Burnout is a state of physical and mental exhaustion that calls for a holistic approach. When fatigue has lingered for a long time, the impulse to quit can feel tempting. Valeria Ryzhik, a psychologist at the Gemotest Laboratory, shared practical guidance on what to do when work stress pushes thoughts of leaving into focus more often.
Quitting may remove the immediate annoyance, but it often doesn’t address the underlying stress mechanisms. It can resemble burying one’s head in the sand, leaving a person to encounter the same pressures after switching jobs. Burnout tends to recur if there is no balance between rest and work. A sensible first step is to set clear work-time boundaries and allow for meaningful weekend rest, according to the expert.
The initial move to protect energy resources and avoid hasty decisions is a short break. For some individuals, a week without calls and meetings is enough to regain motivation and strength to return to work with renewed focus.
Occasionally, five to seven days away from the routine can reduce stress and lower the risk of depression. Yet if fatigue is severe, a single week may not suffice; recovery might require twenty days or more. In the first week, relaxation may be minimal, and only after that can the body truly begin to rest. Some people still monitor emails or respond to messages during shorter breaks, which undermines the relaxing effect and can leave them returning to work more depleted than before, Ryzhik notes [Source: Gemotest Laboratory].
Preparation matters so that rest is purposeful. Make a list of tasks that would be satisfying to complete and strike from it anything that would not bring a sense of accomplishment. For example, routine chores, activities with children, or visits to the tax office can be removed from the plan. Highlight small victories in a diary and savor those moments as they accumulate.
If a week’s vacation does not diminish the urge to leave, a careful plan for the next steps becomes essential: assess finances, clarify possible directions, and prepare a resume before announcing a departure. It is also wise to think ahead about how a new role might create similar stress and to develop contingency strategies accordingly, according to the psychologist [Source: Gemotest Laboratory].
In some recent discussions, researchers and clinicians have highlighted how common it is for people to struggle with self-care when burnout takes hold. Addressing this requires a steady mix of rest, boundaries, and proactive problem-solving to restore balance and resilience over time.