Q: Burn out is an accumulation of unmanaged stress and an unbalanced life. Consider if all of these elements are receiving your attention — social connection, leisure time, emotional wellness, intellectual pursuits, physical wellbeing, spiritual nourishment, and your work. Take a moment to look at your schedule or how you have been spending your time and energy. Are one or two categories taking up most of your time and energy? Do you spend 75% of your energy on work, while things like physical well-being, social connection, leisure, and spirituality fall by the wayside? Notice if you feel like you have some control over your life. Do you laugh and have fun regularly? Can you console yourself when you are upset? Do you know how to manage stress? If not, your life may be unbalanced. Try making changes with the goal of achieving more balance in your life. For instance, set a goal to cut out processed foods and start eating balanced meals to support your physical well-being. Or maybe you need to designate one night a week to spend with friends and another night to pursue a mentally stimulating hobby. Consider where you might cut back on your obligations to start making more time for the things you really want to do. Try making a list of your obligations and other activities and rank them from most to least important. Then, try eliminating a few of the less important items from your list. Be willing to say “no” the next time someone asks you to do something that is not a priority for you. Make sure to be your own advocate at work as well, such as by asking for more reasonable hours, requesting greater compensation or recognition for your work, and asking for changes to your job responsibilities. Although its effects on your levels of energy aren’t noticed as immediately as a lack of rest, lack of exercise will make you lethargic and weak. In the same way that a lack of maintenance compromises the ability of your car to operate efficiently, lack of exercise compromises your ability to operate efficiently. That makes dealing with your responsibilities more difficult.   Exercising to keep energy levels high doesn’t require the same level of planning as exercising for fitness or weight loss. Any amount is better than none, so take a long walk, a jog, or a bike ride. Getting regular exercise will also help you sleep better and rest easier, making it less likely for you to burn out. Each person’s rituals and quirks are part of what make them unique individuals. If a person is robbed of their sense of individuality, there will be less of them to go around when they need it, which creates the circumstances for burnout.  Rituals allow people to feel a sense of control and calm. Not only that — it can actually improve your enjoyment of the moment. In one study, for instance, researchers found that the ritual of lighting candles and singing "Happy Birthday" made birthday cake taste better. Try a morning ritual to set a positive tone for your day. Wake up at the same time, shower or do some stretches, savor your breakfast and catch up on the news, etc. Yoga, meditation, even cooking a good meal all fit the bill.  What the ritual is isn’t all that important, as long as it's something that's soothing and calming for you. Also, consider whether having a daily routine is helpful for you or if it makes you feel anxious. Keep in mind that it is okay to alternate your routine if you start to get bored with it. If you can’t get enough rest, exercise, or observe familiar rituals, at least move around. Changing locations helps change your mindset, and while it won’t prevent burnout all by itself, it can be a big help to keep your mind sharp and your mood in good spirits. Whether changing the scenery is working in the park across the street, telecommuting for a few days a week, or grabbing a bite to eat at the café around the corner, make some time to do it. Connecting with others can be a great way to avoid feeling overtaxed, and that applies to people at work or outside of work.  Having a good time with friends or acquaintances is a great way to feel renewed and optimistic about the world, and that’s the basic point. Going out to eat, grabbing cocktails after work, or finding a workout buddy would all be good places to start.  Nonetheless, if your source of burnout is related to an issue at work (like an overbearing supervisor), connecting with coworkers can really help blow off some steam. There’s a good chance you’re not the only one who feels the way you do, and that in and of itself can make you feel better. Keep in mind that if you are introverted, then you may need more time alone. You may also need more time alone if you have many social obligations or if you have a large family.
A: Find balance in your life. Exercise. Observe your daily rituals. Change the scenery. Connect with others.

Q: Look at the situation through different eyes. Don't perceive it as an obstacle, but think of it as an opportunity to improve. For instance, if you're unhappy with your job, remind yourself that you have the power to change what you don't like. Look at your current job as a training ground and a way to build your resume so that when you do look for another job, you'll be more marketable. Sometimes our emotional triggers are the result of not setting boundaries and letting others know what they are. Boundaries tell people what you will and won't allow. They also set limits on what you will and won't do. Our bodies are like machines. If we drove our cars without gas or changing the oil, we'd eventually break down. When we neglect our bodies, not only can we break down, but doing so can affect us emotionally and not in a good way. Therefore, we must take care of ourselves. We need to:   Treat physical illness. If you’re sick, you may feel sad, angry, or frustrated. Seek medical attention and rest to recover from your illness. Eat well. Eat when you're hungry, and stop when you're full. Try to integrate fruits and vegetables into your daily diet. Avoid restrictive diets, yo-yo dieting, and diets that cut out certain food groups (as these tend not to be sustainable). A balanced diet contributes to balanced moods. Eating well can help you feel better.  Get enough sleep. Keep a regular sleep schedule, and make sure you get enough sleep each night.  Exercise. Twenty minutes of vigorous exercise each day can help balance moods. When you experience positive feelings, make sure you take time to slow down and notice the pleasant experiences. Soak in the goodness, joy, and comfort. Do (at least) one thing each day that makes you feel good. You'll build your resilience while increasing your ability to experience more good moods.   Laugh. Take a walk in the park. Ride your bike. Read a book.  Spend time with someone who makes you smile. You'll experience more positive events over the long term. Work toward a dream project, a career change, or self-improvement by taking small steps each day. Do something that helps you feel competent and in control. This helps regulate your emotions and gives positive feedback for your sense of purpose.
A:
Change your belief systems. Learn to set boundaries. Reduce vulnerability to stress. Enjoy good experiences. Build a life worth living by making small changes each day.