Mental Health Awareness Month 2025: 5 ways to manage burnout and stress before they take a toll

How to reduce stress: Sitting continuously for long can increase physical tension and mental fatigue. Take short walks, stretch, or stand between tasks to release stress hormones (Image: Canva)

If modern life were defined in one word, it would be hustle. More people, more output, more goals, more of everything. But somewhere between deadlines and personal obligations, your mental health gets side-lined. That’s when burnout and stress don’t just creep in, they barge in. And by the time you notice, we’re too drained to fight back. However, it doesn’t have to get that far.

Managing stress is about finding moments to pause and reset before reaching the edge. Burnout doesn’t happen overnight. It builds slowly, says Deepti Chandy, Therapist, Anna Chandy & Associates, Bengaluru. “Burnout often starts with small signs, irritability, fatigue, or loss of motivation, but we tend to ignore them. When people celebrate productivity at the cost of well-being, they feel guilty about taking breaks or setting limits. “One of my clients kept working through headaches and fatigue because she feared being seen as lazy,” says Chandy. Eventually, she had to take weeks off to recover. These warning signs need to be recognised and acted on early.

You don’t need a complete lifestyle change to manage stress. “Sometimes all it takes is intentional rest and healthy boundaries,” says Chandy. Introducing small practices in your routine can drastically change how you cope with pressure. And while stress may be unavoidable in high-speed environments, how you respond makes all the difference. “It's not about quitting your job or moving to the mountains. It’s about creating balance in the life you already live,” she adds.

Also read | Early signs of burnout, how to handle them and stay healthy

Chandy suggests these 5 practices to help you manage stress before it spirals:

• Set work and recreation time: The first and most important step is to plan your work schedule. Allocate specific hours for work and intentionally set aside time for activities that replenish your energy, like working out, journaling, walking, reading, or gardening. If a packed schedule prevents this on certain days, try to make up for it later in the week to maintain balance.

• Set boundaries: Setting boundaries is essential for long-term well-being. High performers often find themselves taking on more tasks, creating a cycle that leads to burnout. Remember, performing well and maintaining limits are not opposites, they should work together. Learn to say no when needed and communicate your availability clearly to avoid overextending yourself.

• Take time off when needed: Make use of the leave options available to you, including mental health days or personal time off. Taking a day to rest, unplug, or simply slow down can help reset your mind and prevent deeper exhaustion. Prioritising rest is an important part of maintaining productivity and emotional clarity.

• Add movement: Regular movement helps regulate stress and improves focus. Sitting for long periods can increase physical tension and mental fatigue. Short walks, stretching, or even standing between tasks can help release stress hormones and improve overall energy levels.

Early signs of burnout, such as emotional fatigue, detachment, or irritability, should not be ignored. Pay attention to your body and mood. When these symptoms show up, take time to rest and recalibrate before they escalate into something more serious. Catching these signals early can prevent long-term mental and physical strain.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.