4 Effective Strategies for Preventing Burnout at Work

4 Effective Strategies for Preventing Burnout at Work

Burnout is more than just a buzzword; it’s a growing epidemic that affects employees across industries all over the world. With workplace stress costing U.S. companies over $300 billion annually due to absenteeism, turnover, and lost productivity, it’s clear that we need practical strategies to combat this issue. The good news? Burnout isn’t inevitable. By making small, intentional changes, you can safeguard yourself and your team from the very real costs of burnout.


1. Prioritize Sleep and Recovery

Sleep is the foundation of physical and mental health. Without it, your cognitive abilities and immune system suffer. Studies show that individuals who sleep fewer than 7 hours a night are significantly more prone to burnout. In fact, the W.H.O. has considered labelling less than 7 hours a night as a carcinogen.  If you get less than 6 hours a night, your brain does not have time to detoxify, which can lead to dementia and Alzheimer’s.

  • Make sleep a priority. Turn off blue light in your bedroom, move computers and devices to another room and don’t sleep with your cellphone next to your head.
  • Create a bedtime routine: Stop watching tv or scrolling on your phone at least an hour before bed. Opt for calming activities like reading or meditating.
  • Make sure your bedroom is cool and dark.
  • Incorporate naps: Power naps of 20-30 minutes during the day can boost productivity and alertness without disrupting your nightly sleep cycle.  Some US workplaces have incorporated nap rooms into their break areas.

Pro Tip: Use a white noise machine to create a restful environment for better sleep.


2. Drink More Water

80% of North Americans are dehydrated. Dehydration can lead to headaches, back pain, muscle cramps, kidney stones and more. A 5% in your hydration can lead to a 25-30% drop in energy.  Instead of reaching for a candy bar at 2 or 3 pm, drink more water.

  • ½ Your Body Weight: Drink ½ your body weigh in ounces in pure, filtered water every day.  This will help your digestion, too.
  • Water before caffeine: Drink at least 8 ounces of water in the morning before you have that cup of coffee.  We lose water throughout the night in our sleep.  Caffeine dehydrates you further.  So for every cup of coffee, tea or soda, drink a glass of water.

Pro Tip: Use a glass  or metal water bottle instead of plastic so you don’t add more plastic to your body.  Never drink out of a plastic water bottle that has been left out in the sun.


3. Exercise is the #1 Panacea

Every major stress expert in the world will tell you that exercise isn’t just good for your body; it’s a stress-relief powerhouse. It revitalizes the body, clears out toxins, improves flexibility and stamina. Physical activity releases endorphins, which combat stress and improve your mood. Over 60& of Americans do not get enough exercise, but you can find a way to exercise that works for you.

  • Incorporate micro-movements: Even brief activities like stretching or a short walk can reduce tension. Aim for 10 minutes twice a day.
  • Practice desk yoga: Simple poses can alleviate physical strain and refocus your mind. Try a quick seated twist or neck stretch to ease tension. Longer periods of yoga are
    excellent for flexibility and strength-building.
  • Get an accountability partner.  You are much more likely to exercise if you have a
    friend who will encourage and gently remind you to get moving.  It’s better for both of you.
  • Incorporate weight lifting into your workout.  Even small weights can make a big difference to your routine and strength.

Pro Tip: Just 30 minutes of exercise four times a week can reduce the risk of heart disease and improve mental clarity.


4. Eat for Energy

What you eat has a direct impact on your energy levels and stress resilience. The American diet is loaded with processed foods filled with all sorts of chemicals and additives.  Instead, opt for whole foods which will fuel your body and mind:

  • Walnuts and leafy greens: Packed with B vitamins, they support adrenal health and energy production.
  • Omega-3-rich foods: Wild caught salmon, flaxseed, and walnuts enhance mood and reduce inflammation.
  • Antioxidant-rich produce: Brightly colored fruits and vegetables help your body combat the oxidative stress linked to burnout.  Aim for a rainbow of colors.

Pro Tip: Start your day with a healthy smoothie that combines spinach, banana, blueberries and almond milk for a nutrient-rich energy boost. Add in collagen peptides for healthy skin, protein powder for energy, and MCT oil for your brain.


Final Thoughts

Preventing burnout is about more than individual effort; it requires a collective commitment to well-being. Whether you’re implementing relaxation techniques, encouraging better workplace habits, or simply taking a moment to breathe, small changes can lead to profound improvements in health and productivity.

By integrating these strategies, you’ll not only protect your energy but also inspire those around you to thrive. For more practical tips on managing stress, explore Stress Express: 15 Instant Stress Relievers by Snowden McFall. www.firedupnow.com

©2025 Snowden McFall.  All Rights Reserved.  No reprints without permission.

Boost Your Productivity in 3 Quick Steps

Productviity Clock from Stress ExpressDistractions are Everywhere; Productivity Suffers

In screaming color, moving fast, making noise, distractions fly across your computer screen, your phone, your office such that it’s tough to concentrate and maximize your productivity.  In fact, new research from the book, Hyperfocus by Chris Bailey, says most people focus on one thing for 40 seconds and get distracted.  Then it takes you 50% longer to get back to work and between 25-27 minutes to return to thoughtful concentration.

So how do you turn off the distractions and amp up productivity?

  1. Psychologist Larry Rosen says most of us check our phones every 15 minutes. Change your settings on your phone so that everything is grayscale.  The phone is much less distracting without color and movement happening.  Also- when you really need to focus, turn off your phone completely and turn off any alerts on your computer.  60-90 minutes of uninterrupted work means you are getting things done. Productivity goes up!

The internet can hurt your productivity

2. Disconnect at night- say between 8 pm and whenever you wake up.  Turn your phone off or put in airplane mode.  You will focus more on your family and loved ones, and you will sleep better without the blue light wreaking havoc with your brain.

3. Track your time for a whole week.  Record somehow- whether using an app or a timesheet for every 10 minutes of every day.  You’ll probably discover you’re spending way too much time on social media and not nearly enough time with your loved ones.  One woman discovered she spent much too much time cleaning her house and got an automated vacuum. Really study your sheet at the end of the week.  Are you doing what you want to do in your day?  What could you eliminate to boost your productivity and also have more time for fun?

Focus means letting go of distractions. It requires awareness, discipline and choice.  Years ago, Barbara Sher had a phrase that I love: “I’m choosing between the best and the best in my life.”  So not choosing between the bad and the good, or the good and the better, but the best and the best.  You can make the same choice.

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Are You Giving Yourself Enough Credit for Completion?

Celebrate and Acknowledge the Big Steps to Success!

celebrating completionLast week had two major milestones for me.  I finished the full draft of my 7th book on women and overwhelm.  And I experienced the completion of my book proposal as I sent it out to my book scout and agent. (That has to happen before it can be shopped with publishers.) Whew!!!  That was a year and a half of work there and it felt amazing.

Those of you who have heard me speak know that I talk about the power of completion, how everyone gets excited when they start a new project but tend to slow down momentum in the actual doing.  Some never get to completion, and that’s a shame.  Because there’s a special energy and momentum that comes forward when you do complete, when you do finish, when you come to a milestone.  And that energy fuels future projects and gives you an enormous sense of satisfaction.  Most of you know exactly what I’m talking about.

Celebrate the Milestones

I celebrated most of Labor Day weekend.  My husband and I went out to dinner and watched the sunset on the Intercoastal waterway.  The next day, I did three of my favorite things, I went to yoga, went to the beach (my favorite place on earth) and out to dinner and board games with dear friends.  And on Sunday, I rested in a way I hadn’t in months.  I watched movies at home, read a novel and napped.  It was a great weekend and a wonderful way to acknowledge progress.

Your Why Fuels Completion

And now I’m on to the next phase.  When the changes came in (which I knew they would) to my proposal and I had to cut over 40 pages (eek!) I got busy.  But I’m almost done with that, too.  That’s because I have a bigger goal driving me.  That goal is to liberate women everywhere from overwhelm and help them embrace their magnificence.  It fuels me as I move forward on this book.  It fires me up everytime I meet an exhausted, amazing woman who is overloaded with responsibility.  It’s my Why.

What’s yours?  What’s driving you? What completion can you achieve and celebrate this week?  You have so much wisdom, talent and ability inside.  You are unique and no one else can bring your rare and special perspective to what you do.  You touch so many lives, whether you realize it or not.

Give yourself the gift of completion and celebrate each milestone. It’s powerful and you will feel fantastic.

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