putting myself in uncomfortable positions - like setting boundaries I previously didn't have (people aren't a fan of that). But ultimately, it was the best decision for me AND my clients that I brought more white space into my life to breathe, rest, and recoup. It's made me better at my job. I remember that every time I feel the burnout creep back in.
“There's a healing in those guitars, And a spirit in the song, No matter what condition your rhythm is in, The message goes on and on - Music is the doctor.” For myself, when it comes to combating burn out working in the drug and alcohol profession as a case manager and previously a therapist, being constantly under pressure with individual’s lives/recovery, I believe The Doobie Brothers sang it best above - Music is definitely The Doctor. Found to reduce cortisol levels; the primary stress hormone, music is readily available and inexpensive; unlike medication. It can also help with sleep, reduce depression and manage pain as researchers at Stanford University noted. I would encourage anyone reading this to set aside time each day to listen to music of your choice or even experiment with what style of music works best for your needs by creating a playlist. As for me, my go to music during work and on the drive home is 70’s and 80’s hard rock. Personally, faster music makes me feel more alert and able to concentrate better; and “When it's like this, I feel the music shootin' through me, There's nothin' else that I would rather do - I Wanna Rock (Rock)! – Twisted Sister.
Hi there! Unfortunately I didn’t learn this tip until AFTER I suffered burnout. Now that I’m on the other side, it can be easy to slip into old habits of pushing myself too hard and ignoring the signals my body gives me. But this is the biggest lesson I learned in my journey, to strive to always be aware when I have slipped out of my calm, neutral state of being and return to that state as quickly as possible by becoming present to the experience of now. Neuroscientists say the most effective way to mitigate the impact of stress in your life is to practice presence. When you are living in a mindful state, your awareness to what is happening within you and around you becomes glaringly obvious. When this happens, you notice the signals your body is giving you that your stress response has been activated and allows you the opportunity to do something to release the stress response. So instead of reaching for Advil or Pepto Bismal, listen to your body and give it what it needs instead - to simply stop what you are currently doing, give yourself a break and attend to your body’s needs immediately.
Burnout is something we all face, and I’ve definitely been there. One thing that’s helped me is completely unplugging for a weekend—no emails, no tech, just stepping away from the constant noise. I like to spend time outdoors, whether it’s a quick road trip or just disconnecting at home. Taking that break to recharge makes a huge difference. It gives me space to clear my head, and when I return, I feel more focused and ready to tackle whatever’s next. My advice: give yourself permission to take a break. Even a couple of days can really help you reset and regain perspective.
When burnout hit me hard during a busy project, I realized I needed to establish clear boundaries. I set specific work hours and stopped answering emails after a certain time. This allowed me to disconnect and recharge mentally. One tip I'd like to share is to schedule "non-negotiable" downtime daily, even for 30 minutes. Use that time to do something you genuinely enjoy—reading, walking, or listening to music. Protecting personal time helps balance work stress and reenergizes you for the next day.
Author | Former Executive | Certified Executive Coach | Marketing Consultant at Solle Solutions
Answered a year ago
Burnout is something I’ve faced more than once, and what helped me most was intentionally creating space to pause and reset. One key practice I swear by is taking regular “micro-breaks” throughout the day to recalibrate my energy and mental clarity. It could be as simple as stepping away for a quick walk, practicing mindfulness, or journaling for a few minutes. These small moments add up and prevent burnout from building into something unmanageable. My advice: listen to your body and mind before they force you to stop—take those little breaks, set boundaries, and prioritize your well-being.
No one taught me how to deal with stress, and it about killed me back in 1997. I dropped down to 97 pounds at 5' 10" because I was burning out professionally and personally. The first thing I had to do was make my own well being a priority and schedule time for ME. Managing our time isn't just to be productive but to allow space for recharging and renewing. Secondly, I had to discover HOW I de-stressed because we are all different. What works for one won't work for another. Figure out what fills up your cup and dedicate time to it...protect it. Your life just might depend upon it.
As a professional who's experienced burnout firsthand, I can share a personal strategy that helped me overcome and persevere: One of the most effective things I did was to implement a strict "work-life boundary" practice. I realized my burnout stemmed from constantly being "on" - checking emails at all hours, thinking about work during family time, and never truly disconnecting. My solution was to create a clear separation between work and personal life. I set specific work hours and stuck to them religiously. Outside those hours, I turned off email notifications and avoided checking work-related messages. Initially, this was challenging. I felt guilty and worried about missing something important. However, I communicated this boundary to my team and clients, setting expectations for response times. The results were transformative. My evenings and weekends became truly restful. I found myself more energized and creative during work hours. My productivity actually increased, despite working fewer total hours. This boundary allowed me to recharge properly and rediscover passions outside of work. It reminded me that I'm more than just my job. For anyone struggling with burnout, I highly recommend establishing clear work-life boundaries. It may feel uncomfortable at first, but it's crucial for long-term well-being and sustainable performance. Remember, you can't pour from an empty cup - taking time to refill is not just beneficial, it's necessary.
Burnout hit me hard after years of climbing the agency ladder. At first, I ignored the signs, thinking it was just part of being in a leadership role. But it eventually became clear that staying in my "safe" career path was stifling my passion. What helped me persevere was realizing that I wasn’t stuck—I had the power to take control of my own journey. Leaving the agency to start my own business was a leap, but it reignited my sense of purpose. One tip that worked for me was to shift focus from what I “should” be doing to what excites me. Investing in myself—my skills, my passion—turned out to be the best decision, allowing me to build something meaningful on my own terms. It wasn’t easy, but trusting myself to pursue what felt right, rather than settling for comfort, made all the difference.
In my experience, the key to overcoming burnout was recognizing that I couldn't do it alone. I took the step of engaging a professional coach, which has been transformative. My coach provides an objective perspective on my situation, helps me see opportunities I'd missed and reframe challenges I was facing. Together, we developed strategies to better manage my workload and improve my work-life balance. Most importantly, he's someone who has shared a very similar career over 30 additional years longer than I have. Every great athlete requires a coach and I believe business is no different.
I communicated my working hours. When I was freelancing, I would work from morning till late or sometimes through the night. I did not have defined working hours; besides, the freelancing industry thrives on subcontractors. I had to constantly deal with burnout until I decided that I would communicate my working hours with my next client. I set my working hours and let them know before agreeing to work for them. The workable, predictable schedule gave me enough time to rest and engage in hobbies. Burnout became an issue of the past. People should have defined working hours, which should be included in the employment contract or communicated to their clients.
Three years ago, I switched to a four-day work week. At that time, I was accepting just about every new client that landed in my inbox. I was working constantly, thinking I had to fill my time because I had time to fill. I started feeling more like a content machine than a skilled writer and no longer felt the spark I had when I first started my writing business. A four-day work week felt like a fantasy. I thought my income would take a hit. I thought I'd feel even more rushed to finish my work since I had less time in my schedule. But switching to a four-day work week had the opposite effects -- I actually made more money AND I started enjoying my work without the crushing pressure of deadlines. It sounds counterintuitive, but I attribute it to less stress and greater selectiveness. I realized I didn't have to fill up my schedule just to fit that 9-to-5 mold. I could embrace the benefits of making my own schedule -- a key reason why I started freelancing in the first place. I became more productive and started to enjoy my work again. The biggest takeaway is that if something isn't working for you, only you can fix it. Be proactive in finding a solution. Try new things, even if you don't think they'll work. Experimentation and an open mind can lead to great discoveries.