Under the Hood

Burnout: Effective Ways To Avoid It

You can be one of the best and most productive employees in your company. You love working and earning. 

But waking up early and staying late to complete your tasks, working extra hours in the office, multitasking or taking more responsibilities can take a toll on your health. You may eventually feel emotionally or physically drained.

Too much work and excessive stress can lead to emotional, physical or mental exhaustion. 

Many people experience burnout. One day you look at yourself as the most energetic and healthy person in the U.S. but a few weeks later, getting out of bed is as hard as taking the stairs to the 16th floor of your building. 

The World Health Organization (WHO) in May marked burnout as a medical condition. Burnout is now part of WHO’s catalogue of diseases and injuries that doctors and healthcare providers can use for diagnosis and treatments. 

The organization described burnout as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.” As WHO implies, you can manage stress and pressure to avoid burning out. 

How To Avoid Burnout

Reward Yourself

Indulgence is one of the important things to remember when you are a workaholic. Give yourself something that will boost your morale and remind you that your work is helping you get what you need or want. 

But buying new shoes, bags or gadgets is not the best way to indulge. It may help but having a healthy diet can greatly improve your wellbeing. 

Find foods that can boost dopamine in your brain, which supports motivation and attention. Protein-rich foods such as legumes, beef, eggs and dairy are known for increasing the production of dopamine.

“The truth is, if you do not know how to recharge your batteries regularly, then you run on empty,” Dr. Perpetua Neo of mindbodygreen said in an article.  


As you reward yourself with some feel-good food, take time to rest. Your brain needs that. 

Napping or siesta establishes “a time boundary” between activities within the day. It could help you regain energy and focus to complete tasks. 


If you want to stay physically active, walking can help you avoid burnout. Neo said it could help divert attention from your workload to a less stressful area. 

For example, walking around your neighborhood will enable you to meet with some friends or expose you to nature, which has been proven effective to reduce stress levels. 

Eat Some Sweets

Satisfying your cravings can help maintain a good mental or emotional state. Getting a little dessert despite being on a strict diet will not harm you. Eat some chocolates, which provides stimulant substances that could help improve brain function.

Burnout The World Health Organization has marked burnout as a medical condition and added it to its International Classification of Diseases (ICD) catalogue. Pixabay