How to Avoid Back-to-Work Burnout

Learn how to prevent back-to-work burnout with expert advice from Next Health. Discover strategies for a healthier work-life balance and increased productivity.

How to Avoid Back-to-Work Burnout
Next Health Staff
December 6, 2023

For professionals who are feeling burned out from summer travel while trying to keep up with a busy schedule, settling back into work can leave you feeling overwhelmed, tired, and unmotivated.

But there are things you can do to avoid back-to-work burnout and feel rested, rejuvenated, and like yourself again. Below are some of our top self-care tips for a holistic approach while aiming to achieve work-life balance:

Stay Social (Even When You’re Busy)

Of course, we all need our rest, but staying social and connected when you’re tired is incredibly important. This is because by nurturing loving relationships with physical touch such as hugs and cuddling, you can actually activate repair genes in your body. This concept is called sociogenomics, how different social factors and processes affect the activity of the genome.

This field has identified that genes both regulate social behavior and are influenced by social behavior. Put simply, there is now a wealth of research showing relationships that make you feel good, are good for you.

The opposite is also true in that studies show when in you engage in unfulfilling, emotionally draining, and/or hurtful relationships, the genes for inflammation are activated, increasing your risk of chronic disease.

The same goes for having no relationships as loneliness is becoming known as one of the greatest compromisers of health. To emphasize its importance, some experts say smoking cigarettes is actually better for your health than chronically feeling lonely. When you consider the research, that may really be true- according to the National Institute on Aging the health risks of prolonged isolation are equivalent to smoking 15 cigarettes a day. Social isolation and loneliness have even been estimated to shorten a person's life span by as many as 15 years.

So, making time for phone calls with friends, scheduling lunch dates with loved ones, and just planning time in your day to connect with others can greatly benefit your mental and physical health, especially when you aren’t feeling your best.

Cold Therapy

Cold therapy is another great form of stress management as it can boost your energy levels and promote your overall well-being. Cold therapy involves exposing your body to cold temperatures, which can help to reduce inflammation and improve circulation. This can help you feel more alert and awake, and it can also help to relieve muscle pain and soreness.

Did you know?

Cold therapy is shown to reduce your risk of anxiety, depression, and improve emotional health. This is because when your body is exposed to the cold, it releases norepinephrine and endorphins into the bloodstream as a way to compensate and keep you alert in cold, harsh conditions. Norepinephrine is a hormone and neurotransmitter that supports mental health by enhancing focus, attention, and mood.

Consider Cryotherapy for a quick 3-minute refresh at -150 degrees Fahrenheit.


Nutrition is key when building a healthy response to stress, which is why in addition to a healthy diet, our experts recommend supplementation to fill in the gaps in your modern diet.

There are a number of different supplements that can help to improve your energy levels, focus, and overall health. Some of the most popular supplements for back-to-work include:

  • Vitamin B complex: Vitamin B complex is essential for energy production and brain function.
  • Magnesium: Magnesium is a mineral that helps to relax the body and improve sleep.
  • L-theanine: L-theanine is an amino acid that can help to improve focus and concentration.
  • Ashwagandha: Ashwagandha is an adaptogenic herb that can help to reduce stress and improve sleep.

Shop FullScript supplements

Next-Level Supplementation: IV Therapy

IV Therapy is a great way to boost your energy, improve your focus, and get the nutrients you need to stay healthy. IV therapies can provide hydration, electrolytes, vitamins, minerals, and other nutrients that your body may be lacking. This can help you feel more energized, focused, and less stressed.

If you’re battling burnout, consider the Next Health Stress IV.

Make Time for Self-Care

Self-care is an essential part of healthy living because when you make time for relaxation, mindfulness, and listening to your body, you are able to return to your responsibilities more clear-headed and productive.

Self-care can look like:

  • Getting enough sleep: Sleep is essential for your physical and mental health. Make sure you're getting at least 7-8 hours of sleep each night.
  • Eating a healthy diet: Eating a healthy diet will give you the energy you need to get through the day. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.
  • Exercising regularly: Exercise is a great way to reduce stress and improve your mood. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Taking breaks: Don't try to cram everything into one day. Take breaks throughout the day to relax and recharge.
  • Setting realistic goals: Don't set yourself up for failure by setting unrealistic goals. Break down your goals into smaller, more manageable steps.
  • Practicing meditation and/or yoga: Meditation and yoga can help to reduce stress by teaching you how to relax your body and mind. When you meditate, you focus your attention on your breath or a mantra, which helps to quiet your thoughts and bring you into the present moment. Yoga also helps to reduce stress by stretching your muscles and improving your flexibility.

Have questions about self-care practices to avoid burnout? Call or text us at: (310) 295-2075

Request a complimentary consult here

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