Feeling completely drained or overwhelmed with stress? Are you experiencing mental exhaustion, and feeling physically exhausted as well? You could be experiencing burnout.
Burnout is a form of extreme chronic stress that can manifest in a variety of dysfunctional ways. It can impact us all, no matter how much we love our jobs, and it often starts with feelings of tiredness, apathy, anxiety, self-doubt, loneliness, or irritability.
Recognizing burnout is the first and most important step in the process of recovery. Learning how to identify burnout can promote awareness of this common condition. Identifying it correctly teaches you how to prevent it from occurring in the future. Burnout shouldn’t consume your life. Keep scrolling for 5 tips to recover and manage these negative emotions. XO Nina
1. Take time for self-reflection
Self-reflection should be implemented daily and is especially ideal before burnout strikes. It is crucial to take note of the symptoms of burnout, such as feeling dread or anxiety at work. Take note of when, where, and with whom you feel these emotions. This ensures that you are aware of any red flags that burnout may be approaching so that you can take the necessary steps to prevent it. If you’re starting to feel misunderstood, irritated, or hard on yourself and the people around you, start asking yourself what (or who) is causing these feelings. You’ll want to address them before they turn into physical symptoms. Journaling and meditation are great examples of how to add self-reflection to your day.
2. Practice self-care
Once you have practiced self-reflection to understand what is weighing you down, start implementing self-care in your daily routine. Do the activities that make you feel good that include low effort and high joy. Whether it be reading, exercising, playing with your pets, or listening to music, spend quality time doing the things that you love. Remember that these activities shouldn’t be confused with mindless scrolling on social media or Netflix binges, as those activities can feel like a mental break but do not actually make you feel better afterward.
3. Rethink your priorities at work
Reevaluate your approach when it comes to your job. Work can become overwhelming when there are too many tasks but not enough time in the day. Create a list of what needs to be done and separate the list into what needs to be done by the end of the day and what needs to be done by the end of the week. Take any measures you need to ensure you are doing your best at work.
4. Surround yourself with a support system
Being able to discuss your struggles with burnout in a safe environment will help to alleviate stress. It will also help reinforce solidarity with those around you. Don’t be afraid to lean on others for support, whether those relationships are personal or professional. Whether the conversation is with a friend, significant other, or mentor, make sure to set firm boundaries. Begin the conversation by clearly stating what you need: advice, assistance, someone to listen, etc. This ensures you’re in control of the outcome.
5. Incorporate daily recovery
Daily recovery is essential whether you are in the midst of burnout or worried it will soon occur. Taking care of yourself on a daily basis is crucial to alleviate the constant feelings of stress. Most people wait until the weekends to relax and wind down, but the reality is that we need to be doing things every day to take care of ourselves and prevent burnout from happening. Taking care of yourself, noticing what triggers those feelings of burnout, and having support systems in place to help you cope are all really important ways to help you through tough times at work and in life.
