Burnout. We’ve all experienced it in one form or another. Essentially, chronic stress that has not been successfully managed will result in us feeling exhausted, mental distance from activities, and negativity. Most definitions of burn out focus on work-related stress, and while that’s definitely a primary factor, it doesn’t encapsulate the other areas of our life where we may experience stress, hopelessness, and fatigue.
The trick with dealing with burnout is recognizing when you’re experiencing it. If you’re anything like me, you don’t realize burnout is creeping up on you until your back’s against the wall. Here’s a few on the telltale signs:
- Feelings of Detachment
- Decreased Satisfaction
- Low motivation
- Self-Doubt
- Feelings of Failure
- Negative thought patterns
- Exhaustion and Fatigue
If you’ve checked more than a few off this list, chances are you’re struggling with some form of burnout. Be it work, family obligations, or social events, it may be time to hit pause and find some new and alternative ways to cope with stress. Take a look below for some of the do’s and don’ts of coping with burnout.
Do: Reframe Your Mindset
Don’t: Get Stuck in Negative Thoughts
Remember why you started the endeavor that caused you to burnout. Retap into the energy that brought you there in the first place. This tactic is a good tool for re-evaluation; is what I endeavored on really what I want to be doing? If yes, reframe your negative thoughts to fit the narrative you started with. If no, take the time to re-adjust and see what’s serving you. You have more power in the situation than you think you do.
Do: Seek Out Support
Don’t: Isolation Yourself
One of my favorite phrases when it comes to asking for help is that we don’t heal in a silo, we heal in community. We need others' perspectives and support to process out feelings of burnout and pinpoint solutions. Talk to your employer; get a trusted friend's input; or attend social events to explore new ways of relieving stress. Don’t allow yourself to slip into a void where you’re trying to solve your own problems, or slink into the comfortable cocoon of your home to spiral in negative thoughts. Push yourself to ask for support.
Do: Find Activities that Give you Joy
Don’t: Stick with Old Routines
Finding yourself in the same routine from day to day? Break out of that rut! I find in times of burnout we lose the part of ourselves that is connected to joy. Think back - what activities, old routines, or hobbies used to light your fire? How can you make space to integrate those things back into your life in a way that doesn’t overwhelm you? Give yourself an hour to read a book, meditate or exercise. When we make intentional time for the things that bring us joy, we end up feeling like we have more time overall.
Do: Practice Self-Care
Don’t: Neglect Your Health
When feeling the effects of burnout, one of the first things to go is how we prioritize our health. Sleep patterns can become disrupted, as can regular eating. Burnout is the optimal time for boring self-care. Are you practicing good hygiene, regular eating, and moving your body? If not, can you recognize the value these activities may have on your sense of well-being? If the answer is yes, it’s time to hit pause on our lives and take steps towards re-aligning our self-care. Self-care can often be wrapped up in bubble baths and spa trips, when the reality is that meeting our basic needs in times of stress is the most effective form of self-care. But hey, I’m not knocking a bubble bath if you need it.
Do: Set Boundaries
Don’t: Keep Trying to Push Forward
The simple truth is if you’re experiencing burnout, you’re doing too much, which can only be sustained for so long before we start making mistakes or shutting down all together. I want you to recognize you have more power in this situation than you feel like you do. Utilize your “no”. Where can you pinpoint things in your life that you have the ability to pull back from? Take a firm stance on giving yourself more space. Pushing yourself even harder is not the solution. Say no, take breaks, and ask for help.
We all experience burnout at one time or another, especially if we’re striving towards our dreams, raising a family or taking care of a loved one. You are not alone in trying to carry the weight of the world on your own. In these moments, we may find ourselves suffering from terminally unique syndrome, thinking we are the only ones who have experienced what we’re feeling. Don’t make yourself a martyr to cause. Pull back, practice the tips above, and set yourself on solid ground.
Alexa Cordry, LSW, LCADC
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