Run away your burnout

In today’s fast-paced world, people are working harder than ever before. Unfortunately, stress levels are correspondingly high. Following that trend, burnout has become a common occurrence, with many people feeling exhausted and unable to cope with their daily demands. Fortunately, there are ways to prevent burnout, and exercise is one of the most effective methods.

The concept of burnout and its consequences are topics of conversation in our society that are all too often spoken about in a somewhat derogatory way. Yet it is a phenomenon that can affect anyone from students to CEOs, and its consequences can be devastating for you and those around you. Think not only of physical health consequences but also of emotional and financial (due to reduced productivity) consequences, changes in behaviour and the impact on your family dynamics.

How does a burnout manifest itself?
Well, burnout is defined as a state of emotional, physical and mental fatigue, caused by long-term stress and the consequences of which can manifest themselves in different areas. Let us briefly list possible symptoms and signs.

  • Emotional fatigue – one of the most common symptoms. You feel emotionally drained, overwhelmed and unable to cope. You feel like you have nothing left to give and you suffer from a lack of motivation and energy.
  • Decreased performance – both your performance at work and at home suffer. You have a hard time concentrating, making decisions, and performing difficult tasks efficiently. Your creativity and innovation will not reach high peaks either.
  • Detachment and cynicism – you feel detached and cynical towards your work and/or personal life. You begin to develop a negative outlook and become critical and sceptical of others.
  • Physical symptoms – you experience increasing headaches, digestive problems and insomnia. You notice that you are more susceptible to diseases because of a reduced immune system.
  • Increased irritability – you become irritable and frustrated more easily and have difficulty controlling your emotions.
  • Lack of interest – you lose interest in any hobbies and activities you once enjoyed. You begin to isolate and withdraw from social interactions more and more.

Exercise as a prevention tool
Regular exercise can help prevent burnout by lowering your stress levels and improving your overall well-being. By releasing endorphins, your mood will improve and feelings of anxiety and depression will be greatly reduced. The release of other chemicals, such as dopamine and serotonin, will also have the same effect, boosting your mood and energy levels.

In addition to the mental health benefits, exercise also has several physical benefits that can help prevent burnout. More specifically, greatly improving your cardiovascular health as well as your immune system. Your night’s sleep, which has an essential impact on both your mental and physical health, will also greatly improve.

As mentioned earlier, burnout can give you a feeling of detachment, the feeling that you are being lived and that you are losing control of your own life. Exercise will also play a crucial role in preventing such feelings, which are at the root of burnout. Daily exercise can help you feel more in control by giving you a sense of accomplishment and providing a healthy outlet for stress.

Plus, exercise can foster social bonds, which is important to keep any seeds of burnout from blossoming. Social isolation appears to be one of the greatest risk factors. Being physically active gives you the chance to interact with others. Joining a gym or sports team can help people meet new people and develop a sense of community.

Exercise is not the only means of prevention
It is essential to note that exercise alone is not enough to prevent burnout. It is crucial to address the root causes of stress and take steps to reduce it. However, it can be an effective and complementary means to promote your mental and mental well-being, to give you a sense of control again and to strengthen social bonds. In this way, exercise will not be forgotten in the process of preventing burnout.


  • J.J. Hakanen, A.B. Bakker, W.B. Schaufeli. Burnout and work engagement: A longitudinal study. 2020. Handbook of well-being.
  • S. Llorens, A.B. Bakker, W.B. Schaufeli, M. Salanova. Testing the robustness of the job demands-resources model. 2020. International Journal of Stress Management.
  • R. Bianchi, I.S. Schonfeld. Burnout is associated with a depressive cognitive style: A systematic review and meta-analysis. 2021. Journal of Occupational Health Psychology.
  • M. Sliter, S. Jex. The COVID-19 pandemic: A review of the similarities and differences between developing and industrialized countries. 2020. The Journal of Applied Psychology.