Handouts · Self-Care
Managing Stress & Preventing Burnout
Stress is normal and even useful in short bursts. Burnout is what happens when the stress never switches off. Here's how to spot it early and recover.
Stress vs. Burnout
Stress is too much: over-engaged, urgent, "I can't keep up." Burnout is empty: disengaged, numb, "what's the point."
Burnout builds slowly from chronic demands without enough recovery. Catching it early makes it far easier to reverse.
Warning Signs
- Exhaustion that sleep doesn't fix
- Cynicism, irritability, or dread
- Trouble concentrating; work feels pointless
- Headaches, gut trouble, getting sick often
- Pulling away from people and things you enjoy
The Recovery Equation
Burnout isn't just about the load — it's the balance of demands vs. recovery. You lower it two ways:
- Reduce demands: say no, delegate, simplify, drop what isn't essential.
- Increase recovery: real rest, sleep, connection, movement, joy.
Recharge Daily
- Take true breaks — away from screens, not just switching tasks.
- Protect sleep; it's the master recovery tool.
- Move your body to discharge stress chemicals.
- Do one thing purely because you enjoy it.
Protect Your Limits
- Decide when the workday ends — and honor it.
- Practice saying "I can't take that on right now."
- Batch worries into a set "worry time" instead of all day.
- Ask for help before you're at the end of your rope.
My Reset Plan
My earliest warning sign is:
One demand I can reduce:
One recovery I'll add:
Burnout is a signal, not a weakness. If low mood, hopelessness, or exhaustion lasts more than a couple of weeks or affects your safety, talk with your clinician — it may be depression, which is very treatable.