What To Do When You Are BURNT OUT

burnout, symptoms, burnt out


Written by: Brandi Monasco

What To Do When You Feel Burnt Out

Stress is unfortunately a part of life. And it comes along with your career, your family and friends and even when you’re trying to take care of yourself. Sometimes life can be overwhelming and the stress just keeps building up and up. You do what you can to cope and to get on with your daily life, but it just seems too hard to do.

You’ve hit that burnout phase.

You’re tired, drained and just don’t feel like trekking on much longer and that’s perfectly okay. We all become that way at one point or another in our busy lives.

What are the symptoms of burnout?

  • You feel frustrated, cynical and may have other negative emotions that could affect your daily life.
  • You could have a change in appetite – either eating more or eating less.
  • You feel like you lose sleep or that you do not sleep enough.
  • You feel less motivated. You could feel like caring about your home or work life is a waste of time.
  • You’re exhausted no matter how much you sleep.
  • You get sick more often – this is because you’re stressed and that takes a toll on your body physically.
  • You cannot concentrate like you used to be able to.
  • Every day is just a plain old bad day.


When you are feeling burnt out, remember that taking care of yourself is key to moving on to feeling better. Here are a few tips that you need to remember when you hit that burn out feeling.

  1. Take A Break

Your body is not made to sit at the computer all hours of the day, nor is it made to stand all hours. When you start feeling burnt out from working, take a short break. Take a 5 minutes break every hour and do something that gets you away from your desk or computer. Walk to the break room or watercooler and rehydrate yourself. Walk outside to get some fresh air and do a few jumping jacks to get your heart rate up and blood moving.

  1. Get Sunlight And Fresh Air

Getting plenty of sunlight and fresh air can do wonders for your mind as well as your body. It is not healthy to stay cooped up under fluorescent lights and air conditioning all day. The sunlight itself can do so many things for your mind and body such as getting even more vitamin D!

  1. Eat Good Food

Make sure that you are getting your full three meals a day with snacks in between if your body requires them. Eat food that is clean and organic while avoiding processed and packaged foods, these can just make you feel worse. Make sure that you are eating enough vegetables and fruit.

  1. Hang Out With Friends

Spending time with friends can boost your mood and help make you feel better. You will feel more energized and will probably end up doing something fun. While there are perks and benefits to having alone time, being alone all of the time can only leave you feeling depressed and in a funk.

  1. Exercise


Exercising not only makes your body look good and gives you better health, but it is also great at increasing your mood and getting you out of that burnout feeling. It helps you to release the negativity in your life. Try taking a walk around the park with your furry friend or take up dancing.

When you start to feel burnout, it is very important to always remember to take care of yourself and your health. This includes relaxing when you can and avoiding stress as much as possible as well as eating a healthy diet and exercising on a regular basis.



Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

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