Burnout Reset - How to Get Back on Your Feet Quickly
Whether you’re a hard-working professional,
a struggling parent, or a chronic busybody, you’re all too familiar
with high levels of stress and the physical and mental exhaustion that
follows. Some of us learn to balance stress by finding meaning and
fulfillment in other areas of our lives. Many others are not so lucky,
and we end up feeling overwhelmed and exhausted for so long that these
feelings become part of our daily lives.
What is burnout?
Burnout can be tricky, as people often realize they’re burnt out when
they’re already feeling too tired to function or even think about
change. The Dictionary of Psychology defines burnout as “physical,
emotional or mental exhaustion, accompanied by decreased motivation,
lowered performance and negative attitudes towards oneself and others.”
For many, working hard and staying busy is a way of life. Such people
may not realize when their work-life balance gets upset or they start
doing too much.
Although it’s not technically considered a
medical condition in the US, burnout can have a serious and far-reaching
impact on one’s life. Apart from affecting your work and how much you
enjoy your free time and hobbies, burnout can raise the risk of
cardiovascular disease, depression, and other health concerns.
Burnout is often discussed in the context of professional life. However,
other aspects of daily life, such as education, relationships, or just
doing too much overall, can lead to it too.
If the definition of burnout resonates with your experiences, read on.
Here we discuss recovery from burnout and ways to restore your
motivation and energy levels post-burnout.
Identify the signs of burnout
This is the first step to recovery. Pay
close attention to the following symptoms:
1. It’s difficult for you to enjoy and look forward to things
Have you forgotten the last time you felt proud and accomplished with
your work, or looked forward to the weekend? A lack of motivation is a
big sign of burnout. If it drags on, you may even lose sight of
long-term goals and a sense of self.
2. You feel mentally drained
In some people, this manifests through difficulties being present in
conversations with loved ones and coworkers, whereas in others, it may
look like irritability and frustration. You may also get tired of doing
activities that usually give you joy, such as hobbies.
3. You are physically exhausted
Burnout can impact you physically, not only mentally. It all begins with
feeling more exhausted and sleepy than usual. Then it grows into
unexplained physical symptoms, such as muscle pain and tension, chronic
fatigue, or even insomnia.
4. You’re not as alert and productive as you used to be
You may have issues keeping up with your schedule at work and in life in
general. You may also feel like you’ve been rather forgetful, and
catching up on missed tasks feels overwhelming.
5. You feel lonely
When you’re in a constant battle of catching up with tasks and constant
exhaustion, you may lose sight of more pleasant activities, including
socializing with friends and family. This can make you feel very
isolated and misunderstood.
Burnout Recovery 101 - what can you do?
Burnout can make you feel helpless and
hopeless, but remember one key fact: It's never too late to change. Many
people have successfully overcome burnout, and so can you.
Recovering from burnout takes mental work and mindfulness.
According to
psychologist and researcher Diane Bernier, recovery from severe burnout
is a slow journey; it can take as long as 1-3 years. Hence, it’s
beneficial to catch it at an earlier stage in order to shorten the
recovery time to mere weeks or months.
According to Bernier, every burnout recovery journey is divided into six
steps:
1. Recognize that you’re burned out.
2. Identify the stressors and distance yourself from them if possible.
3. Catch up on beneficial habits, such as sleep, healthy eating,
socializing, and exercise.
4. Define your value system and identify what makes you feel alive and
happy.
5. Align your habits with your interests.
6. Embrace change with a new mindset.
With all of these steps in mind, here are a few practical tips for you
to consider:
Find out the cause of your burnout
Most commonly, burnout is related to your
occupation. However, a demanding or stressful job isn’t the only
possible cause. Relationship issues, an academic career, caring for
loved ones with special needs, or just trying to do too much at the same
time can all lead to burnout.
For example, many people are juggling work, education, and parenting at
the same time, and when the delicate balance between these tasks gets
upset, things can become overwhelming. Try and identify the triggers of
your stress, even if they're vague, as your further work will target
those areas in your life.
Identify what you can change right away
Take a few tasks off your plate. You may already know how you can do
that. For example, you can ask your supervisor to assign one of your
tasks to someone else.
However, some may feel too overwhelmed to identify those areas, so
here’s a list of ways to clear your schedule:
Prioritize tasks: identify what needs to be done right away, and
which tasks can wait for a few days or even weeks. Also, avoid making
new optional commitments until you feel better.
Set boundaries. Learn to leave work at work, and home tasks and
conversations at home.
Delegate tasks to others, e.g. passing some chores to someone else
in the family.
Reach out to friends and loved ones
Sometimes, you’re too stressed out and
tired to even begin addressing burnout. That’s part of the story for
many people, and the reason why many resist seeking recovery. This is a
good time to reach out for a helping hand, be it from a family member,
your best friend, or a neighbor. Anyone you really trust is fit for the
job.
So what should they do? Brainstorm ways to help you get back on your
feet and feel less overwhelmed. This takes courage and vulnerability,
but the advantage of talking to someone who knows you is that they will
help you find solutions that work for you.
Learn to pause and relax
This is easier said than done – especially if you’re a busybody.
However, this skill is paramount for your recovery from burnout, as well
as prevention in the future. If you’re acutely burned out and need a
break, take a few days off work if possible. You can also meditate,
spend more time with your hobbies, and just do nothing for at least a
few minutes every day.
However, a luxury like that isn’t available to everyone. If you don’t
have much free time in the day, you can practice a bit of
self-compassion and self-care. At the base level, this means maintaining
a healthy routine: getting enough sleep, eating healthy, moving or
exercising, and talking to friends and family. Over time, your routine
will bring some much-needed reliability and ease to your life.