During your break, do something that helps you detach from the work, such as meditating, doing sets of push-ups or planks, or playing a word or puzzle game that helps you use other skills.

Try different relaxation exercises to see which you like best. Deep breathing, mindfulness meditation, guided imagery, and progressive muscle relaxation are all simple techniques you can do in the moment when you start feeling stressed.

Improve your sleep hygiene by creating a new bedtime routine. Turn off electronic devices at least an hour before bed and lower the temperature in your living space. Do soothing activities, like taking a warm bath, listening to calming music, or making a gratitude list.

Time off also means not always bringing work home with you. Draw clear lines between your work and home life in order to truly recharge. [6] X Expert Source Sydney AxelrodCertified Life Coach Expert Interview. 30 June 2020. Don’t answer work calls or emails after hours or when you’re on vacation.

For example, if you’re grinding every day for a nonprofit organization, arrange a visit to see the people or areas that your work positively impacts.

Rather than saying “Today I have to finish these reports,” say “I get to finish my reports today. ” The semantics may be simple, but it makes a difference in how the statement affects your outlook. At the top of your daily to-do list, you might write, “Today, I get to…”

Take back your precious time by saying “no” to unnecessary or extraneous obligations. If someone asks that you take on extra work, say, “No, my plate is already brimming. Is there someone else you can pass this to?” Don’t apologize. Confidently assert yourself and respect your time. By doing so, others will gradually follow suit.

Realize that your perfectionistic tendencies contribute to burnout. Start sharing the burden by handing off tasks that can be done by others. Doing so gives them the chance to develop new skillsets and it gives you a little less to do.

Complete a personal challenge to start doing just enough to get by for a change. It seems horrible, but doing so may help you relax the reins and notice that your work can be good enough—without zapping you of everything.

If you’re feeling especially lackluster about your current work, you may need to look deeper without yourself to see if there’s some other line of work you’d rather be doing. Sign up for on-the-job training to freshen up your skills, research new occupations in which you can transfer your existing skills, or interview someone who’s doing your “dream” job.

If your kids ask you to take them to the park, say “yes” and set work aside for a few hours. If your buddies beg you to come to poker night, say “yes” for once and have a good time. You deserve to make fun a regular part of your life.

Hobbies can be anything you enjoy, such as playing basketball, baking with your kids, or running a marathon.

Plan a regular date night with your spouse. Schedule a weekly game or movie night with your friends or family. Join a new club or organization (work-related or hobby-related). Make more friends at work to make the work day bearable.

You might tutor students after school, read to children at the library, volunteer to help the elderly, or help plan a community event.

Having cynical or critical mindset or language about work Having to force yourself to go to work Getting easily irritated by coworkers or clients/customers Lacking the necessary energy and motivation to do your job Experiencing changes in your sleep or eating habits Having unexplained aches or pains Feeling worthless, hopeless, or guilty

Burnout may involve unhealthy coping strategies, such as eating too much, shopping too much, gambling, or using drugs or alcohol to numb your feelings. If you spot repetitive unhealthy coping strategies, take strides to increase your self-care practice.

For instance, you might say things to yourself like, “I can never get enough done” or “No matter what I do, my boss is never happy. " If you notice this, try to reframe these negative thoughts. For example, if you think “I can never get enough done,” try to find instances when that wasn’t true. Maybe you finished your work early enough one day to have time to help a coworker—which makes the previous statement false. It may also help to talk to a counselor for support and help overcoming negative thought patterns.