Five actionable tips to help prevent burnout in the workplace

What are some ways we can prevent burnout within the workplace? Is it even possible? 

According to a global survey from Future Forum, 42% of the global workforce feels burnt out.* Employees who lack scheduling flexibility are 26% more likely to say they are burned out in the workforce.*

I understand the importance of preventing burnout in the workplace and within the home in order to prevent dual role collision. The impact of it can bleed into other aspects of life, including one's household flow and family life. By definition, burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. Some of the characteristics of work burnout include cynicism, decreased work productivity, reduced job satisfaction, and poor physical and mental health. Beyond that, it can also have a negative impact on employee retention.

Many workplaces do not provide adequate support for employees who are parents.

Children of employed parents, particularly low-wage workers, may also be affected by their parents' work-related stress. I believe that it's crucial to strengthen support both at work and at home to prevent burnout.

Here are five actionable tips to help prevent burnout:

  1. Set boundaries and prioritize self-care as a form of self-investment: Setting work / home-specific boundaries and prioritizing self-care can help reduce stress and prevent burnout. It is important to establish clear, specific work-life boundaries by setting realistic goals and prioritizing self-care activities such as exercise, healthy eating, and adequate sleep. Studies have shown that self-care activities can significantly reduce burnout and improve overall well-being (Pagnini et al., 2019).
  2. Practice mindfulness: Mindfulness practices such as meditation and deep breathing exercises can help reduce stress and prevent burnout. Mindfulness can help individuals focus on the present moment, reducing stress and increasing resilience to stressors (Gilmartin et al., 2017). A meta-analysis of 29 studies found that mindfulness-based interventions were effective in reducing burnout among healthcare professionals (Shanafelt et al., 2016).
  3. Build supportive relationships: Building supportive relationships with colleagues and friends can help reduce stress and prevent burnout. Social support can provide emotional and practical assistance, reducing the negative impact of stress on individuals (Slišković et al., 2015). Studies have shown that having ample social support can reduce burnout and improve overall job satisfaction (Naidoo et al., 2016). Another component of strengthening relationships includes communicating needs to administration and management teams at work and limiting the amount of work one takes on. If you feel like you are struggling with your workload, Sumana Jeddy MPH recommends these 3 strategies: 

a. Mentors for work and for home (5 types of social support)

b. Manage your mindset!

c. Don’t say yes immediately. (Develop a logic model, hard and fast rules, rejection/no emails in your drafts to minimize decision fatigue)

  1. Take breaks and disconnect from devices: Taking regular breaks and disconnecting from work and social media can help reduce stress, aid in  burnout prevention, and can also help alleviate the "comparison trap spiral". Studies have shown that taking breaks can improve productivity and well-being (Kim et al., 2016). Disconnecting also allows us to be more present while we are at home with our families. Employers with 25 or more employees in Ontario, Canada are required to have written policies on disconnecting from work that outline when work-related communications, (i.e. work emails, work phone calls and video conferences) are prohibited- and homeworkers are also included!
  2. Seek support and resources: Seeking support and resources from supervisors, colleagues, or mental health professionals can help prevent burnout. It is important to seek help when feeling overwhelmed or experiencing signs of burnout. Support and tailored resources can provide individuals with the tools and skills necessary to manage stress and prevent burnout.

We are inviting you to join Workplace Wellness Hour, where we'll be discussing the dual role collision of parental and professional burnout and how to navigate it.

Date: Monday, Feb 20, 2022

Preshow: Live on Instagram with Jenn Hensel, Shelley Kemmerer PA-C, MCHS and Sumana Jeddy, MPH at 4PM ET.

Main show: Live on Linkedin, TikTok and Instagram with Felipe Cofiño, Shelley Kemmerer PA-C, MCHS and Sumana Jeddy, MPH at 8PM ET.

We will be broadcasting the discussion across LinkedIn, TikTok, and Instagram.

#burnout #burnoutprevention #workburnout #momburnout #parentalburnout #burnoutrecovery


Derks, D., ten Brummelhuis, L. L., & Zecic, D. (2014). Social media use, work–family conflict, and burnout: A study of Facebook use among employees. Journal of Computer-Mediated Communication, 19(2), 221-236.

Gilmartin, H., Goyal, A., Hamati, M. C., Mann, J., Saint, S., & Chopra, V. (2017). Brief mindfulness practices for healthcare providers–A systematic literature review. American Journal of Medicine, 130(10), 1219-e1.

Kim, S., Park, Y., & Headrick, L. (2016). Daily breaks and job performance: Evidence from a daily diary study. Journal of Occupational and Organizational Psychology, 89(2), 315-335.

Naidoo, L., van Wyk, J. M., & Joubert, N. (2016). Social support and burnout in nurses: A correlational study. Journal of Psychology in Africa, 26(5), 418-424.

Pagnini, F., Phillips, D., & Bosma, C. M. (2019). Self-care for burnout prevention in medical students: A systematic review. Medical Education Online, 24(1), 1603526.

All other references in this blog are hyperlinked with direct references