Work burnout. How to avoid it?

Between starting a family owned janitorial buisness, cleaning client houses, working part time at a hospital, volunteering, going to school part time, and starting this blog, all while trying to have a social life, sleep and help take care of my family, I tend to have times where I may break down a little bit and I feel like giving up. Most of the time I’m exhausted and worn out with little sleep and no break in sight.

Maybe some of you are also currently going to school (high school, college or vocational) and also working a job on top of that. Maybe some of you have families and small kids you’re trying to raise, take care of them, keep the house clean, and hold down your job(s). With all this going on, it can be hard to keep yourself in check.

“Why do all this? What’s the point? Why not just stick with the 9 to 5 (personally speaking. I know that most of you may work 9 to 5 or more) and be done with it? I’m still working more than 8 hours a day anyhow. I just feel burned out.” There are probably many of you who can identify with those feelings and wonder what you can do to stop from getting to that point of complete burnout.

It’s definitely good to have motivation (family, enough money to have a better life, etc…). Having a motivation is what’s driving most of you and I to continue on in what we’re doing. But even with that motivation If you’re all work and take no self care, your body is going to shut you down wether you want it to or not. Physically and mentally. These are some steps that I’ve found to really help me to recover and keep from burning out.

1. Get adequate rest. You may have heard this time and time again. But thats only because it’s a true and important factor in our well being. Without it you can feel irritable all the time, delirious and confused. It also can cause weight gain (that explains a lot), lack of motivation, depression, and other health issues such as low immunity and heart attack. So lots of side effects come with sleep deprivation. Even taking 15 minute power naps when you can can give you the boost you need to keep going!

2. Take time to enjoy refreshing recreation with family and friends. This has definitely proven to be a great factor in helping me at times when I’m just on edge. Doesn’t have to be anything expensive, it can just be gathering together to enjoy a drink or snack and watching a movie on Netflix. When you’re around those who truly care for your well-being and support you, just being around them helps to uplift you!

3. Take short breaks throughout the day and schedule some free time for yourself. Even if it’s just 15 to 20 minutes. I know when I’m at work sometimes I’ll just stop and go sit to enjoy some fresh air and close my eyes for a few minutes. Having free time, believe it or not, can actually help you to get more things accomplished once you start back with your work.

4. Drink plenty of water and try better eating habits. You’ll find that when you start to cut down on sugary drinks and snacks (sodas are my culprit) you not only feel better but have more energy to continue on. So when you go to have a snack, even if it’s just distracted eating, instead grabbing potato chips grab some fruit or a granola bar. I looove vegetables. So I try and make it a point to include them in both my lunch and dinner meals if possible. Even if that means stopping at Walmart and grabbing a bag of fresh produce veggies that I can take on the go, that way I have it for later when I want to take a break.

5. Last but certainly not least, “treat yo self” (where my parks and rec peeps at)?

This is also so very important! Of course we don’t have to do this very often but every once in awhile it’s good to set time aside and budget for ourself when there’s something we might want. Everybody is different so what I consider to be a treat might be something you do not like. But you know you, so “treat yo self” to what makes you happy sometimes! Whether it’s getting your hair done, buying a shirt that you regularly wouldn’t be able to afford, shoes, eating out, you name it! Just “treat yo self”.

These are just a few things you can do to keep from burning out. Tell us what you like to do to help you unwind down below!

*sources from healthline,,,

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