By recognising the early indicators of stress, burnout can be avoided before it becomes too severe, says a mental health expert. Read on to find out more.
VERIFIED By: Deepti Chandy, a therapist and COO at Anna Chandy & Associates
Written by Prerna Mittra |Published : March 18, 2025 2:47 PM IST
How to manage burnout and stress: This is a favourite topic for many people working long hours in a corporate setup, wherein they are bound to their chairs, meeting deadline after deadline with little-to-no time for physical fitness and healthy eating habits. In today’s hectic world, maintaining physical and mental health is non-negotiable. It can only be achieved by prioritising well-being through regular health breaks, boundary-setting habits, and getting enough sleep. Exercise, meditation, and pursuit of hobbies are examples of joyful activities that can be a potent remedy for everyday stressors. In addition to promoting relaxation, these techniques enhance concentration, output, and emotional fortitude in general, says Deepti Chandy, a therapist and COO at Anna Chandy & Associates.
When there is a burnout, there are emotional, mental and physical consequences that can affect a person’s overall well-being, leading to chronic diseases in the long run, unless the stress is effectively managed. In this article, Chandy puts the spotlight on the five most important things to do in order to tackle burnout and stress, and lead a healthy life. Read on to find out.
Set Work And Recreation Time
The first and most important step is to plan your work schedule, the expert advises. Set aside specific times for work and dedicate hours to recreational activities like workout or anything else that psychologically and physiologically boosts you. If, on some days, this is not possible, make sure to compensate in the following days by prioritising those activities.
Set Boundaries
It is very important to set boundaries, yet, it is one of the hardest things to do. Many people struggle with this when they perform well at work and get assigned more work, which creates a cycle which is difficult to break. Performing well and setting boundaries, however, are not mutually exclusive. Both need to go hand-in-hand to maintain balance, the therapist points out.
Take Time Off When Needed
It is crucial to normalise self-care when there is a mental drain. “Most offices today offer mental health days or allow time off for menstrual cramps or other personal reasons. It is okay to take those days if you are not feeling well. Sometimes, we just need a day to relax and do nothing,” Chandy says.
Incorporate Movement
According to the mental health expert, even when one is working, they must get some movement in. “When we focus intensely, our body stiffens, and stress hormones build up. Taking breaks to move around helps rewire our system with positive hormones, and reduces stress,” she explains.
Recognise The Signs Of Stress Before It Is Too Late
The therapist warns that people often push themselves until it is too late. “Just last week, a client told me they wanted to quit their job because they could not take it anymore. It was a Wednesday, so I suggested they take a break until Saturday, focus on activities that replenish them, and then reassess. By the end of the break, they felt much better and were ready to get back to work,” she shares.
The expert concludes by saying that when one experiences fatigue, anger, or a lack of motivation, it becomes crucial for them to take a break and refuel. They must set reasonable goals, engage in mindfulness exercises, and take brief pauses. “Allow yourself to take breaks to recover your energy and clarity rather than forcing yourself to work through fatigue. Making mental health a priority guarantees a healthier and more sustainable approach to work and life in addition to increasing productivity,” she states.
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