5 Tips to Help Prevent Burnout (When Quitting Isn’t an Option)

If you’ve been feeling overwhelmed, frustrated, and depleted at work, you’re not alone. Navigating burnout can be especially frustrating if you feel like you don’t have much control over your circumstance. But there are things you can control to help you cope. We went to Jenny Maenpaa, LCSW, a licensed therapist and founder of the New York City Psychotherapy Collective, for advice.

How can I prevent burnout if I can’t change much about my job?

Use positive reframing

This exercise acknowledges your very real circumstances and also finds a positive aspect. Try to “yes, and” your thoughts to change your perspective. For example, if your boss asks you to complete a project and later scraps it altogether, your “yes, and” could be: “My boss acts like a cat chasing a laser, and I’m getting paid to work on that meaningless project, getting me closer to funding my next vacation.” 

Set boundaries

Setting boundaries doesn’t mean you say “no” to everything — it’s about saying “no” to the things that drain you so that you can say “yes” to the things that energize you. For example, if you get asked to join a committee at work that brings you no additional value and takes away from your actual work, you can say: “Thank you so much for thinking of me. Right now, I don’t have the capacity to participate, and the committee deserves someone who can support its goals with full focus and energy.”

Take breaks

Breaks help you get out of the heightened state of awareness, or the “fight-or-flight” response. Stand up, stretch, look at something other than your computer, drink some water, and remember that you are not your job. If you have the flexibility, you could do a 20-minute yoga class in your living room, go for a walk around the block, or meet up with your coworker at a cafe for a change of scenery.

Create space

Carving out some personal space can help prevent feeling depleted or exhausted. Use visual cues to let people know you need a little distance. For example, you can tell coworkers that when the earbuds are in, you can be interrupted, but once the over-ear noise-canceling headphones are on, they should pretend you’re not even there. 

Get professional help

Talking to a therapist can help you understand why you’re burned out, where you can make changes, and what you want from your next role so you can avoid ending up in a similar situation again.