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Resource: Healthy habits to avoid burnout

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Have you been experiencing burnout? You’re not alone. In fact, more than one third (38%) of people are burnt out, according to the State of Burnout (2023).

Described as a state of physical, mental and emotional exhaustion caused by excessive stress, burnout is rife in today’s society, and the rapid levels of change in the workplace as a result of the Covid-19 pandemic is only exacerbating the problem.

Working in public relations, we know how difficult it can be to switch off, and so how important it is to keep a set of fool proof tactics in your back pocket to prevent burnout getting the better of you at work. For the team here at Purplefish, these include:

Practicing healthy habits

Prioritising your wellbeing is one of the best ways to avoid hitting a wall. Don’t underestimate the importance of exercise as an antidote to stress – whether this be a heart-raising kickboxing class or a gentle walk outside.

Research also shows that less than six hours of sleep can increase your risk of burnout, impacting your productivity, concentration, and motivation. So, it’s important to aim for a consistent sleep schedule where you go to bed at the same time every night and get at least seven to eight hours of rest.

Practising mindfulness

Practising mindfulness can help us develop a heightened awareness of the present moment, increasing our concentration and ability to focus on one task at a time. Mindfulness meditation allows us to recognise the subtle changes in our mood and physical health early on rather than wait for a complete meltdown before we take action and take better care of ourselves.

Mindfulness may look different to everyone. At Purplefish, some of us practice breathing exercises and write a gratitude journal, whereas other team members enjoy walking in nature. Another option is to sign up to an app like Headspace, which provides meditation practices for the workplace, and has been proven to reduce burnout and stress among users.

Seeking support


Feeling overexposed to stress and depleted of energy can often make us retract from social interaction. But burnout often arises from unexpressed needs. Being able to discuss your struggles with burnout in a safe environment will help to alleviate stress.

So, don’t be afraid to lean on others for support, whether those relationships are personal or professional. Getting things off your chest can often help you tackle the next day with a fresh perspective. Not forgetting, research suggests that developing relationships with your co-workers can help prevent job burnout and help to reinforce solidarity with those around you.

Man suffers burnout at desk.
Peaceful workspace to avoid burnout.
Laptop on desk with pen, pad, phone and coffee.
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