7 ways to avoid mental burnout

1. Talk to someone 

It's the feeling of being ultimately responsible for everything that puts the pressure on, so talking about what is overwhelming you with someone and coming up with a plan can really help. 

Check out our article How to ask for help with mental wellbeing for people and places you can go to for support.

2. Write a to-do list 

As well as helping you to remember, it means you can visualise how much you have going on, and prioritise. A list also dampens anxiety and gives you some structure – plus there’s the joy of ticking things off! 

3. Delegate, delegate, delegate 

The organisational chores don’t always have to land on your shoulders. Other people might not do it in exactly the same way, but that’s ok!  

4. Learn to say “no” 

After lockdowns where we weren't allowed to see loved ones, we might feel an obligation to say yes to every invitation. But whilst enjoyable, booking yourself out with social events can also deplete your energy.  

So think about exactly which events are most important to you, and remember, you always have the option to politely say no.  

5. Keep active 

It's scientifically proven that exercise boosts mental health, and this in turn will help you to deal with the load better. So make an effort to get moving, even if it’s just a daily walk to begin with.  

Check out 5 ideas to put the fun back into fitness for easy, affordable activities suitable for all ages. 

6. Protect your wellbeing 

Eating healthily, getting enough sleep and exercising regularly are all crucial for our mental wellbeing, but often these routines go out the window when we’re feeling stressed.  

Taking small steps is a good way to start regaining control. For instance, simple tweaks to your night time routine can help make sure you get your hours of top-quality rest. Try our article 10 more tips for good sleep for practical advice. 

7. Try a gratitude journal 

When we express gratitude our brain releases dopamine and serotonin, two crucial neurotransmitters responsible for making us feel good. By focusing on the positives, our mind practices looking for the good, rather than the bad in every situation. 

So set aside 5 minutes each day to note down a couple of things you’re thankful for. Follow the formula “I’m grateful for... because...”. 

This could be big things like love of family, enjoying good health, the beauty of the natural world… or things we sometimes take for granted like a roof over our head, food on the table, or a nice sunny day.