How to recover from burnout
Feeling overwhelmed, exhausted and stressed? You might be suffering from burnout. Modern life asks a lot of us- too much at times. Read on to find out why you're feeling this way and how to recover from burnout.
What is burnout?
Burnout is a term that describes when a person experiences emotional and physical exhaustion. It is often caused by a build up of stress.
Burnout doesn't just occur through work pressures. It can also be caused by pressure you experience in relationships, as a parent, financial worries, or any other situation that has been difficult.
When burnout occurs due to high demands on you, you might find yourself sapped of energy and in urgent need of a break.
Symptoms of burnout
Symptoms can vary, but will usually include a combination of some of the following:
- Feeling hopeless
- Feeling overwhelmed
- Exhaustion
- Headaches
- Joint pain
- Stomach problems
- Feeling trapped or 'stuck'
- Feeling negative
- Loss of enjoyment in things
- Anxiety/ worry
- Trouble concentrating
- Withdrawing from people around you
- Irritability.
How to recover from burnout
Recovery from burnout requires attending to your needs in order to feel better. When demands on you have depleted you, looking after yourself is the key to replenishing your wellbeing reserves in order to cope with what life throws at you again.
Make sleep and rest a priority
It's tempting to cram some more tv or phone scrolling in, but your mind and body will thank you for turning in earlier to get a full night's sleep. If you're feeling exhausted during the day, look to find little ways to refill your batteries. Try a short nap if possible, or listen to a guided meditation- try our box breathing activity.
Look inwards
You'd be surprised what a difference it can make to spend some time journalling- even just writing a long list of every single thing that's worrying or stressing you helps as it empties the swirling thoughts from your brain.
You can also write about your feelings or the stresses that are weighing you down. Getting to the root of issues or thinking about your feelings can help get things clearer in your mind and feel better.
Create boundaries
Are people in your life asking too much of you? Is work getting too much? It's ok to create boundaries to protect your mental health. Saying no to anything that feels beyond your ability right now is a positive step for your wellbeing.
Aim to maintain boundaries in your everyday life in order to prevent burnout. Avoid making too many plans for your week and build in time to rest and recharge.
Tell people what you need
Talk to your partner, family members and friends and communicate your needs. Perhaps someone could babysit for a few hours so you can have a break, or help grab some shopping that you need? Lean on the support of others to alleviate the load.
Set time for exercise
Exercise is clinically proven to improve mood and wellbeing, so aim for 30 minutes of it a day. You needn't hit the gym or do anything excessive; even a daily walk, bicycle ride or dancing in the kitchen counts! Find what you enjoy and build it into your daily life.
Make a plan
Create a list of things you can do to alleviate the stress in your life. You might include speaking to your boss about your workload, finding a solution to a financial problem or making boundaries with those who ask to much of you.
Making a list offers a proactive approach to finding relief.
How long does it take to recover from burnout?
The answer to this question will vary greatly depending on whether you can easily get relief from the things causing your burnout. However, taking the steps above will place you on a positive path to recovery immediately.
What can I do to prevent burnout?
Being mindful of your needs and wellbeing is the key to preventing burnout in the future. Recognise your need to look after yourself and get enough relief and respite from responsibilities and stress- you can't pour from an empty cup! Prioritise rest, exercise, calm/ down time, and schedule in some fun activities for weekends to act as a counterbalance to stressful things that sap your energy.
