Understanding and Coping with Burnout

As we deepen our understanding of mental health and well-being, it's essential to become familiar with tools and techniques that can help us care for ourselves in everyday life. Mental health encompasses our emotional, behavioral, cognitive, and social well-being. It shapes how we think, feel, and act. While we often hear about the importance of making “healthy choices,” it’s just as important to understand what actionable steps can be taken to truly support our mental well-being.

Therapy is a professional and structured space led by trained experts. However, learning some foundational techniques for self-care can make a meaningful difference. At iDare, we are committed to creating awareness around these practices.

What is Burnout?

Burnout is a condition that arises when work-related stress, combined with life’s additional pressures, exceeds our capacity to cope—leading to both physical and mental distress. It often manifests as:

Emotional exhaustion
A sense of detachment or numbness
A diminished sense of personal achievement

To avoid facing the weight of burnout, we may unconsciously numb ourselves in various ways—disengaging, avoiding, or overcompensating. While burnout is a systemic issue rooted in how modern society operates, we can still take steps at the individual level to cope more effectively.

Burnout has become even more widespread post-COVID, with people juggling the strain of a global crisis while still expected to meet personal and professional demands. Though some professions are more prone to burnout, it is now a challenge across almost all sectors.

When Engagement Becomes Imbalance

Burnout often grows from a place where work becomes driven by fear, escapism, or compulsion, rather than passion or purpose. When this imbalance persists, it can lead to:

Chronic fatigue
Pessimism or hopelessness
A deep impact on physical and mental health

Burnout doesn’t just affect your job—it subtly seeps into every area of life.

Coping Interventions for Burnout

Coping begins with acknowledgment, not avoidance. While avoidance may offer temporary relief, it often prolongs the cycle of burnout. Effective coping mechanisms include:

Seeking social support
Building emotional resilience
Practicing self-compassion
Taking mindful responsibility
Most importantly: Establishing boundaries

The Power of Boundaries

Boundaries are not barriers—they are bridges to well-being. Saying no, advocating for your needs, and drawing clear lines at work protects your energy and values. When your basic needs—like rest, fair treatment, and time off—are met, you are less likely to burn out.

Healthy boundaries help you:

Stay engaged without feeling overwhelmed
Feel good about your contributions
Preserve energy for meaningful challenges

How to Set Boundaries at Work

Start with clarity and consistency:

Be clear about what you need, and articulate it when appropriate
Uphold the boundaries you’ve established
Be assertive yet respectful in communication
Seek support when needed

Examples of Healthy Work Boundaries

Taking lunch breaks regularly instead of working through them
Starting and ending your workday on time
Not responding to work emails or messages after hours
Using weekends and time off to genuinely rest
Spending time on hobbies or activities that bring you joy
Communicating clearly about what tasks you can and cannot take on
Taking regular leave to reset and recharge

When Boundaries Feel Difficult

Setting boundaries can feel intimidating—especially when there’s a power dynamic or fear of repercussions. Practice your communication ahead of time and remember: asking for what you need is not unprofessional. It's a necessary act of self-care.

Boundaries may seem unkind at first. It’s natural to want to meet expectations and avoid letting others down. But no one can meet everyone’s needs all the time. The truth is: you can’t pour from an empty cup.

The ability to support others and perform well over time depends on how well you can protect your own resources—physical, emotional, and psychological. Without boundaries, burnout is inevitable.

A Final Note

These techniques are not a replacement for therapy. If mental health struggles are interfering with your daily life, it is crucial to seek help from a trained mental health professional.

At iDare, our Support and Engage verticals are here to offer inclusive and affordable help.

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