Signs of Burnout -- And How to Prevent It

Let’s talk about burnout — and tips on how to prevent it

Remind me what burnout is?

As our Maryland therapists stated in the last article on burnout, burnout is a condition where you have so much stress over a relatively long period of time that you either A) shut down or B) feel exhausted and want to shut down. It can be challenging as an adult with ADHD and anxiety to 1) remember/take the time to check in with ourselves or 2) practice self-care tips when everything seems to be spinning out of control.

Last month we talked about tips for adults with ADHD and anxiety to notice and recover from burnout. Today we’ll talk about tips to prevent it from happening in the first place.

How to Prevent Burnout

Here are three tips on how to prevent burnout from happening:

Tip 1: Set Boundaries

What does it mean to set boundaries? For adults with anxiety, it is sometimes hard to set those boundaries — especially with work. It can feel like we need to do everything at once, even if we have leeway room for the next assignment.

Setting boundaries can mean not doing work over the weekend. It can mean setting the phone down and not taking any non-essential calls. It can mean not doing more work than you have to (even if it feels like you can). Knowing yourself and knowing how to lighten the load is essential for A) setting boundaries and B) feeling happier and healthier.

Tip 2: Take time off

If you have the financial means it can be a great way to prevent burnout from occurring in the first place. Check in using the tips stated in our first article around burnout, and then take some well-deserved time off.

Tip 3: Practice self-care

This includes having good sleep habits, eating habits, and emotional well-being habits. Journaling, drawing, connecting with friends, eating healthy foods, sleeping without blue light 1-1.5 hours before bedtime are all ways to keep up self-care. As an adult living with ADHD, putting reminders in our schedules to remember is key. Schedule in at least one thing per week which requires at least 10 to 15 minutes of your time that revitalizes you. Put that activity in your calendar and follow through, and you’re on the road to prevent burnout.

Want more guidance on how to prevent burnout? Connect with us online.

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