Today’s culture emphasizes productivity as something to be proud of. The fast-paced environments, deadlines, and high expectations add pressure to people’s lives. The narrative or message of “you need to do more to feel fulfilled or good enough” has been normalized. But at what price? Is this really what God intended for you?  

Although it is good to be productive and work hard to reach goals, it is important to understand the level at which pushing through becomes unhealthy. Have you ever felt the need to slow down your pace, decrease the stress load, and simply rest, but you pushed through anyway? You are not alone! It is exciting to discover and explore the world’s possibilities and opportunities to succeed, but if you are not careful, it can lead to neglecting your well-being. It is easy to fall into the pattern of overworking, overdoing, over-committing; and that leads to the accumulation of high stress known as burnout. 

What is Burnout?

Experiencing burnout leads to hitting a wall that makes you feel drained emotionally, mentally, physically and spiritually. It is feeling depleted and running on empty. This is definitely not what God had in mind when He put those dreams in your heart and opportunities in your path. 

Burnout is debilitating and paralyzing. It goes beyond physical fatigue; it is a deeper exhaustion that keeps you in a state of hopelessness and overwhelmed.

How to Identify Burnout

There are signs to pay attention to and identify if you’re experiencing burnout. It goes beyond just feeling physically tired; it cuts deeper into your soul! 

There are different ways in which burnout can show up. Physically, burnout shows up as fatigue, low energy, headaches, body aches, changes in appetite and sleep, lower immune system, and clenching teeth. 

Also, pay attention to the mental signs: difficulty concentrating, low motivation, feeling incapable, negativism, and procrastination. 

The emotional signs include low self-esteem, self-doubt, mood swings, anxiety, feeling disconnected from others, depressed mood, isolation, and feeling dissatisfied.

In addition to physical, mental, and emotional symptoms, there are spiritual symptoms as well: feeling disconnected from God, feeling spiritually dry and having trouble connecting with people at church or feeling unmotivated to join.

How to Prevent It

When was the last time you allowed yourself to truly and intentionally pause and rest — without guilt? If this question is difficult for you, then take this time to start cultivating healthier habits to prevent burnout. 

Keep these in mind as you continue with the daily demands of school, work, relationships, finances, and daily decisions. 

Listen to your body. Our bodies are messengers. Resting before you get too exhausted or depleted is a good habit to recharge. Keep your basic needs in check (food, water, sunlight, sleep, movement). 

Set and maintain clear boundaries.Boundaries teach people how to relate to you and what you will allow or not. Boundaries or limits set clear parameters and limited access to your time, resources, and energy. Being free doesn’t imply having to make yourself available. You are allowed to say no when it is not within your emotional capacity to show up for someone else.

Spend time doing things you enjoy. Be intentional about identifying the things that bring you joy, calmness, and peace without being connected to productivity. These may include walking outside, going to therapy, practicing mindfulness exercises, reading, drawing, cooking, playing a sport, spending time in prayer, or listening to music.

Connect with others. Spend time in community with friends and family who understand you and  you feel emotionally safe with. Notice your feelings — how you feel — around groups of people. 

Express your needs. Being able to practice expressing what you need without a doubt helps to increase self-confidence and prevent burnout. Practice saying things like: “I need a break” and “I would love to help next time, just not today.” Don’t assume people know what you’re thinking or needing. Your needs matter, but they need to be voiced. It takes practice, so be patient with yourself. Even if the expressed needs can’t be fully met, the practice of verbalizing them helps decrease resentment and high stress.

Maintain realistic expectations. Feeling the pressure to be productive and do it all is an unattainable expectation that will only leave you frustrated and disappointed. 

Schedule time to disconnect from what can be draining. Take breaks from social media, stressful places and conversations, and long projects. You are allowed to intentionally protect your mind, body and spirit from information overload and content.

If thinking about your current lifestyle feels overwhelming instead of joy-giving, it is probably an appropriate time to pause and check in with yourself about what you’re giving your time and energy to. God’s plan for you is to break cycles of exhaustion. It is normal to feel stressed at times, but when this becomes the norm for a prolonged period of time, you’re going to walk down the path towards burnout. Don’t hesitate to reschedule, slow down and fill your days with a good balance of healthy productivity. Add things that bring you joy and recharge. You deserve a healthy life you look forward to every day. 

This article was originally titled “Pause” in the May 2025 issue of Peer Magazine.