Tips For Managing Burnout

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Shorter Version

Est. Reading Time: 1 Minute

It’s Monday. You’re scheduled for back to back meetings at work all week and have a project due by Friday. You said yes to training the new co-worker and volunteered to plan this quarter’s teambuilding. By Thursday, your energy level is at an all-time low and you’re tempted to call in sick tomorrow. Sound familiar? This is a sure sign of burnout.

Yeah, burnout is real

Work burnout occurs when chronic stress is unrecognized and/or ignored and can eventually lead to other physical and mental health conditions. Although it might not be defined as a medical condition, the World Health Organization recognizes burnout as a “stress syndrome… resulting from chronic workplace stress that has not been successfully managed.” The syndrome is described by the following symptoms: (1) feeling physically exhausted or depleted of energy, (2) feeling mentally distant or negative about one’s job, and (3) having a significant lack of productivity at work.

Understanding how to recognize burnout is important in knowing how to manage it, as well as prevent it from happening again.

So, what is the key to managing burnout?

Making a few simple changes and creating new habits will add balance to your work life and help you in managing burnout. Scheduling self-care like regular exercise, getting a massage, enjoying a hobby, or learning to meditate can help prevent or reduce feelings of burnout. Surround yourself with people who support your decisions to take care of your health. Eat a balanced diet full of nutrient-dense foods and add more movement throughout the day. Let your body rest with a solid 8 hours of sleep a night so you’re refreshed for a new day. And, lastly, do not be afraid to ask for help. Working with a professional will set you up for success with individualized care.

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Actionable Steps


Read the longer version

To learn more, read these articles reviewed by our professionals to be the best on the topic: What is Burnout and How to Take Care of Yourself by McKel Kooenga, MS, RDN, LDN. A Guide to Burnout by Juli Fraga. Burnout Prevention and Treatment by authors Melinda Smith, M.A., Jeanne Segal, Ph.D., Lawrence Robinson, and Robert Segal, M.A.


Sit down and set your boundaries

Make those boundaries non-negotiable so that your health can take priority. Learn how to say no and set boundaries from an experienced professional here.


Manage your stress

Learn to manage stress by meditating anywhere, anytime, with a free app like Headspace, Insight Timer, or YogaGlo.


Ask for help!

Find a licensed therapist or call the Mental Health Lifeline.



Check in with yourself every day and don’t forget to smile!

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About the Author

shannon costello

Shannon Costello

Registered Dietitian Nutritionist (RDN)

Hi, I’m Shannon! I’m a Registered Dietitian Nutritionist, Culinary Coach, and Personal Trainer. After dedicating over 8 years to the corporate wellness world, I began my own nutrition practice. Chef Shannon Nutrition focuses on plant-based nutrition and culinary coaching. My passion for culinary nutrition grew when I worked as a cooking instructor for a culinary entertainment company. After several years as an instructor and event coordinator, I moved into the role of Director of Culinary Entertainment where I developed all the recipes, menus, and instructor trainings. My dietetic’s expertise helped the company expand into allergy-friendly and health conscious menus to suit all clients.
Full Bio | LinkedIn | 1:1 Coaching

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