Burnout prevention, work-life balance, and creating psychological safety at work are hot topics (no pun intended) right now! Whether you are working in a corporate environment or run your own business, my goal is to empower you to know that burnout is NOT inevitable.
What I’m about to share are science-backed strategies I use with my coaching and corporate clients.
By the way, I have a free ebook on this topic that you can access HERE.
According to Dr. Stephen Porges Polyvagal Theory, our nervous system responds to stress, safety, and connection using a polyvagal ladder as a visual demonstration of the burnout picture.
When we are feeling safe, engaged, and connected, we are in VENTRAL VAGAL STATE.
When we feel a threat, we move down the ‘ladder’ to SYMPATHETIC STATE and have symptoms like anger, irritation, and anxiety.
As we receive more stimulation or become overwhelmed, we move into a FREEZE or SHUT DOWN STATE. At the very end of the ‘ladder’ is burnout.
Here are easy ways to stay regulated an in VENTRAL VAGAL STATE.
1. Listen to Your Body
Burnout doesn’t happen overnight. Your body sends warning signals long before you hit full exhaustion mode. Watch out for:
- Fatigue, even after resting
- Increased irritability
- Difficulty concentrating
- Frequent headaches or muscle tension
The moment you notice these signs, it’s time to pause and reset.
2. Set Boundaries
Many of us struggle to say “no,” fearing we’ll disappoint others. OR we feel like we can’t burden others by asking for support or help. But overcommitting is a fast track to burnout.
Here’s how to set healthier boundaries:
- At work: Communicate your capacity clearly and don’t take on more than you can handle.
- With technology: Set screen-free hours to unplug and recharge.
- In relationships: Protect your energy by limiting interactions that drain you.
Boundaries aren’t selfish—they’re necessary for sustaining your well-being!
3. Reclaim Rest as a Non-Negotiable
In a hustle-driven world, rest is often seen as a luxury. But it’s actually the key to long-term success.
Prioritize:
- Quality sleep: Aim for 7-9 hours of rest and create a calming sleep routine.
- Micro-breaks: Set your alarm on your phone each hour to step away from work for 5-10 minutes. Switch your positions – if you are seated, stand. If you are standing, sit. Ask yourself “What do I need in this moment?” Is it water, a snack, or a few deep breaths?
- Active rest: Engage in activities that restore you, like walking in nature, meditation, or creative hobbies.
4. Manage Stress with Nervous System Regulation
Chronic stress fuels burnout by keeping your nervous system in overdrive. To reset, try:
- Incorporate Box breathing exercises (like box breathing: inhale for 4, hold for 4, exhale for 4 counts)
- Movement (even 10 minutes of stretching or a short walk can shift your state)
By regulating your nervous system, you shift from survival mode into a state of calm and clarity.
5. Align Your Work with What Energizes You
Burnout isn’t just about working too much—it’s about working in ways that drain you. Ask yourself:
- What tasks light me up, and which ones deplete me?
- Where can I delegate, automate, or eliminate tasks that aren’t aligned?
- Am I honoring my values in the way I work and live?
When you align your work with your strengths and passions, energy flows more naturally, and burnout is less likely to creep in.
Preventing burnout isn’t about a one-time fix—it’s about making small, intentional choices every day. By listening to your body, setting boundaries, prioritizing rest, managing stress, and aligning with what energizes you, you create a life where burnout has no place.
Which burnout prevention tip resonates with you the most? Share in the comments—I’d love to hear your thoughts!
Are you a leader or organization ready to empower yourself and your employees with these tools? Let’s connect! Email me at [email protected] to see how I can help your employees increase purpose, productivity, and peace so they can thrive at work!
xx,
Christina