Author: Elizabeth Camargo

Elizabeth is a Certified Health Education Specialist. She received her B.S. in Health Education and Program Promotion from Arizona State University. Elizabeth has experience working with people from many different ages and backgrounds at hospitals and non-profits. At Avidon Health, Elizabeth is committed to helping empower individuals to take steps on their health and wellness goals.

Burnout Prevention

Recognizing and Preventing Burnout: Taking Care of Yourself at Work

By Elizabeth Camargo | August 2026 | 5 min read

Employee taking a break outdoors and looking up from her phone, one small habit that helps prevent burnout at work

To prevent burnout at work you rarely need a dramatic change. It comes down to a handful of small, repeatable habits: real breaks during the day, a clear end to the workday, honest conversations about workload, and recovery built into your week rather than saved for a crisis. Knowing the early signs helps you start before exhaustion sets in.

Work can be rewarding, challenging, and fulfilling, but when stress becomes constant, it can start to feel overwhelming and take a toll on our performance and mental well-being. Burnout often develops gradually, making it easy to overlook the warning signs until exhaustion, frustration, or disengagement begin to feel like the new normal.

What Burnout Actually Looks Like

Burnout can affect everyone differently, but it often shows up as a combination of physical, emotional, and behavioral changes. You may find yourself feeling tired even after a full night's sleep, struggling to concentrate, or becoming more irritable than usual. Tasks that once felt manageable may suddenly feel overwhelming, and you might notice that your motivation or enthusiasm for work has declined or feel a diminished sense of accomplishment.

Sometimes, burnout looks less obvious. You might simply feel like you're going through the motions, finding it difficult to disconnect from work at the end of the day, or gradually withdraw from coworkers and activities you would normally enjoy.

Small Changes Work Better Than Big Ones

Paying attention to emotional and behavioral patterns and noting feelings of exhaustion, persistent stress, or disengagement can help you recognize and take steps to find balance.

Preventing burnout doesn't always require a major change. Oftentimes, small, consistent changes can help protect your energy and create healthier routines.

Take Real Breaks During the Day

Spending hours without stepping away can lead to mental fatigue and reduced productivity. Start by giving yourself permission to take meaningful breaks during the workday. Short deliberate micro-breaks, even just 1-5 minutes, throughout the day help clear mental fog and reset your nervous system without disrupting your workflow.

Set Boundaries Around the Workday

It's also important to create boundaries around your workday when possible.

Constant notifications and the expectation of always being available can make it difficult for your brain to truly switch off.

Consider turning off nonessential notifications when you're finished for the day and creating a clear transition between work time and personal time.

Talk About Workload Before It Becomes Too Much

Using time management skills to prioritize important tasks or delegating when possible reduces the urge to work long hours and feel overwhelmed or overburdened. If everything seems urgent or unmanageable, have an honest conversation about priorities, deadlines, and available support. Asking for clarity and support can help ensure that your time and energy are being focused where they matter most.

Make Recovery Routine, Not a Rescue

One of the most effective ways to prevent burnout is to make recovery a regular part of your life rather than something you do only when you're exhausted. Getting enough quality sleep, staying active, spending time with people you care about, and making time for activities that bring you joy can all help you recharge. Creating regular opportunities to step away from work to rest and invest in interests outside of work restores your energy and provides work-life balance that reduces the chances of experiencing burnout.

Check In With Yourself and Speak Up Early

Lastly, it's important to check in with yourself and speak up early. Don't wait until you're running on empty. At the end of a busy week, take a few minutes to consider how you're feeling.

Are you more tired or irritable than usual? Have you been able to disconnect from work? Is there something specific that's creating stress?

Identifying the source of stress can make it easier to decide what needs to change.

If you're struggling, you don't have to wait until you're completely overwhelmed. Discussing workload concerns, boundaries, and taking advantage of workplace resources that may be available are steps you can take when you feel persistent stress beginning to build up. And if stress is significantly affecting your well-being, consider reaching out to an appropriate professional for additional support.

Frequently Asked Questions

What is the difference between burnout and everyday stress?+

The World Health Organization classifies burn-out as an occupational phenomenon rather than a medical condition, defined by three dimensions: energy depletion or exhaustion, increased mental distance or cynicism toward your job, and reduced professional efficacy. Everyday stress usually eases once the pressure passes. Burnout persists, and it is specifically tied to chronic workplace stress that has not been successfully managed.

What are the early warning signs of burnout?+

Common early signs include feeling tired even after a full night's sleep, trouble concentrating, and more irritability than usual. Tasks that once felt manageable start to feel overwhelming, and your sense of accomplishment fades. The quieter signs matter too: going through the motions, struggling to disconnect at the end of the day, or pulling back from coworkers.

Do short breaks actually help prevent burnout?+

Yes, and they don't need to be long. Deliberate micro-breaks of just one to five minutes spread across the day help clear mental fog and reset your nervous system without disrupting your workflow. The key word is deliberate. Scrolling between tasks isn't the same as genuinely stepping away from the screen.

Should I tell my manager I'm burned out?+

It usually helps, and earlier is better than later. If everything feels urgent or unmanageable, ask for an honest conversation about priorities, deadlines, and what support is available. Framing it around workload and clarity rather than personal failure keeps the conversation practical, and it gives your manager something concrete to act on.

What can my employer do to help prevent burnout?+

Most employers already offer more support than gets used. SHRM reports that while more than 80% of employers provide an employee assistance program, average utilization sits in the low single digits. Structured programs that pair coaching with regular check-ins tend to see much stronger engagement. In Avidon's six-month stress management study of more than 7,500 participants, 96% said the program helped them handle stressful situations more effectively.

When should I get professional help for burnout?+

If stress is significantly affecting your well-being, or if the exhaustion and disengagement persist even after you adjust your workload and routines, it's worth reaching out to an appropriate professional. Many workplaces also offer confidential support resources. You don't need to wait until you feel completely overwhelmed to use them.

The Bottom Line

Taking care of yourself means you will be able to maintain your energy, focus, and well-being, and is a vital part of allowing you to feel and do your best. Taking breaks, setting healthy boundaries, and communicating openly make a meaningful difference, create a healthy workplace, and help you stay balanced and fulfilled.

Healthy Eating While Keeping Your Favorite Foods

I’ve always been interested in how the foods we eat affect our bodies, but my real turning point came when I became a caregiver for a loved one with chronic health issues. They needed to make dietary changes, but they were afraid that eating healthy meant giving up the foods they grew up with.

I understood that fear. Food is more than fuel; it’s connection, culture, family, and tradition. I didn’t want to erase those ties. I wanted to help them feel better and keep the flavors and traditions that mattered.

So I began learning everything I could about nutrition: nutrient density, portion control, and balance. I experimented with changes that added value instead of taking away meaning. I baked instead of fried. I leaned into stews and soups instead of heavier dishes. I learned the nutritional strengths of our root vegetables, grains, and herbs.

The results were eye-opening. My loved one’s health improved, and we still enjoyed the foods that felt like home. I realized that healthy eating doesn’t mean losing what you love, it means learning how to make it work for you.

That lesson inspired me to go back to school, study nutritional science, and become a health educator. Now, I help others discover that it’s possible to fit healthy habits into any life, culture, or schedule.

If you’ve ever felt torn between your health goals and your favorite foods, you don’t have to choose one over the other. Through a helpful app or online nutrition course, you can learn practical, lasting ways to enjoy healthy eating while keeping your favorite foods and still savoring the flavors and traditions that matter most to you. True wellness isn’t about sacrifice; it’s about balance.

Three simple ways to make your favorite meals healthier:

Use healthier cooking methods such as baking, steaming, or grilling instead of frying.
Add nutrient-rich ingredients like leafy greens, legumes, or whole grains to traditional recipes.
Adjust portion sizes to enjoy satisfying meals while staying aligned with health goals.

Final Thoughts

If you’d like some help along the way, Avidon offers a free trial to guide you toward healthier choices while keeping the meals you love on your plate. Through my work with Avidon’s wellness coaching services, I’ve seen how these small changes can transform health outcomes in any setting, from home kitchens to workplace wellness programs. Wellness is a journey, and you can take it without leaving behind the flavors and traditions that make life rich.