It's an unfortunate element of our society that we are incentivized to disregard how we feel and focus almost solely on outcome and producing ever more.
A recent poll found that 76% of people experience burnout at some point in their careers. With work and family life demanding so much from us, we often feel overwhelmed and ready to give up. The first step in tackling burnout is to be honest with yourself and recognizing how you are feeling.
1) Recognizing the Signs of Burnout
When you ask anyone how they feel these days, the most likely response is busy and tired. These can sometimes feel like hard earned badges of honour and the normal state of being. However, burnout can mimic regular tiredness, making it tricky to differentiate between normal fatigue and chronic stress. Signs to watch for include constant exhaustion that doesn’t improve with rest, a loss of enjoyment for tasks that you used to enjoy, irritability, cynicism and problems with focus. Physical symptoms, such as tension headaches or appetite changes, can also be signs.
2) Consider Getting a Therapist for Support
Often times, the reason someone experiences burnout is that they have a punishing inner critic driving them to work constantly, otherwise they will feel like they are being lazy or they are letting people down. This inner voice, which can also be understood as your self esteem, can be challenging to recognize and deal with on your own. A therapist can help you identify these unhealthy inner messages and help you develop a gentle, loving inner voice that has your best interest in mind. You could also talk to your doctor about your burnout, as they can generally write you a letter giving you much needed time off from work.
3) Practice Self-Care
Self-care routines play a crucial role in healing from burnout. Doing activities that help to soothe your body—like reading, meditating, or spending time outdoors—can significantly reduce feelings of burnout. For instance, studies show that just 20 minutes of exercise can reduce stress hormones and elevate mood. Additionally, dedicating time each day to self-care can reinforce the importance of well-being. Start with making a list of 10 activities that are soothing (e.g., drinking tea, listening to calming music, drawing, baths, journaling, deep breathing, staring time, going for a walk), and then pick two items each day that you will do for at least 5 minutes. Praise yourself for doing it and each week, try to increase the time you spend on these self care activities.
4) Establishing Boundaries
Setting boundaries is fundamental in the fight against burnout. Many people struggle to separate work from their personal life, often continuing to work late into the evening after their household tasks have been tackled. The body and mind, though, need time to heal and recharge from the constant demands and stresses of life. By setting clear boundaries, such as no work emails after 6 PM, you can develop a healthier relationship with their responsibilities. Communicating these limits to colleagues and family is also important and will help you to feel more in control.
Here is a book that can help with burnout:
