Chronic stress, caffeine and fatigue are biggest causes of burnout at workplace; save yourself with these expert tips

In today’s high-pressure work culture, long hours and erratic schedules are often worn like badges of honour. Skipping meals, late-night emails, and endless multitasking may seem productive — but they quietly erode your health. This mounting exhaustion, known as burnout, affects not only energy levels but also concentration, mood, and long-term wellbeing.

Burnout is more than just tiredness. It’s a state of physical and emotional depletion caused by chronic stress and poor lifestyle habits. According to Dr Vikram Vora, Medical Director, International SOS, Indian subcontinent, many professionals think working late and skipping meals shows commitment. “In reality, it’s a shortcut to burnout and declining performance,” he tells Moneycontrol.

Thankfully, recovery and prevention don’t require a long list of life changes. “Small conscious adjustments in eating, movement, and mindfulness can rebuild energy, stabilise mood, and improve focus. It’s about working smarter, not harder, and giving your body the attention it needs to thrive,” says Dr Vora.

Also read | Burnout and the myth of ‘success’: What happens when ambition becomes exhaustion

How to prevent burnout

The expert suggests the following tips to prevent burnout

Eat for steady energy

Your brain reacts directly to what and when you eat. Irregular meals spike stress hormones and blood sugar, causing irritability and poor concentration. Eat small, balanced meals every 3–4 hours, include omega-3 fats like fish and nuts, and stay hydrated. Avoid excessive sugar and caffeine, which provide short bursts of energy followed by sharp crashes.

Move whenever possible

Sedentary work adds to fatigue. Even brief activity—stretching, a brisk walk, or climbing stairs—boosts endorphins and clears mental fog. “Movement doesn’t have to be intense; regularity is key,” says Dr Vora. Try to take calls standing or take a 10-minute post-lunch walk to enhance energy.

Also read | Fatigue, stress and anxiety, other dangerous signs of mental burnout and how to fight it

Practice mindfulness daily

Short pauses for deep breathing, guided meditation, or silent reflection can lower stress hormones and increase emotional resilience. Start with small micro-breaks: three slow breaths before replying to a challenging email can shift you from reacting to responding calmly.

Follow a routine where possible

Burnout thrives on unpredictability. Prioritise consistent sleep (at least 7 to 8 hours), plan meals ahead, log off at a set time, keep a ‘no-meeting’ slot for focused work or movement breaks. A healthy routine supports the bodies, natural rhythm, and recovery.

Focus on micro-habits

Small wins, like a mindful lunch, a short morning walk, or a digital detox, boost a sense of control and self-care. “Everyday, consistent habits outperform big changes. Each positive change adds up to sustained energy, focus, and resilience,” says Dr Vora.

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