How to Not Burnout

Graphics by Patricia Zotomayor

When motivated to succeed in our careers, we give our 100% to work. But the concern here is what if that’s the only aspect in our life we give our best? “Burnout” is a state of physical, emotional, and mental exhaustion from a person when dealing with an overwhelming workload. It may not seem harmful, but it can affect your work performance and health.

To prevent ourselves from experiencing it, here are five ways to prevent ourselves from Burnout:

  1. Let your body REST
    It is a no-brainer that everyone needs to rest, but in this context, rest means giving yourself some time to relax by engaging in activities that provide comfort, such as reading, walking, watching movies, and the like. Other ways to help your body rest are also pampering yourself, having a nice long shower, and of course, the best method of all is giving yourself enough time to sleep.
  2. Eat a balanced diet
    When you’re working hard, you’re consuming a lot of your energy. It’s best to watch what you eat, so you don’t feel weak by the end of the day. According to the WebMD article written by Zelman, carbohydrates, proteins, and fats in food provide calories to fuel exercise and energize your body. Make sure to include these nutrients in your meals daily to start your day right!
    (Source: Eat to Boost your Energy- WebMD_Kathleen Zelman)
  3. Exercise mindfulness
    To prevent ourselves from feeling overwhelmed with the workloads in our hands, we must be mindful and take a step back to organize our thoughts. Meditate for 15 minutes and acknowledge how you’re feeling and what your needs are at the moment. Doing these things will help you balance your mind and have a purposeful goal for the day.
  4. Have support from friends and family
    Burnouts are most likely to affect you if you isolate yourself while working. It’s best to have company and always consider asking for help. There is no harm in asking for support from friends and family, while there is harm when you carry all the struggle yourself.
  5. Schedule your week with breaks
    Finding that balance between work and rest is the ultimate key to a successful week. Scientists promote the 5/17 method, wherein you work for 52 minutes and then take a break for 17 minutes. The purpose of this ratio is because, as stated in an article by Jory Mackay (2017): “Working for any longer can cause cognitive boredom.” So if you go over those minutes, your brain will most likely lose focus on the job.
    (Source: 7 Science-Backed Ways to Take Better Breaks_JoryMackay2017)

Becoming a successful worker, student, and individual doesn’t necessarily mean that we have to give up on our well-being. We must learn to admit that we are all human and have needs that can help us get through the day. As Michelle Obama, the former first lady of the United States, says:

“We need to do a better job of putting ourselves higher on our own ‘to-do’ list.”


Parets, R. (n.d.). 7 Ways to Avoid Burnout During Your Work Day. Retrieved from:

Brenan, D. (2020). Burnout: Symptoms and Signs. Retrieved from:,up%20with%20life’s%20incessant%20demands.

Hering, B. (n.d.). 18 Great Quotes About Work-Life Balance. Retrieved from:

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