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5 Tips To Avoid Burnout And Live Stress Free

Written by: Shaniece Benson, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


Burnout is often associated with work stress but anyone can experience burnout. Burnout creeps in when there is physical, emotional and mental exhaustion and can make people feel like they are unable to cope with the demands of life.

What is Burnout?

Burnout is a gradual process; it does not just happen overnight. It is therefore important to understand and keep an eye out for the signs of burnout so you can address them right away by adjusting your routine and self-care.

Common signs of burnout

Increased Stress and Frustration

Individuals who are experiencing burnout may feel increased stress and frustration. They may become more cynical about their work conditions and demands. They may begin to distance themselves emotionally from others.

Emotional exhaustion

This shows up as feeling drained, tired, and unable to cope. There is a lack of energy and it may become difficult to stay on top of work demands.

Physical Symptoms

Chronic stress can result in physical symptoms such as stomach-aches, headaches, body pain, and gut issues.

Reduced Performance

Chronic stress results in a shutdown of the brain as it goes into survival mode which makes it harder to perform at work. It becomes more difficult to concentrate, focus and remember things. One's ability to problem solve is diminished which can result in greater frustration and negatively around completing tasks. There is also a lack of creativity and excitement for work.

Although these symptoms and feelings may feel permanent there is a way to prevent and treat burnout so you can once again enjoy your work and life. You may need to make some changes to your work environment and begin to include more self-care strategies into your day and life.

5 Tips to Avoid Burnout

To avoid burnout, we have to take care of our body and mind. Many people burn out because they begin to prioritize work over everything else and don’t take the time to take care of themselves.

We cannot pour from an empty cup.

When you take time to properly take care of yourself you will be able to achieve even more at work and in life. Productivity will go up as you have the energy and fuel to do so. When you do not your body and mind shuts down and things become more and more difficult, like trying to drive a car with no gas or oil.

1. Listen to your Body and Mind

When we are getting too stressed, or things are not working, our mind and body will let us know we just have to listen.

Too often we push through not listening to the warning signs. Our mind and body give us such as:

  • headaches or pains in the body

  • change in sleep patterns

  • feeling bloated or puffy

  • foggy mind and head

  • inability to think clearly

  • memory challenges

  • feeling less confident at work, feeling like a fraud at work

  • feeling frustration or short-tempered

  • feeling overwhelmed or helpless

  • lack of motivation

  • want to isolate oneself

  • needing more caffeine, alcohol, or drugs

When you begin to feel like something is off, it's important to not just push it away or push through without pausing and seeing what this part of you is needing. These signs from your body and mind are telling you something is off; they are indicators trying to get your attention so you can fix it. Don’t push them away, instead tune in and see what these parts of you need; listen to them.

Here is a link to some guided internal family systems meditations that can help you understand and support those parts of you that may need help. Self-compassion is also a great tool to help you understand and listen to these different aspects of yourself that are needing your attention.

2. Physical Fitness

Our bodies are meant to move, and therefore exercise is an essential part of our well-being. There is a lot of research that supports the use of exercise to help prevent and treat burnout. Studies have also shown that exercise is important for optional health as well as for preventing a number of physical and mental health conditions.

You do not have to move a lot, but having movement as part of your daily schedule will help prevent burnout and open the door to optimal health. It is helpful to find an activity that you enjoy such as walking, yoga, dance, sports, hiking, swimming, etc. Don’t make yourself do something you do not enjoy, find one you do.

3. Mental Fitness

We not only can work on our physical fitness but also our mental fitness. We have the ability to consciously work on our mental health through different exercises that can help change the way we interact with ourselves and our environment. Many things can help you build greater mental fitness, which will lead to greater well-being.

Some examples are:

Taking time to consciously build your mental fitness will help you reduce stress and the chances of developing burnout. Too often we just let our minds run and do not take care of them and then we get what is called the “monkey mind” where it feels like the mind is controlling us rather than us having control over our minds. It is less about control and more about building a positive relationship with yourself by taking the time to engage in activities that will help in your mind's ability to work with you rather than feeling it is against you. How you talk to yourself and interact with yourself plays a huge role in how you feel and what type of relationships you will attract.

4. Regulate the Nervous System

Although watching tv or scrolling through social media may feel relaxing, it is not for your nervous system. We live in a very activating environment, and with more and more of our lives being spent in front of screens our nervous system is not getting time to rest and recharge.

When we operate in a state of alternates for so long it can lead to feelings of burnout. Therefore, it's important to find time to really let your nervous system regulate and rest. There are a number of activities that can help with this, such as doing breathing exercises, meditations, yin yoga, and yoga Nidra.

5. Nutrition

We are what we eat. Our food is fuel for our body and mind and many of us are missing these essential nutrients in our diets. When we get stressed, we often also crave not the healthiest of foods. I find it helpful to make sure you are including enough fruits, vegetables, and protein in your diet so your body can function well. There are many different nutritional plans out there, it’s good to find one that works well for your body and is providing you with the right fuel for the demands of your day.


Productivity will go up as you have the energy and fuel to do so. When you do not your body and mind shuts down and things become more and more difficult, like trying to drive a car with no gas or oil.

Need help get physically and mentally fit? Set up a 13 Free consultation call with me here!

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Shaniece Benson, Executive Contributor Brainz Magazine

Shaniece is a High-Performance Fitness & Lifestyle Coach who empowers busy professionals to step into success through her 1:1 fitness training & lifestyle coaching. 

Featured in Southern New Hampshire University, SDVoyager, SHOUTOUT SOCAL, and Zovio for her unique and effective ways of tackling limiting beliefs and creating a new regime to feel good from the inside out. 

Inspired by a drive to change the narrative of familial history connected to a variety of health conditions, Shaniece began to change some habits and fall in love with fitness. 

In doing so, she noticed a dramatic shift not only in her physical but also in her mental health. With her energy levels soaring and confidence boosted, Shaniece wanted to shout from the rooftops how incredibly great this all felt; and how simple it could be for others to do the same. 

Thus, BloombyShaniece was born, a blog specifically designed to share content that would help women grow and embrace their true potential. She later began to work with professionals from an array of backgrounds in helping them not only to lose weight but also to encourage them to live an all-around healthier lifestyle. With training and coaching sessions specifically tailored to individual needs, Shaniece empowers her clients by informing, supporting, and celebrating them in making big changes as they embark on the journey of living their best lives. 



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