Burnout — it's a term we hear often, but we don't always recognize it creeping up on us until it's too late. Whether it's from work, personal life, or the weight of unmet expectations, burnout is a significant challenge in today's fast-paced, performance-driven world. We live in a culture of "upward comparisons," constantly measuring ourselves against those further along than us, which can leave us feeling inadequate. Or, we get buried under a growing workload with little institutional support.

As a psychiatrist, I've seen firsthand how burnout impacts mental, emotional, and physical health—I've been there myself. The good news? Burnout is often preventable. While there are certainly systemic factors beyond our control, much of what contributes to burnout lies within our ability to influence, even if it's just changing how we perceive our circumstances or respond to them.

During my time as the first medical director of the World Trade Center Mental Health Program at New York University, I learned a lot from my patients about mass disasters and terrorist attacks. One critical takeaway was that extreme stress has the power to diminish our sense of self and agency. It shakes our character, leaves us feeling hopeless, and in some cases, even leads to depression. And while burnout from life stressors is by no means the same as exposure to, or witnessing a life-threatening event, they both have the power to demoralize us. When burnout goes unchecked, it can strip away our agency, pushing us down a slippery slope to emotional and mental exhaustion. I’ve seen this in my private practice countless times over the last two decades.

The key to preventing burnout? Hold on to your sense of agency. In my book, "Practical Optimism," I dedicate an intire chapter to the importance of self-efficacy and agency (I called in "proficiency."  Proficiency helps us take responsibility for our decisions, relationships and nudges us towards action-in the form of seeking role models and mentors. By recognizing the signs of burnout early, taking proactive steps to maintain balance, and reminding ourselves that we are in the driver’s seat of our own lives, we can protect our well-being before burnout takes hold.

What Is Burnout?

Burnout isn’t just about feeling tired or stressed; it's a profound, chronic exhaustion of mind, body, and spirit, often leading to a sense of helplessness and detachment. It manifests in three main ways:

1. Exhaustion: Feeling physically and emotionally drained.
2. Cynicism: A sense of detachment from your work or responsibilities, often accompanied by negative thoughts about people or tasks. This is where pessimism sets in—we begin to think negative things are permanent, pervasive, and personal. We believe these negative factors will last forever, affect every part of our lives, and are our fault. Based on the work of pioneering positive psychologist, Martin Seligman, Ph.D., these together are known as the 3 Ps of pessimism. And I’ve added a 4th P of pessimism, being passive.
3. Ineffectiveness: A diminished sense of accomplishment and self-worth. We feel that our efforts aren’t making a difference, and self-doubt sets in. This often leads to “negative filtering,” where we focus only on the troubling aspects of a situation, which diminishes our ability to manage emotions or tasks effectively, instead of the factors we do have control over. It’s as if burnout becomes a self-fulfilling prophecy: “I think I’m failing, so why bother trying?”

While burnout is often linked to work, it can occur in any part of life—from caregiving to academic pressures. The key is to recognize the early warning signs and take action before it takes root. Recognizing the Signs of Burnout

The first step in preventing burnout is to recognize its early signs. Burnout doesn’t develop overnight; it’s a gradual process. Some early warning signs include:

• Chronic Fatigue: Waking up exhausted, even after a full night’s sleep.
• Increased Irritability: Small inconveniences feel like major frustrations.
• Lack of Motivation: Tasks that once brought satisfaction now feel overwhelming or pointless.
• Physical Symptoms: Headaches, digestive issues, or changes in sleep and appetite.
• Isolation: Withdrawing from friends, family, and social obligations.

If you notice any of these symptoms, it’s important to pay attention and take immediate steps to regain balance.

Preventing Burnout: Practical Strategies

Preventing burnout is about creating a sustainable balance in your life. Here are some actionable strategies to help you:

1. Set Boundaries

Boundaries are essential to preventing burnout. They protect your time and energy for the things that matter most. To set clear boundaries:

• Prioritize your most important tasks and say no to less critical ones or delegate them.
• Set clear work hours and stick to them, even if it means resisting the urge to work late. You will get more done when you are fresh the next day, anyway.
• Make time for relaxation and hobbies outside of work.

2. Mindfulness and Stress Management

Mindfulness helps manage stress and keeps you grounded when feeling overwhelmed. Consider:

• Practicing daily mindfulness, such as meditation, yoga, or simply sitting quietly for 5–10 minutes (and no scrolling on your phone!)
• Engaging in progressive muscle relaxation to release physical tension.
• Journaling to clear your mind and process stress.

3. Engage in Self-Care

Self-care goes beyond bubble baths — it’s about taking intentional steps to nurture your physical, emotional, and mental health. This includes:

• Sleep: Aim for 7–9 hours of rest per night to ensure proper recovery. Consistency of your sleep hours/bedtime is found to be just as important for our health, as the total number of hours. For example, if you are only going to get six hours each night, let it be the same 6 hours.
• Nutrition: Eat balanced meals (a good mix of proteins, fat or fiber) to stabilize energy levels and reduce irritability.
• Exercise: Physical activity, even a 20-minute walk, reduces stress hormones and boosts mood. Studies show that 5,000 steps a day is enough to help keep depression at bay.
• Social Connections: Reach out to loved ones to prevent isolation, which can worsen burnout.

4. Reframe Your Perspective

Reframing how you see your responsibilities can help you combat burnout. Instead of viewing tasks as burdens, try to see them as opportunities for growth. Consider these strategies:

• Focus on the positive aspects of your job or personal life.
• Break larger tasks into smaller, manageable pieces.
• Celebrate small victories to stay motivated.

5. Ask for Help

No one should feel like they have to handle everything on their own. If you’re feeling overwhelmed, don’t hesitate to ask for help, whether it’s through therapy, talking to a colleague, or leaning on friends and family.

6. Take Breaks and Disconnect

With constant exposure to work demands and social media, it’s easy to feel like you’re always on. To truly disconnect, you must schedule regular breaks throughout your day. I call these “oasis moments.”

• Take lunch away from your desk.
• Go for a walk to clear your mind.
• Set boundaries for checking emails after hours.
• Plan regular vacations or staycations to fully recharge.

7. Cultivate Hobbies and Interests Outside of Work

It's vital to have an identity and interests outside of your job. Engage in activities that bring you joy and fulfillment, whether it’s pursuing a creative hobby, spending time with loved ones, or exploring new interests. Having a well-rounded life outside of work can provide balance and perspective, reducing the chances of burnout. Your job is not your identity. Now say it with me! When we are immersed in activities that not only required sustained focus, but also bring us pleasure a.k.a. “flow states we don’t have time to worry. I call this entering “low stakes flow states.”

8. Look for Opportunities to Shine

Feeling recognized and valued is essential to preventing burnout. Actively seek out opportunities where you can add value, whether at work, in your community, or in your personal life. Feeling appreciated for your efforts (including those outside of our jobs) goes a long way toward sustaining energy and motivation. Also, take the time to recognize others and let them know the positive impact they’ve had on your life.

Conclusion

Preventing burnout isn’t about working harder — it’s about working smarter and more intentionally. By setting thoughtful boundaries, practicing self-care, and recognizing when to ask for help, you can safeguard your well-being and sustain your energy. Remember, burnout is a gradual process, but with the right strategies, you can catch it early and prevent it from taking its toll. Ultimately, taking care of yourself isn’t a luxury—it’s an absolute necessity. I say that taking care of our own mental health is our civic duty. Prioritize your health, and you’ll be better equipped to show up as your best self in all areas of life.