Setting yourself up for Success
Burnout doesn’t happen overnight—it’s a slow build-up of stress, overwork, and emotional exhaustion that can leave you feeling depleted and detached. The good news? It’s preventable. Here are 10 simple yet powerful strategies to help you stay balanced, energized, and healthy.
1. Prioritise Self-Care
Your physical and mental health should always come first. Prioritising self-care means making time to eat nourishing meals, getting adequate sleep, and moving your body regularly through exercise or activity. These basic building blocks can significantly improve your resilience to stress. It may seem like these are quite basic, and how can they really matter? They are often the first things to be impacted when we become stressed. When that stress becomes chronic and long term, our lack of self care perpetuates the cycle. Ensuring that you are doing these basics will support you to manage stress effectively and prevent burnout.
2. Create Clear Boundaries
Work-life balance starts with setting boundaries. Establish defined work hours and stick to them. Turn off work notifications after hours and allow yourself mental space to wind down before and after your day. Respecting your own boundaries signals to others that your time matters. This may look like putting your work phone on silent outside of work hours. It may look like arriving and finishing work at consistent times, to allow time outside of work for other activities.
3. Listen to Your Body
Burnout often sends warning signs—tiredness that lingers, irritability, or a feeling that everything is a chore. Don’t ignore these cues. If you find yourself pushing just to get through the day, it’s time to take a break. Your body knows what it needs—tune in and respond.
According to the World Health Organization, general burnout signs in employees include:
- Depletion or exhaustion
- Being mentally distant from their job or having negative feelings or cynicism about their job
- Having reduced professional efficacy
If you notice these signs in yourself, it’s time to take action and take a break.
4. Manage your Time Effectively
Feeling overwhelmed often stems from disorganised time. Create a daily routine, plan your day with specific blocks for key tasks, and don’t overload your to-do list. Prioritise what’s truly important and give yourself breathing room throughout the day.
5. Stay Socially Connected
Spending time with people who lift you up is essential. Whether it’s family, friends, or a social group, connection reduces stress and reminds you that you’re not alone. Laughter, conversation, and shared experiences all help recharge your emotional batteries.
6. Take Regular Breaks
Micro-breaks during the day and longer rest periods between projects allow your mind and body to reset. Even a 10-minute walk, a quiet moment with a cup of tea, or stepping outside for fresh air can provide a mental reset and boost your productivity. Structure breaks into your calendar and stick to them.
7. Pursue Activities that Bring you Joy
All work and no play is a recipe for burnout. Make space for hobbies, creative outlets, or experiences that spark joy. Whether it’s reading, gardening, painting, or riding your motorbike—do things that make you feel alive and connected to yourself
8. Learn to Say No
Overcommitting can be a fast track to exhaustion. It’s okay to say no to things that don’t serve your wellbeing or align with your goals. Setting limits protects your time and energy, allowing you to be more present and effective in the areas that truly matter.
9. Practice Mindfulness or Meditation
Simple mindfulness techniques like deep breathing, meditation, or journaling can ground you and reduce stress. These practices bring you back into the present moment and help calm a racing mind
10. Seek Support when Needed
There’s no shame in asking for help. Whether it’s from a therapist, coach, mentor, or a trusted friend, support can provide clarity and guidance. You don’t have to carry everything on your own. Avoiding burnout is all about tuning in, setting boundaries, and living with intention. Take care of yourself—you are your most valuable resource.
To make an appointment with Kim Walker select you can Book Online. Alternatively, you can call M1 Psychology Loganholme on (07) 3067 9129.
References
Shrikant, A. (2024) 91% of workers who do this 1 thing are satisfied with their jobs. 91% of workers who do this 1 thing are satisfied with their jobs
Hemphill, E. (2022) Uncomfortable but necessary: How conversations can prevent burnout. Uncomfortable (but Necessary) Conversations About Burnout
Asplund, J and Tatel, C. (2023) Fighting burnout with strengths. Fighting Burnout With Strengths
World Health Organisation. (2025) ICD-11 For Mortality and Morbidity Statistics- Chapter 24 Factors influencing health status Burn-out an occupational phenomenon