How to Prevent Burnout at Work

By Michael Outar

Everybody has to deal with burnout in their job at some point. No matter what kind of work you do, it’s going to happen, and you need to learn strategies to prevent burnout at work.

My second job out of college was really mentally draining. Let me just be blunt, it sucked. I was a support tech for an internet provider and we had a lot of customers that needed support. Believe me, they likely needed more than tech support. I was basically on the phone for almost eight hours solid every day, one call after another waiting in the queue.

Sometimes I did 12-hour shifts if we were short-staffed, and I was like a zombie when it was time to clock out. This was what I imagined hell being like. Somehow I kept it together and did this job for about three years. It’s amazing what people will do for money, isn’t it? When I quit that job for another, I cashed out about a month’s worth of vacation time I had saved up. In hindsight, I should have probably used that time off for my own sanity.

After dealing with that nonsense, I’ve come to the conclusion that finding ways to avoid burnout is a major key to life. If you don’t, you are going to be one unhappy camper. Burnout can also lead to depression and take you down a dark road if not remedied.

5 ways to prevent burnout at work

1. Start looking for a new job

Let’s start with the most extreme (and effective) solution: find a new job. If possible, do away with the main source of burnout and find something new.

I probably stayed at that job I mentioned earlier for about two years too long. One year was about enough to gain the most valuable experience, which was how to interact and deal with all sorts of personalities. The other two years were pure misery for the most part.

I realize we all have to make a living, but please avoid being totally miserable at work. Life is too short and I learned my lesson.

2. Stop saving up your vacation time and use it

Don’t be like the old me and hoard your vacation time. A great way to prevent burnout at work is to use that stuff and live a little. Go somewhere fun, get out of town. Or if you’d rather, keep it local and make it a staycation. Just do whatever it takes to keep your tail out of the office and off your phone looking through work email for a week or two.

I used to take pride in how much PTO I had built up, like it was a badge of honor. Yes, that was dumb and ill-advised. The lack of time away from the office made me a grumpy, irritable person. These days I usually keep a couple of weeks of vacation at my disposal for emergencies and the rest is spent on family vacations, long weekends, or whatever else that might come up.

3. Increase your physical activity

I try to work out hard for at least an hour every day, which allows me to have somewhat of a mental reset on the day. My gears are always grinding so that hour away to zone out is huge for me.

Some people like running, tennis, racquetball, or boxing. Whatever it is you are into, get that ticker moving. You will most likely feel much better afterward, and you can get rid of some of that pent-up workplace frustration.

There have been many studies done showing how effective exercise is for dealing with burnout and stress. If you have not tried it yet, hit the heavy bag in the gym for 10 minutes the next time you are having a really hard and long day at work.

4. Go outside regularly and get some fresh air

Most of us who are still working for the man are probably indoors way too much. I am glued to my office chair for most of the workday, albeit in the comforts of my own house, at least.

I would advise at least an hour outdoors every day during the workweek and much more on the weekends. Your eyes, body, and mind will feel refreshed when your come back.

5. Pursue a creative outlet or hobby

Blogging is something I look forward to, a diversion away from the monotony of the day job. It kind of brings me back to the level of creativity we have as kids. Creating content, making new friends, and building up a following is all fun stuff. Alternatively, I know several people who find their outlet through music. Whether it is just jamming out on a guitar at home or playing small gigs at bars, that is their therapy outlet.

There are many forms of expression out there, so find yours and dig in. Not only will having an outside interest help prevent burnout at work, you might even be able to make some side hustle money from your endeavors.

Combat burnout by figuring out what method works for you

My extroverted friends have extremely different methods to recharge in comparison to me. Large gatherings and crowds excite them and that is exactly what they need. On the other hand, I would be in tip-top shape after spending a weekend without saying a word to anyone if my family happens to be out of town.

These are the best ways to avoid burnout when working, you just have to find which method works best for you. We all have to work in one form or the other to provide for ourselves and our families, but you shouldn't overwork yourself to the point where your physical or mental health is impacted.

RELATED: 5 Steps to a Successful Work-Life Balance at Any Age