The constant pressure to achieve KPIs, prolonged stress, and a lack of work-life balance – these phenomena are becoming increasingly common. Although they are often short-lived, they can have a negative impact on our health and lead to burnout. In today’s post, we will present seven types of rest you need to curb exhaustion. Read on to find out more.

Avoid burnout – table of contents:

What is burnout?

Burnout is a state of physical and mental exhaustion that occurs due to prolonged stress at work, especially among employees holding positions that require a lot of responsibility, emotional involvement, and interaction with other people. It is a complex phenomenon that can have many causes, such as work overload, inadequate working conditions, pressure, and excessive requirements. Burnout has a negative impact on both physical (e.g., headaches, stomachaches) and mental health (depression, anxiety, sleep deprivation, frustration, decreased concentration).

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How to avoid burnout?

To avoid burnout, it’s important to allow our mind and body to rest. Here are the seven types of rest you should be getting to prevent burnout.

Physical rest

The best way to avoid burnout is to take care of your physical well-being. Get regular sleep, go on a varied diet, and stay hydrated and physically active. It may also be helpful to get some massage and manual therapy, which can help loosen tight muscles and relieve pain, especially if you have a sedentary lifestyle and don’t have an ergonomic chair or desk.

Mental rest

Mental rest is a form of relaxation that helps calm the mind, reduce stress, and improve the overall emotional state, making it an essential part of a strategy to avoid burnout. Here are some ways to achieve mental rest:

  • taking breaks at work,
  • using your vacation time,
  • meditation,
  • making to-do lists (e.g. using Firmbee)
  • therapy
  • outdoor workouts.
Sensory rest

Using technology, especially social media, can cause stress and anxiety. Therefore, take a break from electronic devices so as not to be online 24/7. Turning off notifications after work, not reading company emails in your free time, taking full advantage of your vacation time without thinking about work, and checking “what’s going on” are all ways to restore a work-life balance, which is important for preventing the development of burnout.

Emotional rest

Expressing emotions, relaxing, distancing ourselves from daily problems – these are just some of the practices we should follow to prevent burnout. Here’s how to achieve emotional rest:

  • Talk to a friend or a family member – this will help you express your emotions and get support,
  • Participate in group activities – which will give you a chance to bond with others like you and share your experiences,
  • Spend time outdoors – the nature will let you calm down,
  • Be creative – painting, writing, drawing, and pottery will allow you to focus, take your mind off unpleasant subjects, relax, and express yourself,
  • Seek professional help – it may be necessary if you are struggling with serious emotional problems that you feel you can’t handle on your own.
Social rest

Maintaining healthy social relationships is also important when it comes to avoiding the consequences of excessive stress and exhaustion at work. However, it matters who you spend time with. Are they energy givers or perhaps energy drainers? Also, it’s important what your personality type is. Extroverts need to spend a lot of time with others to feel good, while introverts only need the company of the closest people.

Spiritual rest

Spiritual rest involves “getting in touch with something greater than ourselves” and finding meaning and purpose in life. Praying, meditating, spending time in nature, pursuing our own passion, and contemplating art are all examples of spiritual rest. They will help you get some perspective and face negative emotions without becoming overwhelmed by them.

Creative rest

Focusing on work only is a quick way to suffer from professional burnout. Therefore, it’s so important to find your passion – it could be listening to music, reading books, or doing sports. Each of these activities can help you take your mind off work and, at the same time, provide an opportunity for personal growth. This is another important element of a work-life balance, which helps maintain mental well-being, protecting against the negative symptoms of professional burnout.

avoid burnout


Professional burnout is a challenge that any employee can be exposed to. Fortunately, there are ways to avoid it, which we have mentioned in this article. Above all, however, remember that it is an ongoing process. So don’t hesitate to experiment with different forms of relaxation and adapt them to your individual needs, trying to discover your own way to relax and detach yourself from the situations taking place at work. Also, be open to talking to your supervisor (or possibly your therapist as well) if you seem to be experiencing the first symptoms of burnout.

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Author: Nicole Mankin

HR manager with an excellent ability to build a positive atmosphere and create a valuable environment for employees. She loves to see the potential of talented people and mobilize them to develop.