6 Effective Methods for Recovering from Burnout
Are you feeling burnt out? Do you constantly feel overwhelmed by the constant stuff that’s always on your plate? Whether it’s from work, parenting, relationships, or a combination of all of the above and more, too much stress piling up can lead you to feel like you have nothing more to give. That’s burnout, and it’s a huge problem, and affecting more and more problem as career, societal, and financial pressures build.
In this post I’m going to share 5 effective methods for recovering from burnout.
Prioritize Self-CaRe
Self-care is essential in combating burnout. It's about making a deliberate effort to take care of your physical and mental health. This can include incorporating regular exercise into your routine, which helps reduce stress hormones and stimulates the production of endorphins. Ensure you get enough sleep each night, as lack of sleep can exacerbate stress and fatigue. Also, maintain a balanced diet to provide your body with the necessary nutrients to combat stress. Listening to your body's needs helps you maintain an overall better state of well-being.
Set Boundaries at Work
Work is a huge contributor to burnout, and very often it’s just because you’re being overworked (especially prevalent here in Singapore). Maybe your boss asked you to stay late to finish an “absolutely critical” project. Maybe you didn’t even get asked to work overtime, it’s just expected that you’ll be contactable and available to work on evenings and weekends.
In today’s job market you might be fearful of losing your job (and therefore income) if you don’t meet unreasonable expectations, but you can recover from burnout without quitting your current job. You just need to establish some boundaries.
Have open communications with your employer and colleagues about your limits. Learn to say no when you're feeling overwhelmed, and don't be afraid to ask for help or delegate tasks when possible.
Ensure you take regular breaks throughout the day to disconnect and recharge, even if it's just a five-minute walk or a moment of quiet away from your desk.
Seek Social Support
Never underestimate the power of social support in relieving stress and burnout. Connecting with friends, family, or colleagues can provide emotional support and help you navigate through tough times.
Consider joining a support group where you can share experiences and learn from others facing similar challenges.
If your burnout feels overwhelming, don’t be afraid to seek professional support. Understand more about therapy for burnout here.
Engage in Relaxation Techniques
Relaxation techniques can be a powerful tool for managing stress and recovering from burnout. Practices such as mindfulness, meditation, or yoga can help calm your mind and reduce anxiety. Deep breathing exercises are also effective—they can be done almost anywhere and require only a few minutes to help restore a sense of calm. Experiment with different techniques to find what best helps you relax and feel centered.
Take a Digital Detox
I’m going to take a guess and say that you’re reading this on your phone. It’s estimated people check their phones 140 times a day, which is an astonishing amount.
When you’re on your phone you’re very likely scrolling social media, whether it’s Instagram, TikTok, Twitter, Reddit or any of the countless others.
I won’t go deep into the perils of social media here (and I’m as guilty as anyone of scrolling forever!), but there have been plenty of studies on the negative impacts of social media on mental health.
Social media can be a hugely positive thing to stay connected to friends and family, learn new things, feel part of communities, and be entertained.
But being ever-connected to everything online can increase stress and contribute to feelings of burnout. Periodically unplugging from digital devices can help you recover.
Try setting specific times during the day when you will check your emails and messages instead of constantly being on call. Spend time away from screens by reading a book, exploring nature, or engaging in a physical hobby that you enjoy. This can significantly reduce stress and improve your mental health.
Recovering from Burnout Using Therapy
Hopefully the suggestions above are helpful for you. Recovering from burnout can be difficult and you also have to address the issue causing the burnout in the first place.
If you’re really struggling, don’t be afraid to get support from a professional therapist.
Here are a few ways working with a therapist can help overcome burnout:
Personalized Support: Have therapy sessions tailored to your individual experiences with burnout. Together, we'll delve into the root causes of your burnout and develop a plan to restore balance and well-being in your life.
Develop Coping Strategies: Acquire practical tools to manage the symptoms of burnout. Learn techniques to set healthy boundaries, prioritize self-care, and rekindle your passion for work and life.
Reduce Anxiety and Stress: Explore effective stress-management strategies to lessen the overwhelming pressure and fatigue associated with burnout. Discover ways to relax, recharge, and maintain a sense of calm amidst life's challenges.
Cultivate Self-Compassion: Foster self-compassion as a crucial component in overcoming burnout. Learn to acknowledge your limits, treat yourself kindly during times of struggle, and recognize that it's okay to ask for help and take breaks when needed.
Contact us now for a free consultation to see how we can help you.
