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.

Kindness : Good for the Giver & the Receiver

You Can Touch Lives with One Small Act

It’s World Kindness Day and that’s a great reminder that being kind can change lives, in small but powerful ways.  Indeed, research shows that kindness is great for both giver and receiver and it tends to multiply and expand.

I remember being in line in the grocery store and a woman and I chatted about a specific cookbook for sale.  She looked at it longingly and said her children would love making those recipes.  I saw her count out small change for her limited groceries, and decided to buy her the cookbook. She was stunned, but very grateful.  I told her to have a wonderful time with her children – that thinking about it made me smile.  It made us both feel good.

Kindness is also good for your health.  Here’s how:

  1. Empathy towards strangers increases the oxytocin (feel good hormone) in your body by 47%! (Claremont Graduate University study)  This lowers your blood pressure and helps your heart function better.
  2. Being kind at least once a week increases your happiness.
  3. Kindness and empathy reduce inflammation in your body, by its impact on your vagus nerve.
  4. Kindness is contagious.  People tend to pay acts of kindness forward, such as when someone pays for your toll on the highway.  The tendency is you pay for the next person, etc., etc.
    A poignant example in the NE Journal of Medicine: a 28 year old donated a kidney at a clinic.   It created a ripple effect where the loved ones of kidney recipients donated one of theirs to others waiting for a kidney. The ‘domino effect’,  spanned the entire United States, with 10 people receiving a new kidney thanks to that anonymous donor.

Here are a few ways you can demonstrate kindness:

Pay for someone’s parking meter, buy someone a cup of coffee, put a post it note with kind words on someone’s desk, sweep your neighbor’s walkway, give sincere and specific praise, carry an elderly person’s groceries to their car, let someone into traffic, cuddle animals at a shelter, say thank you to the maintenance crew, smile.  There are infinite ways to be kind to others, and it can make your day as well as theirs.

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Could a Cold Shower Prevent Depression?

cold showersCold Showers Have Amazing Benefits

Cold showers and ice baths?  How could those help me?  About a month ago, I attended a 5 day workshop with one of the world’s leading personal development coaches and speakers, Brendon Burchard.  He coaches Oprah and her team.

In sharing various techniques for maintaining energy and vitality, he explained how he took ice baths every night during the training, to reduce his inflammation and revitalize.  He said it made him feel twenty years younger.

Anthony Robbins plunges in a 57 degree pool for one minute every morning.
Famous athletes and performers like Lebron James and Usher use the same technique after events.

A bit horrified and intrigued, I decided to investigate.  I must say, I’ve been taking cold showers for a month and they really make a difference.  There’s no question that you have to get used to them, and some days, all I want is a hot shower.  But even then, I finish with the bracing cold to get my energy up.  It works.  It takes a while, but it works.  Here’s why:

How Cold Showers and Ice Baths Heal Your Body

1. They reduce inflammation.  Most all of us have it, believe it or not.  Pain, soreness, tense muscles, illness- all of that usually has inflammation associated with it.  Just like you put ice on a swollen ankle, cold water and ice baths lower inflammation levels significantly.

2. They get your circulation going, really.  Ask anyone who’s done the Polar Bear dip in the middle of winter into freezing water.  Cold showers and ice baths boost circulation and reboot your system.  They help you be clearer and more alert.

3. They clear out lactic acid and toxins in your body, according to Dr. Ben Kim.  LeBron James says his legs feel much better and fresher the day after.

4. And yes- they do relive symptoms of depression. Cryotherapy releases endorphins, the feel good hormones, and creates an analgesic effect.

Check with your doctor before you start a cold water  shower or ice bath regimen.  Im still not ready for an ice bath, but I do derive great value from my cold showers.  Try it yourself.  You may well find that it becomes one of the most valuable tools to start your day.

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photo from Aweber library