Beating Burnout

We are nearing the end of the year and I bet many of us are feeling symptoms of burnout. My biggest issue with trying to recover from burnout is that often the things you do to try and refuel your body and your mind requires the one thing you don't have, energy. However, here are some things that you can do that won't require a too much effort and help you revitalise for the next day.

Before trying to fix the symptoms of burnout, it's important to recognize that you have burnt out and that you're not just really tired.

Burnout vs. Fatigue

It can be hard to differentiate between fatigue and burnout, but a good indicator is how quickly it takes to recover.

A good night’s rest, a nutritious meal and hot shower can all help relieve tiredness.

Fatigue requires a more consistent effort to address the underlying lifestyle and wellbeing factors and may take several months to overcome.

Burnout is more difficult to address. It depends on the intensity and length of the burnout, as well as the quality of the recovery and the overall situation of the person experiencing it.

But what everyone can benefit from is learning how to develop coping mechanisms and strategies for burnout, like regularly practicing meditation (Gabriel, 2022).

Acknowledge your accomplishments

Most of us are focused on all the things we have yet to accomplish and all the things we still need to do. But constantly staring at a long to-do list can take a toll on your emotional well-being and make you feel like a failure. It’s important to occasionally recognize and appreciate all that you’ve accomplished, too. Take periodic breaks and think about what you’ve checked off your task list so far. Appreciate what you have done, so you don’t lose sight of how much progress you’ve made. This helps relieves stress (Su, 2017).

Spend time in nature

Spending time in nature provides our minds and bodies with what it needs when we’re burnt out (Nemes, 2020). Mental benefits include reduced anxiety and stress, increased sense of well-being, increased cognitive stimulation, and processing of emotional trauma (Nemes, 2020). Physically, it helps your breathing, fitness, increase in energy, and imprved sleep. Walking in nature is also a form of meditation. By focusing on the present moment and your current surroundings, it helps clear the mind and avoid anxious thinking.

Richard Louw has said:

“Time spent in nature is the most cost-effective and powerful way to counteract the burnout and sort of depression that we feel when we sit in front of a computer all day.”

Take time to rest

By resting, I do not mean just sleep. While sleep is good, taking to rest outside of sleep is good for both the body and the mind. It releases tension, improves mood and cognitive functioning, and makes it easier to cope with adversity. You can rest by doing any of the following:

• Take power naps

• Listen to some music

• Unplug from technology

• Do some yoga

• Meditate

• Journal or read

Enjoy the little things

Taking time to enjoy the little things and have some fun is important for avoiding or recovering from burnout. Letting our guard down to have some fun, it reduces stress and boosts our mood, and that contributes to healthier relationships, less anxiety, better brain function, and a stronger immune system.

Here are some things you can do for fun:

• Dance or listen to some music

• Read

• Do something adventurous with your friends and family

• Watch some comedy

• Engage in hobbies or other activities that bring you joy

• Celebrate the little things in life

Resilience

If you recover from burnout, unfortunately, it can return. Having resilience to fight burnout when you start to see the signs is crucial to ensure you can recover when feeling symptoms of burnout.

References:

Gabriel, K.P. 2022. How to prevent and combat employee burnout and create healthier workplaces during crises and beyond. Business Horizons, 65(1), 183-192.

Nemes, G. 2020. How Nature Can Heal Burnout. https://tanager.org/blog/how-nature-can-heal-burnout/

Su, A.J. 2017. 6 Ways to Weave Self-Care into Your Workday. Harvard Business Review.