How to Beat Burnout Without Quitting Your Job

Posted on May 13, 2024 by Aleksandra Lazarevska, One of Thousands of Career Coaches on Noomii.

Are you feeling overwhelmed and stressed at work? You’re definitely not alone. Work can be a significant source of stress for people across industries (especially those in high-pressure leadership roles.) In a study by Mental Health America (MHA), 75% of people have experienced burnout at work. Employee burnout is characterised by feelings of exhaustion, negativity toward one’s career, and reduced productivity. Does this sound like you?

Beating burnout at work is essential to your overall well-being. But quitting your job may not be an option or even necessary if you can learn how to beat burnout without quitting your job. The solution lies in establishing real work-life balance while also prioritizing self-care (and I don’t mean massages and better bedtime routines, though those certainly won’t hurt!).

Let’s take an in-depth look at how to beat burnout and find balance with more constructive options than complete resignation.

Why Is Balance Important in Life?
Balance isn’t just about splitting time between work and home; it’s about aligning what you do with what you value, making sure your job doesn’t consume your entire life. If you’re working in an executive position especially, the pressure to always be on and available can be overwhelming.

So, why is balance important in life? Ignoring balance can have serious consequences. It can harm your health, make it harder to make good decisions, and even affect your career path in the long run. Plus, when you’re living a life that’s all work and no play, you miss out on personal happiness and growth, making you less effective as a leader.

The good news is that finding balance doesn’t mean you have to quit your job. It starts with being more mindful of your needs and making sure to take care of yourself. It’s also about asking for help when you need it, whether from a coach, a mentor, or your peers. By prioritizing balance, you will not only be a better leader and person, but you’ll also inspire your team around you to do the same.

What Are The 7 Pillars of Self-Care?
If you’re constantly stressed and frustrated, wondering how to beat burnout without quitting your job, it sounds like you’re overdue for some self-care. And I don’t mean just going for a massage or having a spa day. True self-care covers a wide range of factors in your life that affect your well-being. These things can include what you read, who you follow on social media, relationships in your life or workplace, and what you say yes to when you really want to say no. All of these elements fall into seven pillars of self-care.

Here’s a breakdown of the pillars and how to incorporate them into your life:

Mental Self-Care
Improving your mental health is crucial to beating burnout at work. Stressful high-level jobs can take a toll more than you realize. Practicing mental self-care can look like taking scheduled breaks during your work day, making a list of your priorities, and creating a realistic plan to get things done without overwhelming yourself. You can also try meditation and mindfulness to feel more centered each day.

Emotional Self-Care
Now that you understand mental self-care, you might be wondering what is emotional self-care? This affects your mood and happiness level, which is driven by healthy coping strategies for beating burnout at work. You can improve your emotional state by asking others for help when you need it, hiring a coach to help you pave a fulfilling path forward, and setting boundaries at work when necessary.

Physical Self-Care
Beyond your emotional and mental health, taking care of your physical health is also incredibly important. So, what is physical self-care? Here are a few examples. Start each day with a healthy breakfast, don’t skip your lunch break, drink plenty of water, take stretch breaks, and get a good night’s sleep. All of these things are easy to overlook but important for your physical health.

Environmental Self-Care
Part of learning how to beat burnout without quitting your job is thinking about your surroundings at home and work. Declutter your desk and workspace, go for walks to enjoy the outdoors, and create a peaceful environment to get tasks done without interruptions. When your space around you feels under control, you’ll feel more in control of your work too.

Spiritual Self-Care
What is spiritual self-care? This applies to finding meaning in your life. Things like spending time in nature, finding a supportive community, and identifying values that are important to you are all part of spiritual self-care. Find opportunities outside of work to achieve a greater purpose so you feel refreshed when you’re back in it.

Recreational Self-Care
Finding time for your hobbies and interests through recreational self-care is another way to overcome those feelings of burnout. This might look like playing a favorite sport with a friend, going to the beach, reading a good book, watching a movie, or listening to music. It also doesn’t have to be anything more than having a moment to relax and have time to yourself.

Social Self-Care
Last but not least is social self-care. Focusing on your social life is an integral part of beating burnout at work. It’s so important to take time to connect with friends, call loved ones, and spend time with your family, while disconnecting completely from your laptop or phone. Create a social community you can lean on for support during stressful times.

Beating Burnout at Work Once and For All
Ultimately, figuring out how to beat burnout without quitting your job means finding a more holistic and balanced approach to your work and personal life. Focus on prioritizing self-care through one or more of the seven pillars of self-care, and you’ll not only reduce your stress levels, but you’ll improve your overall performance and effectiveness as a leader.

Are you looking for extra support navigating burnout as a leader? Book a complimentary 1-hour exploratory session or learn more about my coaching services to help you achieve your career goals without compromising your well-being in the process.