How To Deal With Work Burnout

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How To Deal With Work Burnout

Work-related burnout is one of the biggest indirect fitness aspects I work on with my clients.

Some of us are very good at dealing with work stress and can continue to work hard indefinitely. 

Others instead find it harder to sustain this lifestyle because the stress and fatigue catches up with them: this is when burnout can happen.

Burnout can be triggered by a job rejection, a missed promotion or even just extended periods of stress. 

If you recognise yourself:

  • Forgetting things
  • Getting irritable 
  • Thinking about work all the time
  • Feeling sad
  • Losing your appetite or eating too much

You could be burning out.

Below are some strategies you can use to help yourself manage burnout better.


Taking time out, scheduling rest and spending a period of the day outdoors is vital for your overall mental health.

This isn’t some woo-woo spiritual bullshit either. It’s an important step in sustaining your overall work capacity.

“But I don’t have time”

You do – give up scrolling through social media for 10 mins to do something that relaxes you.

You’ll thank yourself in the long-run.


Make sure that you are doing something other than commuting from home to work and back.

Find an activity which fulfils you and stick to it. For some it might be sports, for others it might be building a side hustle. Whatever it is make sure you do it regularly.

Fun hobbies don’t feel like work and can sometimes make you fitter and earn you a bit of extra cash.


A large reason you may be burning out is because you’re not getting the results you want.

It’s very easy to ‘stay the course’ when you are getting the desired outcome.

By stepping back and re-evaluating your overall strategy of tacking the problems you’re facing, can often lead to you solving the issues quicker and with less effort.

It’s very hard to see the bigger picture when you are zoomed in on the small, micro day-to-day tasks.

Zooming out can help you eventually work smarter, not harder and give you a higher return on the effort you put in.


Exercise is a huge component to helping manage burnout.

Try to workout at least 2-5 times per week – it is an excellent stress reliever and helps to release endorphins, which increases your positive mood.

Morning workouts can also improve your overall state for the day ahead and make you more focused on work when you get round to it.

If you can fit in a morning workout – do it!

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