When the Sun Burns and So Do We

A Summer Reflection on Burnout

There’s something almost poetic about the sting of a sunburn. One moment, you're basking in the warmth of a perfect summer day—beach towel spread, sunglasses on, not a cloud in sight. The next, your skin is tight, red, and radiating heat, a painful reminder that too much of a good thing can still hurt.

In many ways, workplace burnout follows the same pattern.

We dive into our work with energy and ambition, soaking up every opportunity, every challenge, every late-night email. But without boundaries—without sunscreen, so to speak—we find ourselves overexposed. The symptoms creep in slowly: fatigue, irritability, a sense of detachment. And just like a sunburn, by the time we feel the damage, it’s already done.

As summer blazes on, it’s the perfect time to reflect not just on how we protect our skin, but how we protect our well-being at work. Because while aloe can soothe a sunburn, healing from burnout takes something deeper.

SPF for the Soul: How You Can Prevent Burnout

Burnout isn’t just a workplace issue—it’s a personal one, too. While organizations play a role, there’s a lot you can do to protect your own energy and well-being. Here are some practical, research-backed strategies to help you stay balanced and resilient:

1. Set Boundaries That Stick

It’s tempting to answer “just one more email” after hours, but over time, that adds up. Define your work hours—and stick to them. Turn off notifications when you're off the clock, and give yourself permission to fully unplug.

2. Take Real Breaks

Step away from your screen. Eat lunch without multitasking. Go for a walk. Even short breaks throughout the day can reset your brain and reduce stress.

3. Speak Up About Workload

If your plate is overflowing, don’t suffer in silence. Talk to your manager about priorities, deadlines, or redistributing tasks. Advocating for yourself isn’t weakness—it’s self-preservation.

4. Reconnect With What Matters

Burnout often disconnects us from our “why.” Take time to reflect on what you enjoy about your work, what you’re good at, and how your role contributes to a bigger picture.

5. Use Your PTO—Guilt-Free

Time off is there for a reason. Don’t wait until you’re on the edge of burnout to use it. Plan regular breaks, even if it’s just a long weekend to recharge.

6. Watch for the Warning Signs

Pay attention to your own signals: Are you constantly tired? Dreading work? Feeling detached? These are signs to slow down and reassess before things escalate.

Recognizing the Burn Before It Blisters

Just like sunburn, burnout doesn’t always show up right away. It builds gradually—often masked by productivity or a “just push through” mentality. According to the American Psychological Association, common signs include:

• Emotional exhaustion: Feeling drained, overwhelmed, or emotionally detached.
• Reduced performance: Struggling to concentrate, meet deadlines, or feel motivated.
• Cynicism or detachment: A growing sense of negativity or disconnection from your work or colleagues.

If these symptoms sound familiar, it might be time to step into the shade.

After the Burn: Managing and Recovering

If burnout has already set in, recovery is possible—but it takes intention. The APA recommends:

• Reevaluating workload and priorities
• Seeking support from managers or mental health professionals
• Reconnecting with purpose—reminding yourself why your work matters

And as Harvard Business Review points out, pushing back against burnout isn’t just an individual task—it’s a systemic one. Organizations must take responsibility for creating environments where people can thrive, not just survive.

Final Thoughts: Stay Cool Out There

As you enjoy the summer sun, remember: protection isn’t just for your skin. It’s for your spirit, too. Whether you're a leader, a team member, or somewhere in between, take time to check in—with yourself and with others. Because the best workplaces aren’t just productive—they’re sustainable.