Experiencing burnout, especially at work, when you already have kids, hobbies, family stuff to juggle, can be a tough thing to manage, but luckily there are things you can do about it! You know the feeling – the irritability, exhaustion that sleep can’t fix, the loss of hope. Burnout can easily creep up on you – but luckily these 3 practical tools to manage burnout at work in Minnesota can help.

Tip 1: Setting Boundaries and Learning to Say No

Have you ever been in a spot where you are taking on more and more of your coworkers’ duties? Or maybe you have a friend or family member that is taking up a lot of your time and energy. Often the fear of boundaries can come from earlier life experiences where you weren’t allowed to show your feelings. Trauma and anxiety will have your nervous system feeling like there is a tiger in the room when you even think about saying how you really feel. It certainly feels scary! But with processing your trauma and with a little practice you can set boundaries. There are also different kinds of boundaries or limits you can set which we will outline in this article to learn how to manage burnout.

Here are some things that can get in the way while trying to set boundaries

• Fear of conflict: if you have not set many boundaries before or maybe grew up in a household that didn’t hold space for your feelings, it can be scary to potentially talk to your boss about taking time off or talking to them about taking something off your plate
  
• The person on the receiving end not respecting the boundary: the tough part about boundaries is – the other person you are setting a boundary with might not like it. Boundaries are more about you and the space you create rather than someone else initiating or appreciating it.
  
• Guilt: If you have ever been made to feel like you are not allowed to speak up or have been guilt tripped into working endlessly, you may apply meaning to setting boundaries such as “I am so lazy” or “I should be able to handle this”

There are also different types of boundaries you can set. Burnout can set in at work by things such as your boss asking you to do the roles of too many people, disrespecting your time, not giving you enough space or materials to do your work, ambiguity in your role and more.

These are 7 types of boundaries that you can have at work; some examples of these could be:

• Mental: Allowing difference of opinion – coworkers and your higher ups allowing for open discussion and new ideas
• Emotional: If you have a lot going on in your personal life and truly need a break, realizing it is okay to ask for a break or take time off if possible
• Material: Having to use your own things for work when those things should be provided by your workplace
• Internal: Realizing although it’s good to help your coworkers, sometimes you can only do so much if they are not pulling their part
• Conversational: If you realize that your boundaries may not be understood by others, realizing you do not have to share details you don’t feel comfortable sharing
• Physical: This could be having the right to your own space at work i.e. a cubicle or space for a break
• Time: Make sure you’re getting your alotted break or PTO time.

Tip 2: Reducing Burnout by Having Hobbies and Things Outside Work

Often sometimes if we become obsessed with simply acheiving endlessly, we forget that we do have to work for a long time, and not having other things to do, especially having fun or being playful, can lead to burnout and high dissatisfaction. Being a workaholic is definition a form of addiction and we can easily lose ourselves if left unchecked. So what are you to do?

Benefits of Hobbies for Work Burnout

You might be wondering what are the benefits of hobbies for managing burnout. Hobbies can be a powerful antidote to work burnout because they shift your focus away from stress and toward something enjoyable and restorative. Engaging in an activity you genuinely like—whether it’s painting, gardening, playing an instrument, or even trying out new recipes—helps your brain break free from the constant cycle of productivity and pressure. Hobbies encourage relaxation, spark creativity, and give you a sense of accomplishment that isn’t tied to your job. They also provide a healthier outlet for stress, making it easier to recharge mentally and emotionally. By carving out time for hobbies, you’re not just taking a break—you’re actively building resilience against burnout.

How to Choose Hobbies That Reduce Stress and Burnout

It is important to choose something that aligns with your values and doesn’t feel like a chore. Of course, sometimes you do not feel like doing your hobby of choice, but generally it should be something you enjoy. Think about what you want your hobby to allow you to feel – connected? creative? alive? Think about what you are not getting from work that you are lacking.

The importance of play as an adult cannot be understated; often everything is about what is the point? What am I outputting? Hobbies give us permission to explore, to create, to be curious, and simply to have fun—without the pressure of producing or performing. It’s okay in a world obsessed with achievement to have one thing in your life that is just purely for enjoyment.

Examples of Stress-Reducing Hobbies to Reduce Work Burnout

So where do you start to even think of something to do? When work starts to take up most of our mental space, it’s easy to forget that we need outlets that refill our energy, not just drain it. Hobbies aren’t about being “productive” or perfect at something—they’re about creating small moments of enjoyment that help you breathe a little easier. For some, that might look like moving your body through yoga, a walk, or even trying out a new sport. For others, it could be the steady focus of gardening, journaling, or cooking a new recipe just because it sounds good. The activity itself matters less than the way it helps you slow down, step outside of work mode, and feel more like yourself again.

Burnout thrives when there’s no space for rest or play, so carving out time for hobbies is more than just a nice idea—it’s a gentle form of self-preservation. Experiment with different activities, notice what feels nourishing, and give yourself permission to enjoy them simply because they bring you back to center and learn how to manage your burnout.

Here are some ideas for hobbies that will not necessarily induce perfection-induced rage:

• Walking in nature
• Gardening or tending to plants
• Casual journaling (stream of consciousness, gratitude lists, doodling in the margins)
• Cooking or baking
• Listening to music or making playlists
• Knitting, crocheting, or other crafts
• Puzzle games (crosswords, jigsaw puzzles, word games)
• Casual art (painting, coloring books, clay, collage—no “talent” required)
• Reading fiction or poetry
• Casual photography (taking pictures of things you find beautiful)
• Swimming, yoga, or stretching
• Board games or card games with friends
• Birdwatching or stargazing

Tip 3: ‘Why do I overwork?’ External factors explained

If you’ve ever asked yourself “Why do I overwork?”, you’re not alone. Many of us find ourselves staying late, answering emails after hours, or saying “yes” when we’re already stretched thin. While personal habits play a role, there are also powerful external factors that influence overworking. Recognizing these outside pressures can help you manage burnout and see that it’s not just about “lacking willpower”—it’s often about the systems and environments we’re in.

Common external factors that contribute to overworking include:

• Workplace culture: If your company glorifies long hours or praises those who are always “on,” it sets the expectation that rest equals laziness.
• Economic pressures: Rising costs of living, student loans, or financial instability can push people to work extra hours just to feel secure.
• Technology and accessibility: With smartphones and laptops, many workplaces expect immediate responses—even outside of office hours.
• Social comparison: Watching peers hustle on social media or in your industry can spark feelings of inadequacy, making you feel you must “keep up.”

When you understand these external pressures, it becomes easier to notice that overworking isn’t always a personal failing—it’s often a response to your environment. The good news? Once you can name these factors, you can begin setting boundaries and reclaiming a healthier balance. If you are wanting to go deeper, check out this blog post on what EMDR therapy is and how it can help manage burnout.

If you find yourself struggling with these factors, I am happy to help!