How I Avoid Burnout and Practice Saying “No”

As a society, we are chasing a constant state of busyness and productivity. What follows is a predictable pattern of overwhelm and stress that is perpetuated by a cycle of saying “Yes” to low-priority commitments for fear of appearing “lazy.” It is a dizzying, exhausting merry-go-round that feels impossible to escape.

The American Psychology Association Dictionary defines burnout as “physical, emotional, or mental exhaustion accompanied by decreased motivation, lowered performance, and negative attitudes toward oneself and others. It results from performing at a high level until stress and tension take their toll.”

Here, we asked Embody readers to share their strategies for staving off burnout and prioritizing self-care. Here’s what they said: 

“I used to think I was not allowed to rest because I equated rest with failure and disappointment from ‘not trying hard enough.’ Resting meant I was doing nothing. But now I know I need to rest in order to have energy for positive habits and productivity. I am getting more confident about setting boundaries and saying no to extracurricular requests that drain me.” — Anonymous, Michigan

“I've come to realize that my time is valuable and doing something because I feel I ‘should’ is not a good enough reason to give up my free time. There is only so much left of me after my five-day workweek. Spending that time on things I want to do keeps my emotional reserves up. Focusing on a hobby (I quilt and I am a voracious reader) definitely helps give me focus and a more positive attitude.” — Kim, Arizona

“I've been learning to manage my energy, understanding it isn't an infinite resource, learning what drains and replenishes it, and carefully considering where I spend it. I've realized that self-care needs to be a priority rather than something I do if I have time. I'm practicing putting acts of self-care first by doing one thing before I tackle an item on my to-do list. For example, I might swim, or meditate, do a puzzle, or read a chapter of a novel before paying bills. It's a massive learning curve, but it feels non-negotiable if I want to avoid burning out.” — Tanya, Australia

“I leave work at 5:30 p.m. even if I still have things to do. I also don't allow myself to work through my lunch break. I leave the building for lunch in order to reset.” — Melanie, Arkansas

“I have one evening a week, every week, that is designated ‘me time.’ No one can ask me for anything or bug me. Sometimes I sleep, sometimes I watch TV, sometimes I go out.” — Suzann, Canada

“I’ve learned to stop feeling guilty for not always ‘doing.’ That’s literally been the best thing — removing the shame and guilt along with the worry of being 'lazy.'” — Emma, Australia

“I perform check-ins throughout the day and ask myself, 'How is my mood right now? How is my focus? Am I hungry or thirsty? What emotions do I have? Do I have any sensations or tension in my body?' If I answer yes or have any discomfort, I take some breaths, stretch, eat, hydrate, and change up my scenery/posture. Even if it’s just two minutes, it can break up prolonged discomfort, re-energize me, and stop hyperfocus or boredom from taking my energy reserves.” — Anonymous

“Consistent, sufficient sleep is the primary insulator against burnout and exhaustion. I have also implemented a number of new routines, like evening screen time reduction, set bedtimes, and melatonin supplementation, to promote healthy patterns.” — Jeremy, Canada

“Establishing boundaries, understanding my need to please others (sometimes at my own expense), and establishing self-care routines is how I am trying to address burnout.” — Anonymous

“I avoid burnout by walking my dogs, doing art, writing, and meeting with friends with whom I can vent.” — Sarah, Florida

“I schedule a massage for myself once a month and set up reminders to exercise or take time for fun. For instance, I leave small hand weights in a pull-out container under our couch, books (novels, autobiographies, self-help), and coloring books and pencils.” — Char, Hawaii

“Journaling, going outside, and eating breakfast before I look at my to-do list can help.” — Anonymous

“Taking time at work to engage in professional development is a big one for me. If I am feeling overwhelmed or hate my job, learning a new tool or skill makes me feel better.” — Lauren, Australia

“When I feel overwhelmed, I retreat and take some down time. I give myself a facial, take a hot Epsom salts bath, or listen to soothing music. I also relax with a cup of ginger tea and an audio book.” — Emmy, California

“I drink a lot of fluids like water and tea. I uninstalled social media apps. I like doing yoga and weight training.” — Sanjuthaa, India

“I have to take time for yoga and books. Books give me a break from reality.” — Teri, Missouri

“To keep from burning out, I participate in things that bring me joy and I make sure to do them in between the stuff I have to do. Exercise is truly the key. So is having a regular bedtime and wake-up time.” — Donna, Michigan

“I do yoga every day. I read and crochet. I go outside and stand in the sun, which is a great reset. When life gets overwhelming, I walk away to a quiet spot and do some deep-breathing exercises.” — Meagan, Alabama

“I've learned to quit insisting on doing things perfectly. Being realistic about what level is acceptable has been instrumental in relieving a lot of my self-inflicted stress.” — Linda, Maine

“When I feel like I have a lot on my mind, I do a brain dump and write it down on a piece of paper. From there, I can determine what’s a high, medium, or low priority.” — Miranda, Nevada

“Meditation, swimming, naps, no-work Fridays.” — Ben, United Kingdom

“The only thing I have found to counteract burnout is to control what I put my energy into. I use time off from work not just for vacations and fun, but for recovery. I have had to accept that a low-energy time is not me being lazy, but me recovering.” — April, Maryland