HOW TO DEAL WITH BURNOUT
Last week we talked about what the signs and symptoms of burnout look like. People can experience burn out in any area of their lives. It often occurs when you feel overwhelmed, emotionally drained, and unable to keep up with expectation and demands, your professional role or in your personal life. Generally, burnout starts at work but as I have said before anyone can feel overworked, from a doctor working long overnight shifts at the ER to a stay-at-home parent who has to tend to kids, daily housework, and an aging parent.
So how do you deal with burnout once you recognize the symptoms? It can sometimes feel hopeless, and you feel like your going to be stuck in perpetual chaos for the foreseeable future. Although it may not seem like it, you actually have more control over your burnout than you realize. That being said, it doesn’t mean that it is easy to work through burnout, but it is definitely possible.
Reach out to your support system: Isolation is a big contributor to burnout and individuals will often withdraw from those closest to them, which can make them feel even more lonely. Open up to others (e.g. partner, friends, family, and co-workers) and let them know how you have been feeling. I cannot state this enough, interpersonal relationship are to key coping and it so important to connect with those key relationships in our life. Too often we turn to our smart phones, instead of ACTUAL PEOPLE. Even spending time with those closest to you can be a distraction from what is burning you out and allow you to spend positive time with people you care about.
Healthy Boundaries: Burnout often comes as a result of us having difficulty saying “no” and taking on more things than we can feasible handle and manage. It is important for everyone to have an understanding of what their capacity is and to not push themselves to the edge of their capabilities. A healthy challenge is one thing working overtime every other day and having no time for self care is whole different ball game. A ball game that no one wants to play!
Get creative: feeling stagnant can contribute to feelings of burn out. Too often we fall into a routine that leaves us feeling bored and unchallenged. This could involve doing trainings at work. But wait, that sounds like MORE work! Hear me out, taking training and professional development courses can be a much needed break from the day-to-day responsibilities and may also inspire you in how you can do things differently at work. That being said it can also help to be creative outside of work and pick up a hobby or project that had nothing to do with work.
Keep a regular sleep routine: Sleep is so essential our well-being and is one of the first thing people will notice that is disrupted when they are unwell. Getting regular sleep can help to ease burnout symptoms such as irritability. When you are getting a full night rest, your body is able to recharge so that you feel physically capable to take on the day.
Make you health a priority: This is in line with the last point. Along with sleep, diet and exercise are huge contributors to your overall well-being. Again, and again studies show that our mood is connected to physical activity and diet. Too often people will sacrifice physical activity and/or their diet when they are feeling overwhelmed or stressed, which creates a negative feedback loop because it usually makes them feel worse and less inclined to engage in physical activity or to try and eat well. Rather than falling into negative habits, work on keeping a healthy balanced diet, and getting some physical activity. It doesn’t need to be anything strenuous or arduous. Find something you like and try to stick with that whether that is going for a daily walk, joining a recreational sports team, or picking up a more physical hobby like gardening!
