Three Simple Habits to Help Prevent Burnout

Jakarta (ANTARA) — Changes to daily habits can help people reduce stress and prevent physical and emotional exhaustion, or burnout, particularly when they face prolonged work pressure.

Psychotherapist Gina Simmons Schneider, Ph.D., writing in Psychology Today on Thursday (5 November), outlined three habits that can help protect mental health and reduce the risk of burnout.

The first is to take a walk in the morning to get exposure to sunlight. According to Schneider, morning light helps regulate the circadian rhythm, or the body’s sleep–wake cycle.

The next habit is to limit phone use, especially just after waking and before going to sleep. Schneider said checking a phone while still in bed can disrupt sleep quality and mood.

Exposure to information, work messages and social media activity in the morning and at night can also increase anxiety. She therefore advises people not to make their phone the first thing they check after waking or the last thing they look at before resting.

Schneider cited research among healthcare workers that found those with nutrient-rich diets had lower burnout scores. A Mediterranean-style diet, which prioritises vegetables, pulses and olive oil, was also said to help reduce the risk of work-related exhaustion.

She noted that symptoms such as prolonged fatigue, mood changes and sleep disturbances may also be associated with certain medical conditions. A health check is therefore needed to determine the cause of these complaints.