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4 Ways to Combat Burnout

4 Ways to Combat Burnout - The Joseph Bonner Show
4 Ways to Combat Burnout - The Joseph Bonner Show

Feeling burnt out is a common experience in today's fast-paced world. Whether it's from work, school, relationships, or other life stressors, burnout can leave us feeling exhausted, unmotivated, and overwhelmed. However, there are strategies from a psychological perspective that can help combat burnout and improve overall well-being. Here are five things you can do when you feel burnt out:

1. Practice Self-Compassion: Research shows that self-compassion can help reduce feelings of burnout and increase overall well-being. When you're feeling burnt out, try to treat yourself with kindness and understanding. Remind yourself that it's okay to take a break, to make mistakes, and to not be perfect. By being kind to yourself, you can help reduce stress and boost your resilience in the face of burnout (Neff, 2011).

2. Set Boundaries: Burnout often occurs when we are overwhelmed by too many responsibilities and commitments. To combat burnout, it's important to set boundaries and prioritize self-care. This may include setting limits on work hours, saying no to additional responsibilities, and scheduling time for rest and relaxation. By setting boundaries, you can prevent burnout and maintain work-life balance (Insel and Roth, 2010).

3. Connect with Supportive Others: Social support is crucial in combating burnout and promoting mental well-being. When you're feeling burnt out, reach out to friends, family, or a therapist for support. Talking to someone who understands your feelings can help validate your experiences and provide a sense of comfort and connection. Research has shown that social support can help reduce stress, improve mood, and protect against burnout (Cohen and Wills, 1985).

4. Take Breaks and Engage in Activities You Enjoy: Burnout can be exacerbated by constant work and lack of time for relaxation and enjoyment. To combat burnout, make sure to take breaks throughout the day to rest and recharge. Engage in activities that bring you joy and fulfillment, whether it's going for a walk in nature, reading a book, or spending time with loved ones. By taking breaks and engaging in activities you enjoy, you can help prevent burnout and boost your mental well-being (Sonnentag and Zijlstra, 2006).


1. Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12. 

2. Insel, T. R., & Roth, W. T. (2010). Core concepts in Health. McGraw-Hill. 

3. Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357. 

4. Sonnentag, S., & Zijlstra, F. R. (2006). Job characteristics and off-job activities as predictors of need for recovery, well-being, and fatigue. Journal of Applied Psychology, 91(2), 330-350.


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