Burnout is caused by chronic stress that has not been properly managed. Therefore the best responses are preventive actions, recognising and treating the early signs, making real changes to your organisation as soon as negative stress accumulates, and seeking support.
✅ Preventive actions
Set work-life boundaries and enforce them.
Learn to say No: It’s OK to refuse extra work or responsibilities if you’re already overloaded. You may also reassess the deadline or quality of what you can deliver (Consider that too much strain damages not only your health but also your efficiency).
If possible, establish a certain regularity and rituals.
Make short breaks several times a day (that will improve your capacity to disconnect and relax after work).
Include resourceful activities in your daily and weekly routine such as physical activities, hobbies, time with friends & family, meditation, time for spirituality...
Check that you are connected to the meaning and purpose of your actions.
✅ Acting on Early Signs:
Be aware of signs of emotional, physical, and mental overload or exhaustion. For example: fatigue, irritability, inability to assimilate new information or take responsibilities, feeling disconnected from work or the situation, negativism or cynicism, reduced motivation, loss of efficiency, inability to relax, sleep and recharge, adoption of risky behaviours …
Act quickly so as to limit exposure to stress and strain, and restore your balance and energy. Do not wait for better times.
✅ Finding Support
Find support from your colleagues and the ones close to you.
Train or be coached to find better ways of managing stressful situations, develop your coping skills and resilience, and find creative solutions that combine self-preservation and commitment management.
Seek help from psychologist if needed.
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