As we hit the mid-point of the year, many of us start feeling drained—physically, mentally, or emotionally. While some levels of stress are normal, prolonged exhaustion, disconnection, or a drop in performance may point to something deeper: burnout.
Burnout vs. Normal Stress
Burnout is more than just feeling tired. It’s when you’re always exhausted, even after resting. You start to feel negative or disconnected from your work, and your motivation and performance begin to drop.
Common Mid-Year Triggers
The most common culprits behind mid-year burnout include sustained heavy workload, poor work-life balance, pressure from personal or organizational expectations, lack of progress, or recognition.
How to Prevent Burnout and Stay Mentally Well for the Rest of the Year
- Take a Mid-Year Pause
Reflecting on where you are helps you see things more clearly and decide what changes you need to make.
- Revisit Your Goals
Not everything on your January list may still be relevant. Adjusting your goals and timelines can help realign expectations with reality and give you a renewed sense of purpose.
- Protect Rest and Boundaries
Schedule regular breaks, take your lunch away from your desk, and close work-related apps and software after work. Small habits like these prevent emotional overextension.
- Open Up
Talk to someone you trust about how you feel. It could be a fellow workmate, your supervisor, HR, or the Well-being Counselors from your company’s Employee Assistance Program (EAP). Burnout thrives in silence; support starts with speaking up.
- Add Small Joys
Incorporate positive rituals into your day like morning walks, post-lunch stretching, or quick chats with colleagues. They act as emotional reset buttons.
References
World Health Organization (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases. Retrieved from: https://www.who.int/mental_health/evidence/burn-out/en/
Maslach, C., & Leiter, M. P. (2016). Burnout. In G. Fink (Ed.), Stress: Concepts, Cognition, Emotion, and Behavior (pp. 351-357). Academic Press.
Mayo Clinic Staff. (2021). Job burnout: How to spot it and take action. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
American Psychological Association (2023). Burnout and stress are everywhere. Retrieved from: https://www.apa.org/news/press/releases/stress/2023/burnout-stress-mental-health
