Business, Self Care

How To Avoid Burnout

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What is Burnout?

Are you experiencing constant stress?

Feeling exhausted and wanting to cry or just give up?

Are you lacking motivation to do something you like, and having troubles getting things done?

You may be experiencing burnout! Burnout is when you are experiencing serious stress, exhaustion and self-doubt from constant demands of work and life, and honestly is spreading you thin. It is now difficult to feel motivated and is effecting your performance.

Early Symptoms

Try to catch the symptoms of burnout before they get worse! Once you start realizing them, start taking steps to AVOIDING THEM! And since we are all different, you may experience more or less of these symptoms, but the ones listed are very common of burnout.

  • Feeling Overwhelmed
  • Loss of Sleep / Fatigue
  • Anxiety
  • Lack of motivation
  • Your attitude and mood towards your work, projects, spouses, and other people close to you starts to shift negatively
  • Frustration
  • Cynical views on life
  • Lack of commitment
  • Headaches
  • Increasing doses of caffeine to keep going (this is a huge sign for me!)

How to Avoid Burnout

You are not alone! We all experience burnout, and it seems to be more than ever in our generation. Everyone is trying to hustle and make ends meet, working 2-3 jobs just to pay the bills and hopefully have a little extra to treat yourself.

Here are just a few tips to help you avoid burnout and to keep you motivated…and sane.

1. Stop

Whatever you are doing, stop. Yes, it may be due tomorrow or later this week but if you keep going you are going to half-ass the work, be extremely exhausted and BURNOUT.

After weeks of pushing yourself to make it to work on time, going to the gym, doing a side project, hanging out with friends, cleaning the house, and whatever else it is, it will burn you out. You need to balance it all and try not to get everything done at once, as great as that would be.

Alex had an animation commercial project due for this hemp company. He was working long hours on it and one day he was just very moody and extremely exhausted. I knew that if he kept going he would have a breakdown. So I told him that he needs to contact the company and ask for an extension, and that he was not allowed to work on it at all that day. He needed to rest.

I told him that because if he did not stop, he would not have been doing his best or showing quality in his project. He would be half-assing it.

So to continue to stay motivated in what you are doing, just take a step back. Come back to it with a better attitude and fresh eyes.

2. Sleep

As I mentioned above in the symptoms of burnout, a big sign for me is increasing the amount of caffeine I drink. Naturally I am a self-energized person, I do not NEED coffee. I am a morning person that LOVES to eat breakfast and get the day going, I just drink coffee because it gives me an additional boost, and I simply enjoy drinking it. Normally I have a cup of coffee a day, but sometimes I will have two. Anymore is a no-no for me.

When I have a lot on my plate I tend to increase the amount of coffee I drink. I will have a cup in the morning, because I’m exhausted and need to have energy to do my job. Then when I get home I have other projects to work on, so I have another cup. But because I have so much to do and am overwhelming myself with it (instead of just planning it out better), I decide to have ANOTHER cup of coffee to keep me awake to get it done. The next day, repeat.

What I discovered when I do this is that when I go back to review what I just did, I either don’t remember what I just studied, or I didn’t do that great of a job on whatever it was! WHEN IF I JUST GOT SOME SLEEP, and made a plan for when and how to get this stuff done, I wouldn’t have to waste time on fixing my mistakes or rereading what I read the night before.

Get some sleep. You will have a better perspective with a full nights rest. If you continue to stay up night after night, you will burnout and it will only get worse. Nothing is going to get done if you continue to not sleep.

3. Drink Water

Did you know coffee is a dehydrator? If you are like me that drinks coffee to help stay up to get the work done, you are making it worse. You are dehydrating yourself, along with not getting any sleep! And that goes for those Energy Drinkers as well!

Drink water and stay hydrated. Too many of us dismiss this rule and we do not drink as much as water as we should.

Give your body the natural fuel that it needs to function.

4. Treat Yourself

After you take a step back, drink some water and get some rest, you need to treat yourself. And you do not need to spend money to do so!

By treating yourself, it will help keep you grounded and sane.

  • Try a hobby
  • Read a book
  • Take a midday or after work nap
  • Walk your dog
    • Or just go for a walk, get some fresh air!!
  • Watch your favorite TV Show
    • To get my mind off things and to take a break, I like to watch Supergirl or a baking show.
  • In-Home Spa Day
    • Paint your nails
    • Take an extended hot shower
    • Face Mask
>>>Get a box of sheet masks delivered to your doorstep every month! <<<
  • Honestly anything you like to do…

Just remember that at the end of the day it’s just you and that body that does everything for you. It takes a beating, and you need to pay attention to it when it is trying to tell you something!

Stay sane, watch out for the signs and avoid a burnout! They are not fun, and they are really hard on us. You got this, just take a task at a time!


How often do you experience burnout? What do you do to get out of it?
Share with me in the comments below!

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