How to avoid burnout – Bossing It

In today’s professional landscape the pressure to perform can feel relentless, but success shouldn’t come at the cost of your wellbeing. Whether you’re climbing the corporate ladder or trying to find a good work/life balance, learning how to protect your energy and mental health is key to thriving – not just surviving – at work. We spoke to some of our amazing alumni community who have offered their insight on how to avoid burnout in the workplace.

Togzhan Talibayeva (BSc 2017, MSc 2018)

Togzhan is a Digital Marketing Manager at Gridlines, a global financial modelling consultancy. She specialises in strategy, content, and performance marketing, with a focus on data-led growth.

After completing both her undergraduate and master’s degrees at Cardiff University, she built her career in professional services. Togzhan is especially interested in the intersection of marketing, sales, and systems – with a long-term focus on revenue operations, marketing tech, and the tools that make teams more productive and commercially effective.

Set your own boundaries

Burnout isn’t just about working too much. It’s about working without space or perspective. In digital marketing there’s always another campaign to tweak, another report to analyse. I’ve learned to be honest about my workload and flag early if things are slipping. It helps the team plan better too.

I block out quiet hours for deep work and protect them. I skip meetings that don’t need me and use a quick impact-effort filter to focus on what actually makes a difference. Most days, I aim for just three meaningful actions. We also share capacity openly so no one’s quietly drowning.

I set goals that inspire me and give me energy and keep a clear vision of where I want to go and who I want to become. That helps me stay focused. And I try to be kind to myself. Some days are 100 percent, some aren’t. That’s okay.

And personally? I try not to wake up for work. I wake up for a walk, the gym, or a book. On the days I do, it shifts the tone of everything.

Shelley Pascual (MA 2017)

Shelley is a Senior Communications Specialist at Siemens Healthineers, with over a decade of international experience at start-ups and corporations. A former journalist, she gets a kick out of crafting stories and content that ultimately help people.

Outside of work, she loves exploring the world with her family, going on daily adventures with her toddler, baking, and challenging herself to try new things – from skiing to learning Italian.

Recharge with meaningful activities

After coming close to burnout a few times, I’ve learned to prioritise activities that help me recharge, such as journaling during breakfast, doing Pilates on my breaks, and having uplifting virtual chats with colleagues while walking outside.

Over the past few years, I’ve learned to establish healthy boundaries through therapy. This includes sticking to specific cut-off times for shutting down my laptop, especially during busy periods. My therapist has also emphasised the importance of pursuing hobbies. Engaging in meaningful writing projects has allowed me to find balance and fulfilment, reminding me that my career is just one aspect of my life.

Liz Cochlin (BA 2000)

Liz (She/Her) is an accomplished technology leader with a proven track record in driving large-scale digital transformation and fostering high-performing teams. As a recipient of the prestigious CIO 100 award in 2024, Liz brings a wealth of experience in IT Operations, Cyber Security, IT Architecture, and Project Management. Passionate about improving processes, breaking down barriers, and creating environments where individuals can thrive, she is a strong advocate for wellbeing in the workplace. Liz actively mentors within the Women in Technology community and is committed to teaching mindfulness both in the workplace and beyond. She currently leads technology services at English Heritage, where she is steering an exciting digital transformation, and serves as a board member for Cardiff University’s Data Science Academy.

Explore pacing

Burnout is something I’ve experienced more than once in my career and one of the techniques I’ve learned is pacing. It’s easy to find ourselves in a ‘boom and bust’ pattern with periods of overworking followed by hitting a wall, feeling overwhelmed and depleted. Try becoming more aware of your energy levels and how they fluctuate throughout the day, week and month. Note the activities that give you an energy boost versus those that tire you. It then becomes easier to plan a realistic schedule that is sustainable for you and your individual needs.

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