Battling Burnout? 5 Top Tips For Beating Burnout

Turn on the television and you’ll see it repeatedly, there’s something new to worry about. There is so much going on in the world, and it seems that every day something new threatens your way of life. Not only that, but your job or career seems to feel a little less exciting, and you’ve found yourself waiting for Friday.

If this sounds like you, you’re not alone. According to recent studies, 89% of workers have experienced burnout within the past year! And there are a lot of reasons for it, but what are they? And how can you beat burnout? From your office to your lifestyle, there’s a lot of things you can do to light your fire once again. Here are five top tips for beating burnout and getting back to yourself.


Change Your Activity Levels

Woman walks outside with a backpack on a nature trail. She's beating burnout with activity.

Getting outside is a great way to boost endorphins and beat burnout.


It’s no secret that physical activity does amazing things, especially for your health and mental health. One of the easiest methods for reducing burnout and stress is to get up and get outside. A recent study has found that when medical students were more active, they experienced a lessened rate of burnout.

It would be conceivable that this would translate to any profession. Next time you’re feeling a little stir crazy, disinterested, or burnt out, try throwing on your tennis shoes and going for a jog. If possible, get outside, as there are proven positive effects of sunshine, such as increased vitamin D levels, which not only helps you manage stress, but also helps your body stay healthy in general.


Watch What You Eat


You are what you eat, and while you may not have eaten stress, the foods you’re eating may be contributing to it. Experts have studied the correlation between diet and stress and anxiety, and have found that the better we eat, the better we feel. Diets that are rich in omega-3s and vitamin E are exceptionally adept at relieving anxiety when eaten regularly.


While it’s normal to have a sweet treat every so often, try and eat plenty of lean proteins, omega-3s, fiber, vitamins, and other important nutrients. This is done through a healthy diet of meats, veggies, fruits, grains, and natural sources of sugar. While this may not be a quick fix, many have found that eating well is a change that keeps on giving.


Stay Hydrated


Humans are primarily composed of water, so it’s not surprising that we need to stay hydrated to keep everything working properly. Dehydration has a lot of nasty side effects, and one of those is elevated feelings of stress, anxiety, and depression.

Without adequate hydration, your brain may struggle to work, this causes brain fog, mood swings, anxiety, and much more. You’ll not only notice side effects on the emotional and mental level, but on the physical level too. Dehydration has been known to cause headaches, fainting, nerve pain, and other unpleasant physical anomalies.


If you think you’re drinking enough, you’re probably not. The average female needs about 91 fl. Oz of water per day, with men needing even more, or around 120-140 fl. Oz. This number changes depending on a variety of factors such as your dominant hormone, your weight, and other aspects, but the minimum is usually at least 6 cups per day.

If you’re feeling sluggish, burnt out, and distant, you may need to increase your water intake. So get up, and go stand by that water cooler, you probably need to.


Change Your Office


A desk piled with work on top of it with glasses. A lot of work can lead to burnout.

Sometimes changing your office up can help decrease burnout.


For those who work in an office, this is easier said than done. However, for those who are experiencing some level of burn out, a change of scenery has the potential to help ease up the burn. This is easy for those who work remotely, but for those who are in a building, or for those who don’t work in an office, this may be more challenging.


If you work at home, consider taking your work outside when the weather permits. If you’re stuck inside, change around the room you work in. Get new furniture, paint a wall, add photos and posters of people and places that make you happy, and even add a plant. In fact, bringing a plant into your work environment can help boost your productivity by up to 15%! So go ahead and buy that monstera, it’s for your work, it’s important.


For those who work in an office, try and change up what’s on your desk, or sit facing a different way. Ask your boss about the ability of adding a stand-up setup (likely on your own dime) and brainstorm ways to help alleviate the monotony. Get creative and spice up your workplace in whichever ways you can, sometimes even the orientation of your desk is enough to bog down your brain.


Change Your Career


Finally, and the most drastic, sometimes the best cure for burnout is a change of career. While most can’t afford this luxury, some can, especially if you plan it out enough. And sometimes, the act of planning a big change is enough to excite your senses back into gear. If you’ve been unhappy with your career for some time, it may be worthwhile to investigate switching it up.


Take some time to consider where you’d like your life to go, and what you think would make you most happy. A healthy work-life balance is important, and sometimes a change of company or career is just what you need to achieve that. You don’t need to make any drastic, quick changes, but once you try everything and the unhappiness persists, it may not be due to the lack of plants or the lack of water, but rather a fundamental unhappiness with your career.


While it’s a worthwhile venture to consider changing your company or career, only do so if you’re able to risk unemployment. The job market is volatile, and you may not find work as quickly as you’d like, leaving you in a place worse than where you were. Carefully consider each move you make, and only leave one position after you’ve successfully and concretely secured another position. Otherwise, enjoy the journey.



Burnout is common, especially after COVID-19 hit. The world is still uncertain, and things are hard for many people. 77% of people have said that they’ve experienced burnout at their current job. That’s a substantial number! Thankfully, there are a few things you can do to try and fix that, such as following the helpful tips we’ve listed above.

However, it’s also important to remember that everyone experiences stress at some point, and that it’s normal. Sometimes doing your best is all you can do, and that’s valid. Take it one day at a time and remember that everything passes, even burnout.


Are you looking for a change of scenery? Would you like to see what your office space or home would look like in a fresh style? Contact us today for more information about our many 3D visualization services.


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