You're in a high-stress job. What can you do to avoid burnout?

1 Identify your stressors

The first step to avoid burnout is to identify what causes you stress in your job. Is it the workload, the deadlines, the expectations, the conflicts, the lack of control, or something else? Once you know your stressors, you can try to eliminate, reduce, or manage them. For example, you can delegate tasks, prioritize your goals, set boundaries, communicate your needs, or seek support.

2 Take care of yourself

The second step to avoid burnout is to take care of your physical and mental health. This means getting enough sleep, eating well, exercising regularly, and avoiding substances that can worsen your stress. It also means finding ways to relax and recharge your energy, such as meditation, yoga, hobbies, or spending time with friends and family. Taking care of yourself can help you boost your resilience, mood, and motivation.

3 Balance your work and life

The third step to avoid burnout is to balance your work and life. This means setting limits on how much time and energy you devote to your job, and making sure you have enough time and space for your personal life. You can do this by creating a regular schedule, avoiding overtime, unplugging from work-related devices, and saying no to unnecessary demands. Balancing your work and life can help you reduce stress, increase satisfaction, and prevent resentment.

4 Learn new skills

The fourth step to avoid burnout is to learn new skills that can help you cope with stress and improve your performance. These skills can include decision-making, problem-solving, time management, communication, teamwork, or leadership. You can learn new skills by taking courses, reading books, watching videos, or seeking feedback. Learning new skills can help you enhance your confidence, creativity, and adaptability.

5 Seek meaning and purpose

The fifth step to avoid burnout is to seek meaning and purpose in your job. This means finding ways to connect your work to your values, goals, and passions. You can do this by identifying the positive impact of your work, aligning your work with your strengths, seeking challenges and opportunities, or finding a mentor or role model. Seeking meaning and purpose can help you increase your engagement, commitment, and fulfillment.

6 Ask for help

The sixth and final step to avoid burnout is to ask for help when you need it. This means reaching out to your colleagues, managers, friends, family, or professionals for support, advice, or assistance. You don't have to deal with stress and burnout alone. Asking for help can help you reduce your isolation, share your feelings, gain new perspectives, or find solutions.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?