Recovering from Burnout
“Burnout” is a simple-enough term that most of us have heard plenty of times, but noticing its presence and then recovering is another story entirely.
Burnout is a condition that results from chronic, unmanaged (or under-managed) stress, usually workplace stress. There are three dimensions of burnout:
Energy depletion or exhaustion
Increased mental/emotional distance or negative/cynical perceptions towards your job
A sense of ineffectiveness, incompetency, or lack of accomplishment
Despite those feelings and perceptions of exhaustion, negativity, and defeat, recovery is possible. Since burnout is a response to stress over time, the process of recovery also has to happen over time. However, there are many simple ways to start to alleviate stress and return your mind and body to a state of health.
The strategies outlined below will work for some people and not others – pick one or two that resonate to begin with, and build from there. If something isn’t working or is causing you more stress than it’s alleviating, don’t be afraid to try something new!
Rest. This doesn’t just mean get a healthy amount of sleep – seek out restful moments int the day where you can just “be” instead of “do.”
Exercise. If your lifestyle is less active, consider bringing light amounts of activity to your day, such as an afternoon walk to help release stress held in the body.
Healthy food intake. Incorporate this in small, stressless ways. This might look like adding breakfast to your daily routine or meal prepping lunches for the week on Sundays.
Time off. This won’t possible for everyone, but it’s a great option for those who can. The invitation here is to use your time off – whether it’s an afternoon, a day, or a week – to rest, rather than busying yourself or “catching up” on tasks.
Reflect. Consider building a journaling or other reflective process where you can assess the source of burnout, regularly identify what tasks, routines, or behaviors are draining your energy, and recognize and reward the efforts you make toward recovering.
Unwind before bed. Set aside time before bed to let your body gradually relax and settle in before bed rather. You can start with as little as 15 minutes and use that time to read, listen to music, meditate, relax with pets, etc.
Set work boundaries. Take breaks when you’re feeling unproductive or distracted, don’t check emails when you’re “off the clock,” build a schedule so the end of the workday is clearly marked.
Reduce screen time. While screens are here to stay in our life, look for small ways to reduce screen time such as not looking at your phone for the first and/or last half hour of the day.
Learn to say no to new responsibilities, tasks/activities that drain you.
Say yes more often to self care, activities that bring your meaning or joy, time with your loved ones.
Seek professional help through therapy. Therapy provides space to assess what burnout looks like for you and how you got here, build goals, and process through how burnout impacts your daily life.
References:
https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281
https://www.psychologytoday.com/us/basics/burnout
https://www.mindtools.com/pages/article/recovering-from-burnout.htm