TIPS: Here are the best ways to prevent yourself from burning out in your career
Ever experienced dragging yourself to work or feeling too unmotivated to do anything?
You're not alone. A 2025 global survey showed that 70% of Gen Zs and 63% of millennials in the Philippines are experiencing burnout due to excessive workload. In Malaysia, there's even a retirement home not for the elderly, but for burned-out young adults who prefer to do nothing rather than chase deadlines and KPIs.
The Year of the Fire Horse is approaching, and while it promises a breakout period with high energy and strong momentum, Chinese astrologer Jean Chua warned that if you don't know how to manage its intensity, you may end up burning out. "The Fire Horse is fast and speedy in action, passionate, and fiery," she told PhilSTAR L!fe. "But with the impact of double fire energy and the lack of water energy, we may experience a sort of imbalance. That's why many people may feel tired, easily exhausted, mentally drained, and emotionally stressed."
In 2026, pacing yourself and protecting your energy will be just as important as seizing opportunities. To guide you, PhilSTAR L!fe asked some experts to talk about the best ways to prevent career burnout throughout the year. Here's what they shared with us.
Setting clear boundaries
Career coach Pat Mallari said that to avoid exhaustion, you must acknowledge your limits.
"Accept that you can't do everything and cannot please everyone. Notice when your body starts feeling uncomfortable and helpless," she told L!fe.
This can be done by asking yourself, "Was there a boundary crossed that you pushed yourself beyond?"
It also includes knowing what you can control and can't control, as this will help you "mentally to let go of burdens that weren't asked of you to be carried."
Chinoy psychologist Jan Patrick Magpantay echoed this, emphasizing the importance of knowing the line between work and rest, as overexertion can lead to physical and mental exhaustion.
"Many Filipinos struggle with saying 'no' due to pakikisama and a strong sense of responsibility. However, chronic overextension leads to emotional and physical exhaustion," he explained.
"Learning to set limits, such as defining work hours and protecting rest days, is essential for long-term productivity and mental health," he added.
Remember your personal values and purpose
To help you know what to prioritize, Mallari suggested staying true to what's important for you, as well as your non-negotiables.
"Is it being able to work for a company with a purpose? Is it being able to feel the impact you make on the customers you serve? When you know your non-negotiables, you can be flexible with the rest," she said.
Magpantay noted that working only to meet deadlines puts you at high risk of being burned out.
"Reflecting on why you do what you do, whether for growth, service, or providing for loved ones, helps restore meaning and motivation, especially during high-pressure periods," he said.
And while it's good to be productive, Magpantay stressed that it's not always about being "available."
"Productivity should also include rest, reflection, and recovery. Taking breaks, filing leaves without guilt, and allowing yourself to slow down are not signs of weakness but strategies for sustainability," he said.
Rely on support systems
Remember that there's more to life than your tasks. Keeping in touch with those significant to you can help you unwind, even for just a while.
"Regularly check in with trusted colleagues, friends, or family members. Even simple conversations can help regulate stress and remind us that we are not facing pressures alone," Magpantay said.
In the workplace setting, Mallari advised building and nurturing connections with your colleagues. "Having good relationships at work helps one's mental health more than accomplishing many things," she said.
Learn when to seek help
You don't have to carry the burden alone. Mallari said that it is important to maintain open communication with your teammates, as they can make arrangements or adjustments to help you manage stress and exhaustion.
"It's better that they know what they can do for you than just snap one day, quitting altogether out of burnout," she said.
For his part, Magpantay highlighted the early warning signs of burnout, including irritability, persistent fatigue, sleep problems, or loss of motivation. If you're experiencing these things at once, it might be best to get professional help as soon as possible.
"Seeking professional help early, such as counseling or coaching, is a proactive step, not a last resort," he noted.
