A new year offers a new chance to reset and reflect on your career – and whether you have also been prioritizing yourself. Being able to manage your stress while performing at your best and meeting deadlines will help you avoid burnout.

When you have pushed yourself too far, the body and mind reach burnout, meaning that you are not only tired, but you are emotionally, mentally and physically exhausted due to prolonged stress. That’s why it’s important to take a step back to start the year refreshed. 

Spotting Early Signs of Burnout 

Here are some early signs of burnout to keep an eye out for. 

• Trouble Sleeping: It might be hard for you to fall asleep or stay sleeping through the night. 
• Emotional Exhaustion: You may start to feel unmotivated, detached, irritable and cynical. 
• Unable to Focus: It might be difficult to focus on tasks and stay productive at work. 
• Physical Issues: You may be experiencing headaches, stomach irritation and other issues.  
• Unhealthy Coping Mechanisms: You may start to use food, drugs or alcohol as a way to cope and feel better. 
• Weakened Immunity: With stress comes a weakened immune system which means you may experience increased illnesses. 

6 Tips to Help You Avoid Burn Out and Start the Year Refreshed 

Here are some helpful ways to reset and avoid burnout as you navigate the new year. 

Tip #1: Recognize the signs 

It’s important to take a step back and recognize your stress levels. Have you been feeling fatigued or emotionally spent at work? Have you been taking care of yourself after a busy day? You need to prioritize your needs in this scenario and manage your stress before it’s too late. 

Tip #2: Set boundaries 

It’s a good idea to have boundaries at work so you can maintain a healthy work-life balance moving forward. Don’t overcommit and let your supervisor know if you’re feeling overwhelmed and need support. Switch off after your workday is done and spend time with your loved ones and relax. Recharging and resetting is a great way to manage stress and stay productive. 

Tip #3: Reassess your workload 

Are you taking on more than you can handle? It might be time to reassess your workload and review your goals to make sure they still align with your values and give you the time you need for yourself. If your workload feels like too much, it might be time to talk to your manager to re-distribute your workload or find other ways to get support. 

Tip #4: Focus on yourself 

Exercise, eating healthy, self-care, or simply reading a book are activities that can help you take time out of your day to prioritize your wellbeing. Taking the time to do what brings you joy and helps you feel relaxed is important. Additionally, make sure you prioritize your sleep since getting a good night’s rest is proven to manage stress and improve productivity. 

Tip #5: Seek support when needed 

If you feel like you have been stressed lately, reach out to your manager, a trusted colleague, or someone you can confide in. Getting support is important and an outside perspective may provide tips you need to navigate the situation. Remember you are not alone, and people are there to help you when you need it. 

Tip #6: Create fresh habits 

Incorporating small habit changes are a great way to make healthy changes that stick. Consider incorporating small breaks during your day, some mindful meditation, keeping a journal and even just going for refueling walks to get some fresh air during your breaks. These simple addons can create big positive changes in your lifestyle and mental health.