Burnout is more than simply feeling stressed or overworked at work. We feel extremely exhausted, both physically and mentally, which barely allows us to keep functioning. Thus, causing many harmful health concerns as well as reducing our professional efficacy. 

The following are 6 ways to help you overcome burnout:

1) Take breaks

Sometimes, we are so focused on our work that we tend to forget to take a break. As you plan your day, make sure to fit in at least a 15-minute break occasionally to allow you to breath. It might help to set up an alarm on your phone to break you out of your concentration. Taking a break is essential to help you refresh your mind and work better. 

2) Exercise

Going for a walk after work or to the gym can help you clear your mind. Exercise helps improve both our mental and physical health by reducing fatigue, and it also improves our cognitive function. 

3) Speak to your superior

It might feel daunting to reach out to the person above you, but they are there to listen and support you. Make them aware of how you’re feeling and discuss how you can prioritise your work, one step at a time. Work on creating realistic goals together that you can reach.

4) Reach out for support

Reaching out for support can be with a co-worker, a friend or a loved one. It will help us feel like we’re not only surrounded by work but also companions. Speaking to someone will help distract you from your endless to do list and gives you the break that you need. 

5) Sleep better

Sometimes having too much to do also impacts our sleep. Our brain does not learn how to shut off and we also feel that there is too much to do, to allow ourselves to sleep enough. However, lack of sleep is seen as a main cause of burnout. It is essential to make sure to have your 7 hours of sleep every night.   

6) Set boundaries

Learning what to say no to and what you are willing to tolerate, will help you set your limits. In this way, you will make sure not to take on too much while you’re at work. It is also important that your work and personal life are balanced. This means maintaining a boundary that when work is over, you don’t take it home with you. 

Burnout can have severe consequences if not tackled well. If you feel that you are experiencing a burnout or on the verge of one, make sure to try out any of the above ways to help you overcome it. If none of the above help, and you need further support, make sure to seek out the help of a professional. 

If you think that you can benefit from professional support on this issue you can reach out here.

Mandy Brincat is a Gestalt psychotherapist who enjoys working therapeutically with adults on various issues, such as general mental health and wellbeing. She also has experience working with children with anxiety and day to day stressful problems, and on relational issues with couples.


  1. How to Fuel the Fire: Beat Burnout at Work. (n.d.). www.umassglobal.edu. https://www.umassglobal.edu/news-and-events/blog/how-to-fuel-the-fire-beat-burnout-at-work
  2. Know the signs of job burnout. (2021, June 5). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642