4 Essential Strategies to Avoid Burnout: A Guide for High Achievers
Burnout can creep up before you have had a chance to even notice you’re on the burnout path. Long term stress, demanding deadlines, and the pressure to perform (whether internally, or externally derived) can lead to physical, emotional, and mental exhaustion. If you’re feeling drained, disconnected, or overwhelmed, it's crucial to take proactive steps, and reach out for support where needed, to stop burnout in its tracks.
Below are my top four strategies to help you avoid burnout and stay engaged, motivated, and energised in your work, and your life. These tips are designed with high achievers in mind—those who are dedicated, driven, and often put their well-being last. I’m hoping you want to change that!
1. Prioritise Self-Care: Fuel Yourself First
You know self-care matters, yet you deprioritise it in favour of work commitments, meeting the demands of others, and simply getting all the things done. However, if you’re constantly pushing yourself to do all these things, without taking time to recharge, there is a high chance of you being burnt out.
Why Fuelling Yourself First Matters:
Neglecting self-care, especially in the midst of high work pressures and demands of your time and energy, leads to the classic signs of burnout: tension headaches, chronic fatigue, irritability, and emotional overwhelm. Just as you wouldn’t run your car on an empty tank, you can’t keep functioning optimally without refuelling your body and mind.
Practical Tips:
- Schedule Self-Care: Treat self-care like a non-negotiable appointment in your calendar. Whether it’s a 10-minute meditation, a quick walk, or simply sitting quietly with a cup of tea without your phone—make time for it daily.
- Know Your Rechargers: Identify activities that refuel, recharge, and reset you. Whether it’s exercise, reading, or spending time in nature, prioritise these activities. Maybe you make one of these a non-negotiable for your wellbeing?
- Set Boundaries: Yes, I say this all the time. You are responsible for protecting your time and energy and boundaries is how you do this. Whether it is limiting work hours, reducing distractions, or saying no to tasks that drain you.
“If it’s been a while since your last flight …. here’s your reminder…IT IS CRUCIAL TO FIT YOUR OWN OXYGEN MASK FIRST…. SO YOU CAN HELP OTHERS. Remember this. EVERY DAY.”
If you need more ideas on how to fit your oxygen mask first:
i) Schedule time in your diary for yourself and treat it like a paid appointment (this is self-care/oxygen mask time). You refuel your car, and plug in your phone each day; YOU NEED TO RECHARGE YOURSELF too, if you are to function optimally, and not run out of fuel. Make this a non-negotiable.
ii) Make a list of what refuels or resets you – a run, taking off your shoes and sitting for 5 minutes before preparing dinner, listening to a guided meditation, calling a friend to debrief…. What activities
· refill your cup,
· recharge your energy, and
· reset your nervous system.
If you’re lucky one activity might refill, recharge and reset you.
iii) Get clear on those boundaries – What needs to be contained? Where do I get distracted and lose focus? Some ways to set and maintain boundaries:
· Make a conscious decision on your start and end time for work - and respect it.
· Turn notifications off (on phone and computer) so you can focus.
· Checking emails 2-3 times per day rather than be drawn in to their demands. Not easy I know… but… is there the possibility of an auto-reply with this information in it, or add it to your email signature, or let your manager or team know). If that’s too much, find something that is workable for you.
· Schedule in breaks – and take them!
iv) Say NO – Closely related to boundaries.
The burnout path is typified by spreading yourself too thin and spending too much time and energy trying to change or influence things outside of your control. Check in with yourself:
1. If I say yes to that/them, what is the cost? Or
2. Can I control the person or outcome? What’s the cost (to me) of doing this?
And if you’re a people pleaser, know you are more prone to burnout as you tend to put your own needs last. Remember your oxygen mask, and put it on!
2. Manage Stress Effectively
Managing stress is critical to avoiding burnout, especially for high achievers who often operate under significant pressure. It’s not just about surviving the stress—it’s about thriving despite it.
Why It Matters:
Unchecked stress can escalate into chronic anxiety, overwhelm, and eventually burnout. Having stress management techniques in your toolkit can make all the difference in how you navigate tough times.
Practical Tips:
- Active, Mindful Rest: Resting to recharge doesn’t need to be sitting quietly doing nothing, if that’s super challenging for you. It can be low-intensity activities that recharge your battery, that offer physical, mental, and emotional relaxation without total inactivity. Make it mindful - yoga poses, body stretches, dancing, a walk, ride, or run. Keep it gentle and have some fun with it. Experiment with what helps you reconnect with your body and calm your mind; reducing stress.
- Practicing Mindfulness: Mindful breath practices, or mindfulness meditation where you focus your attention on an object and bring it back each time your mind wanders are super beneficial for countering the impact of stress and tension in your body, and mind. And making it active, as above, is great too.
- Engage in Physical Activity: Physical activity is a powerful stress reliever. Experiment to find what works best for you. It could be a gym workout, an aerobics or pilates class, a run, walk, yoga, or dancing… or squash, tennis, footy.. whatever most floats your boat and is available to your current level of health and physicality.
- Talk it Out: Stress management can look like reaching out to a friend, therapist, or coach to share what’s on your mind, identifying, processing and expressing what’s on your mind, or gaining perspective through reflection or validation through your experience being witnessed and normalised. When we’re stressed we may not be able to access the strategies and tools that help us; having another person remind you of these can be really helpful too.
Note - while Netflix and scrolling social media may be helpful to numb out and escape (and that’s absolutely fine) this isn’t sufficient for self-care. I would recommend complementing screen time with some activities that are nurturing for your nervous system (see above ideas) and support you to process thoughts and emotions (so you’re not awake at 2am when they come up for review).
Nurturing activities provide the opportunity to balance your nervous system; and physically and emotionally recover and reboot. The signs of burnout that let you know you need more stress management strategies in your toolkit are: heightened anxiety, difficulty managing emotions, feeling overwhelmed, exhausted and fatigued.
3. Stay Connected: Seek Support
Burnout often leads to feelings of isolation and disconnection. Staying connected with others can be a powerful antidote to burnout.
Why It Matters:
Social support is crucial for maintaining emotional well-being. When you feel connected, you’re better equipped to handle stress and avoid burnout.
Practical Tips:
- Identify Your Support Network: Know who’s in your corner— Who has your back? Who can you let help you? Who are those friends, family members, or colleagues— make an effort to stay connected with them regularly.
- Schedule Social Time: Whether it’s a coffee with a colleague or a walk with a friend, make time for social interactions that lift you up.
- Ask for Help: Don’t be afraid to ask for support when you need it. Whether it’s delegating tasks at work or seeking advice from a mentor, or coach, reaching out can ease the burden.
4. Get Back to Basics - Your Health Trifecta: Sleep, Nutrition, and Movement
The basics of good health—sleep, nutrition, and movement—are often the first things to slip when life gets busy. However, neglecting these fundamentals can fast-track you to burnout.
Why It Matters:
Good sleep, balanced nutrition, and regular movement are essential for physical and mental resilience. They help you recharge, maintain focus, and keep burnout at bay.
Practical Tips:
- Prioritise Sleep: 7-9 hours of sleep is a general guide. Create a bedtime routine that helps you wind down; including turning off screens an hour before bed and utilising relaxation activities instead. More tips on sleep here.
- Fuel Your Body: Check in with what you’re eating. How is the balance of nutrient dense, whole foods (fruit, vegetables, proteins, fats) with processed, or sugar laden, foods. The nutrient dense foods will nourish you and keep your energy stable throughout the day while processed foods, and sugar (think cakes, sweets, fizzy drinks) have empty calories which may fill you up so you’re less likely to have sufficient nutrients in your day. If you’re unsure, a dietitian or nutritionist can help.
- Move Regularly: Ask yourself, ‘How am I moving my body to energise myself, or calm my nervous system, so I’m not so exhausted at the end of the day. Do I need to release some stress with aerobic activity (eg. dancing around the house or going for a fast walk), or mindful movement (eg. walking, yoga, tai chi, or pilates)? Find what works for you and remember this— and of course do it too.
If you’re driven to succeed, or are a super star at tending to everyone else’s needs, you don’t have to sacrifice your well-being in the process. By prioritising self-care, managing stress, staying connected, and maintaining the basics of good health, you can avoid burnout and continue to have energy to engage fully in all areas of your life.
If you’re feeling overwhelmed or need support in navigating burnout, I’m here to help. Whether through counselling, coaching, or mindfulness practices, I can support you in creating an individualised plan that is tailored to your unique needs and goals.
Please do feel free to send me an email, or book a complimentary 10-minute consultation to chat about how I can help you.