Summer is now in full swing! Late sunsets, family barbecues, pool parties, vacations, and busy schedules are meant to be a source of rejuvenation and fun. But if summertime seems to be less exciting and more overwhelming than when you were a kid, you aren’t alone—because burnout doesn’t take a vacation just because of the date on the calendar.
Despite the increased prevalence of summer burnout, you don’t have to succumb to the pressure. If you’ve been feeling overwhelmed so far this summer, here’s what to look out for and how you can take back your summer and finish out the season with less stress.
Burnout can also present itself differently in individuals. In general, here are some symptoms to watch out for:
Physical
Fatigue
Headaches
Changes in appetite or sleeping patterns
Other physical symptoms such as back pain, body aches, or gastrointestinal issues
Mental/Emotional
Sense of apathy or dissatisfaction
Mood changes such as increased irritability
Social isolation
Reduced performance at work, school, or home (caregiving)
Difficulty concentrating
What Causes Summer Burnout?
Unlike depression, whose symptoms tend to persist across situations, burnout symptoms often improve when you step back from the source of stress. But many people find it difficult to slow down in the summer, even when that’s what they need most.
Here are the most common challenges that contribute to summer burnout:
Routine Disruptions – With kids out of school, childcare arrangements may change. You or your colleagues may be planning vacations, disrupting workflows, and throwing schedules out of whack.
Increased Social Obligations – Family vacations or invitations to weddings, barbecues, reunions, and other social events fill up your calendar fast, leaving little time to relax when you aren’t juggling emails or messages. And it can be difficult to say ‘no’ to fun plans, even if you haven’t stayed home for weeks.
FOMO/Jealousy – Beach photos and perfectly curated social media feeds can increase the pressure to make the most of summer.
The Health Effects of the Heat – Higher temperatures can contribute to poor sleep, heightened stress, and increased irritability, making it harder to focus and affecting your mood.
How to Prevent Summer Burnout
The good news is that recovering from and preventing summer burnout is possible. As difficult as it can be to slow down when it feels like everyone else is speeding up, you can take steps to protect your mental and physical health, re-establish healthy boundaries, and maintain a healthy work-life balance. Use the following strategies to combat burnout and head into fall feeling rejuvenated, focused, and ready to finish the year strong.
Prioritize Physical Health
You won’t be able to get adequate rest to recharge if your body is running on fumes. Focus on eating nutritious meals, staying hydrated, and sleeping at least 7-8 hours per night. Make time for physical activity, too—at least 30 minutes of exercise three times a week will help both your body and your mind.
Revitalize Your Routines
Humans tend to function better—and experience less stress—when they have a solid daily or weekly routine. Some of the summer routine shake-ups may be unavoidable (such as childcare arrangements changing when kids are out of school), but do your best to find and maintain a rhythm. Commit to a daily morning meditation session, plan or prep your meals for the week, or anchor your schedule around your weekly yoga class or book club. Having a predictable routine creates stability and gives you something to rely on, even when summer plans pop up unexpectedly.
Set Boundaries for Work/Life Balance
When work and home bleed into one another, it’s easier for burnout to take hold. Set clear boundaries around your workload and availability—and stick to them. If possible, only respond to emails during work hours, set a hard stop time to disconnect in the evenings, or block out your lunch break on your calendar. And if you’re going on vacation, resist the temptation to check your email or messages when you’re supposed to be relaxing. Being able to fully disconnect is one of the best ways to recover from or prevent burnout.
Say No to Overscheduling
If you tend to say “yes” to plans or additional obligations regardless of whether you have the capacity to follow through, it’s time to get comfortable saying “no” instead. Rest, downtime, and a manageable workload are more important than attending every party or saying “yes” to new tasks only to leave yourself feeling overwhelmed. If you’re feeling drained, practice saying, “let me check my calendar,” before responding to an invitation or request. Sit with how you’re feeling and say “no” when needed.
Seek Additional Support
Whether you need assistance with a big project or just need a listening ear to work through your thoughts, lean into your support system if you’re starting to feel burned out. Ask your manager for help prioritizing tasks, delegate items to colleagues before a vacation, and make time to talk with family, friends, or a mental health professional to help lighten your mental load. There’s no need to suffer from burnout in silence, and you may find that you’re not as alone as you think.
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