3 Ways To Handle Burnout Before It Handles You

Burnout can sneak up quietly. Sometimes it’s that little voice saying you can't be bothered to go out and see your friends, or it's reaching for midday chocolate (why is Tony's Chocolonely SO good?!), or bingeing another episode of that rubbish US cop drama when you should be working… until suddenly your energy is gone, your routine is off, and you’re wondering how you ended up here.

Even as someone who works in mental health, I’m not immune. Life gets hectic, pressure builds, and suddenly my usual habits fly out the window. Over the years, I’ve learned a few practical ways to notice burnout early—and actually do something about it.

Here’s 3 ways that I handle burnout, before it handles me:

1. Notice My Triggers

The first step is noticing the warning signs. For me, burnout usually shows up in three ways:

1. Hiding away from people. I stop calling friends and family because I feel like I should be able to handle everything on my own. (Spoiler: that’s not true.)

   
   

2. Emotional eating. I start reaching for sugary or fatty comfort foods because my emotions are screaming for something—anything—that feels good right now.

   
   

3. Getting out of routine. Suddenly I’m skipping the gym, staying up later than usual, watching too much TV, and doomscrolling like it’s a full-time job.

Recognizing these signs early is key. Sometimes all it takes is noticing the pattern and saying, “Okay, this is my burnout creeping in. Time to hit pause.”

2. Lean on Others

Next, I talk to my loved ones. Sharing what I’m experiencing doesn’t magically solve everything, but it eases the load.

When I first set up my practice, I put so much pressure on myself to be “successful” immediately. I let all my usual routines go, trying to run before I had even taken a step toward walking. My husband helped me establish a new normal—a routine that worked in my new life, which I wasn't yet used to.

A friend helped me rediscover joy in small moments with what we called the Jar of Joy. She filled it with tiny fun tasks to pull me out of a slump—things like dancing to a favorite song, watching a silly video, or taking five minutes to make a cup of tea mindfully. It sounds simple, but having someone remind me to enjoy life made a world of difference.

3. Step Outside

It might sound obvious, but spending time outdoors works wonders. Human beings are designed to be in nature, yet stress often drives us indoors—at work, at home, scrolling endlessly.

I walk in the fields near my house, sometimes even go wild swimming at a local lake. Just being outside, breathing fresh air, feeling the cold water, and moving my body helps me reset my mind in ways no screen ever can. Even a 10-minute walk counts. It’s amazing how simple it is, and yet how easy it is to forget.

A Philosophy That Works for Me

The secret to managing burnout? Small steps, not big leaps. You don’t need to overhaul your life overnight. Tiny, manageable actions—listening to your body, leaning on loved ones, stepping outside—can make a huge difference over time.

Even a small note from the Jar of Joy can bring a smile on a tough day. That’s enough. And sometimes, “enough” is everything.

Burnout is bound to happen again from time to time—life is hard, and it’s normal to stumble. The important thing isn’t that it never occurs, but how we notice it, respond, and treat ourselves kindly along the way. Self-compassion is just as important as any strategy or routine.