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<div><span class="fr-img-caption fr-fic fr-dib" style="width:957.995px;display:block" width="957.995"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785076479906pexels-cottonbro-9063388.jpg" class="fr-fic fr-dib" style="width:957.995px;height:auto" width="957.995"/><span class="fr-inner"><em>See photo credits below</em></span></span></span>Too often, we equate giving everything we have with hard work and doing the right thing. At work, we burn the candle at both ends—putting in extra hours, taking on more projects, and neglecting rest and nutrition just to earn a promotion or meet a deadline. In relationships, we put other people’s needs before our own, giving everything and sometimes more than we can afford to give, leaving ourselves depleted emotionally, physically, financially, and mentally. Then one day, you wake up and realize you are exhausted—so exhausted that facing the day feels like carrying a heavy chain around your neck. Still, you continue to show up for work and for the people you love, even as your spark, love, and passion begin to fade. What remains may be loneliness, sadness, and cynicism. Eventually, you may feel you have nothing left to give and struggle to complete even basic tasks and obligations. This is burnout—and contrary to common belief, it is not exclusive to the workplace. Chronic, prolonged stress from parenting, relationships, caregiving, and the daily demands of life can also lead to burnout.  </div><div><strong>Understanding Burnout  </strong></div><p>Burnout is a state of emotional depletion, physical fatigue, and mental exhaustion caused by long term chronic stress. It is like an engine running nonstop until it eventually breaks down. Our bodies were never designed to respond constantly to the demands of work and life, yet we often forget this. In this age of technology, every notification from our phones, emails, chat groups, messages, and calls can become a stressor—a demand for our attention. Yes, even the memes we receive can feel like one more thing to watch, respond to, or acknowledge with at least a heart reaction. </p><p>We also live in an era that glorifies productivity, hustle, and maximizing ourselves and every moment, where pushing ourselves physically and mentally is often idealized and celebrated. When you add the daily stressors of family, bills, commuting, chores, children, and life in general, it can quickly become overwhelming. The brain, where our emotions and mental state are processed, becomes overloaded, and the body becomes exhausted. </p><p>The difficult thing about burnout is that recovery takes time. A short vacation or quick trip may not solve it. In fact, vacations and travel can demand a lot from us too. Burnout recovery may take weeks or even years, depending on its severity. Think of it as your body finally taking the rest it has needed for as long as it needs it. Because burnout is preventable, it is best to recognize and address it before it quietly takes over.  </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:542px"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785076019522pexels-ai25studioai-7163379.jpg" class="fr-fic fr-dib" width="541.992" style="width:541.992px;display:block"/><span class="fr-inner"><em>See photo credits below</em></span></span></span></div><div><strong>What are the signs?</strong> </div><p>Recognizing that you may be on the path to burnout can be difficult, especially when you are in the middle of high-stress situations or environments. Early warning signs may include: </p><p>• Chronic fatigue</p><p>• Irritability</p><p>• Lack of motivation</p><p>• Cynicism</p><p>• Headaches</p><p>• Digestive Issues</p><p>• Withdrawal from social obligations </p><p>Once you become aware of these signs, the first step is to take charge of your well-being and begin restoring a sense of balance. Creating life balance requires sustainable, actionable steps.  </p><div><strong>How to reclaim your balance </strong></div><p>Here are a few practical ways to restore harmony and protect your well-being:  </p><div><u>Daily Breaks and Digital Detox  </u></div><p>You do not have to be constantly available or respond to every notification on your phone or laptop. Schedule breaks throughout the day to disconnect and let your brain rest.  </p><p>If needed, set an alarm to help you build the habit of taking regular breaks.  </p><p>• Step away from your work area, take a short walk, clear your head, and practice deep breathing.  </p><p>• Use your vacation leave for genuine rest and recovery.  </p><p>• Put your phone on Do Not Disturb and take regular digital detox breaks.  </p><p>• Use work breaks for self-care: drink water, meditate or pray, eat nutritious food, or take a short nap when possible.  </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:752.995px;display:block" width="752.995"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785076710910pexels-ai25studioai-6728297.jpg" class="fr-fic fr-dib" width="752.995" style="width:752.995px;display:block;height:auto"/><span class="fr-inner"><em>See photo credits below</em></span></span></span></div><div><u>Hobbies </u> </div><p>It is important to cultivate interests outside your job. Your job is something you do; it is not who you are. Hobbies allow you to step away from daily responsibilities and focus on yourself. They can help lower cortisol, the stress hormone. Creative hobbies release endorphins and may help reduce feelings of depression, while group hobbies build social connections and help minimize loneliness. Choose a hobby that brings you joy and gives you a sense of accomplishment outside of work. </p><div><u>Physical Self-Care </u></div><p>Fueling your body with the right food and preparing yourself for stressful days can help reduce the risk of burnout. Nutrition plays an active role in supporting cognitive health and sustained energy. Foods rich in omega-3 fatty acids and folic acid can support brain health and mood. Giving yourself time, even just a few minutes a day, for stretching and movement can help prepare your body and mind for difficult tasks.  </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:756.992px;display:block" width="756.992"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785076948331pexels-flat-hito-294826-904353.jpg" class="fr-fic fr-dib" width="756.992" style="width:756.992px;display:block;height:auto"/><span class="fr-inner"><em>See photo credits below</em></span></span></span></div><div><u>Mindfulness </u> </div><p>Mindfulness can create a protective barrier against chronic stress. Mindfulness activities build emotional regulation and self-awareness, helping you recognize signs of burnout and apply early interventions such as setting boundaries. Mindfulness brings your attention back to the present moment and helps prevent overthinking or worrying about the next deadline or stressor.  </p><p>Some mindfulness activities that can help calm and re-center the brain include:  </p><p>• Gratitude journaling: Write down and reflect on three to five things you are grateful for at the beginning and end of your day.  </p><p>• Meditation and prayer: Allow your brain to rest, be quiet, and focus on being present.  </p><p>• Body scan: Sit comfortably, close your eyes, and breathe deeply. Slowly move your attention through your body, starting at the top of your head and moving down to your toes. Simply observe the sensations and reconnect with your body.  </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:740px;display:block" width="740"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785077147073pexels-anhdanghihi-16392181.jpg" class="fr-fic fr-dib" width="740" style="width:740px;display:block;height:auto"/><span class="fr-inner"><em>See photo credits below</em></span></span></span></div><div><u>Boundaries  </u></div><p>Boundaries play a key role in managing burnout. In fact, they may be one of the most effective tools. Setting boundaries can be difficult at first, especially if you are used to overextending yourself, but even simple boundaries can help make your life more balanced.  </p><p>• Review your priorities for the day and delegate when possible.  </p><p>• Set specific times for answering emails and notifications.  </p><p>• Protect your personal time. Self-care, hobbies, and breaks should be non-negotiable.  </p><p>• Protect yourself by saying no when you need time to rest, when your workload is at its limit, or when you are starting to feel overwhelmed.  </p><p>• Ask for help and support from the people around you.  </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:745.99px;display:block" width="745.99"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785077334304pexels-floranguyen-19587417.jpg" style="width:745.99px;display:block;height:auto" class="fr-fic fr-dib" width="745.99"/><span class="fr-inner"><em>See photo credits below</em></span></span></span></div><p>Small adjustments in our daily lives can help prevent burnout. Because burnout is not always easy to detect, the next time you feel tired, ask yourself: “What kind of tired am I?” Are you physically, emotionally, or mentally tired? If the answer is all three, it may be time to make meaningful changes before burnout takes a deeper hold. </p><div><em>If today’s conversation resonated with you and you’d like to explore the topic further, you may connect with mental health coach Zarah Hernaez through her </em><a href="https://www.instagram.com/zeeheehee/" rel="noopener noreferrer" target="_blank"><em>Instagram</em></a><em> account via direct message. </em></div><div><strong>ABOUT THE AUTHOR</strong></div><div><strong><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785073976090ZARAH HERNAEZ_PROFILE PHOTO.jpg" class="fr-fic fr-dib" style="width:412px"/> </strong></div><div><a href="https://www.instagram.com/zeeheehee/" rel="noopener noreferrer" target="_blank"><em>ZARAH R. HERNAEZ</em></a><em> is a mental health advocate and US Certified Mental Health First Aider from the National Council for Behavioral Health, Washington DC, USA and a certified Positive Psychology and Well-Being Coach from the Stanford School of Medicine. She is also the founder of </em><a href="https://www.instagram.com/thewellnestph/" rel="noopener noreferrer" target="_blank"><em>The Wellnest PH</em></a><em>, a Mental Health Advocacy dedicated to creating a safe space and giving assistance to those going through mental health concerns in the Philippines. </em></div><div><em>Photo credits: <a href="https://www.pexels.com/photo/pretty-woman-covering-her-eyes-9063388/" rel="noopener noreferrer" target="_blank">pexels-cottonbro-9063388</a>, <a href="https://www.pexels.com/photo/employee-feeling-the-pressure-in-the-office-7163379/" rel="noopener noreferrer" target="_blank">pexels-ai25studioai-7163379</a>, <a href="https://www.pexels.com/photo/woman-reding-in-bathtub-6728297/">pexels-ai25studioai-6728297</a>, </em><a href="https://www.pexels.com/photo/selective-focus-photography-of-cooked-food-with-vegetables-in-plate-near-glass-of-water-904353/" rel="noopener noreferrer" target="_blank"><em>pexels-flat-hito-294826-904353</em></a><em>, </em><a href="https://www.pexels.com/photo/woman-lying-down-and-reading-book-16392181/" rel="noopener noreferrer" target="_blank"><em>pexels-anhdanghihi-16392181</em></a><em>, </em><a href="https://www.pexels.com/photo/portrait-of-a-woman-in-spring-19587417/" rel="noopener noreferrer" target="_blank"><em>pexels-floranguyen-19587417</em></a><em>.</em></div>

<p>This week’s Monday Check-In explores burnout, one of today’s most common mental health challenges, with practical guidance from mental health coach Zarah Hernaez.</p>

This week’s Monday Check-In explores burnout, one of today’s most common mental health challenges, with practical guidance from mental health coach Zarah Hernaez.

Am I burned out? Mental health coach Zarah Hernaez teaches us how to understand burnout and reclaim our balance

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Am I burned out? Mental health coach Zarah Hernaez teaches us how to understand burnout and reclaim our balance

Zarah R. Hernaez

Published July 26, 2026 10:57 PM PHT

Read More:

Burnout

Signs of Burnout

Burnout Prevention

Mental Health

Self Care

Emotional Wellbeing

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