• Stress
• Anxiety

6 Ways to Recover from Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and chronic stress. However, unlike stress – which is often temporary and situation-specific – burnout is a long-lasting mental health concern that leads to feelings of helplessness and a sense of loss of personal identity.

Understanding Burnout

The term “burnout” was first introduced in the 1970s by American psychologist Herbert Freudenberger. He used it to describe the impact of intense stress and high ideals in professions focused on helping others – such as doctors and nurses. These professionals dedicate themselves to caring for others and can sometimes become exhausted, apathetic, and unable to manage their responsibilities. 

Today, burnout is not limited to those in caretaking professions. It can be seen in anyone from overworked employees to busy parents.

If burnout symptoms are not managed, they can escalate into more severe issues like insomnia, depression, and even physical health problems such as high blood pressure and heart disease. 

It’s important to recognize the symptoms of burnout and take the necessary steps to recover from it. Here are some steps and strategies to manage burnout and improve your mental health and quality of life. 

Step 1: Acknowledge Burnout

The initial step in addressing any issue is to recognize and acknowledge it. Acknowledging burnout can be challenging because many people tend to deny it. This isn't because of a lack of self-awareness but rather due to the glamorization of hustle culture.

Burnout comes with physical, cognitive, emotional, and behavioral symptoms. Here’s how to acknowledge these symptoms.

To recognize the physical symptoms, try asking yourself the following questions:

• “Do I have chronic fatigue or exhaustion?”

• “Do I get frequent headaches or muscle pain?”

• “Are there any changes in my sleep patterns?”

• “Do I get sick frequently?”

To identify the cognitive symptoms, consider asking yourself the following questions:

• “Do I have difficulty concentrating or making decisions?”

• “Do I have memory problems?”

• “Do I feel detached or disconnected from my work or personal life?”

To spot the emotional symptoms, try asking yourself the following questions:

• “Do I feel overwhelmed or helpless?”

• “Do I have increased feelings of negativity or cynicism?”

• “Do I have irritability or frustration?”

• “Do I have a decreased sense of accomplishment?”

To identify the behavioral symptoms, you can ask yourself the following questions:

• “Do I withdraw from responsibilities?”

• “Do I isolate myself from others?”

• “Do I procrastinate or take longer to get things done?”

• “Do I use food, alcohol, or drugs to cope?”

Step 2: Recognize the Stressors

After recognizing and acknowledging your burnout symptoms, you can start observing what causes your burnout and start distancing yourself from it. Pay attention to any specific times of day or activities that increase your stress levels. Here are some tips to help you recognize the stressors.  

Observe your body 

Our bodies are wise, and they often send us signals when we are close to reaching our limit. It’s important to recognize these signals and note when they occur. Headaches, dizziness, shortness of breath, a rapid heart rate, or heaviness in the chest are symptoms of high stress and potential burnout. Additionally, noting the situations that cause you to clench your jaw and grind your teeth is a good way of observing your body’s reaction to stressors. Stress can also lead to digestive problems like diarrhea, constipation, or nausea, so it's important to observe when these issues occur as well.

Journal and take notes of your mood changes

Journaling can help you identify triggers by revealing patterns and sources of stress. Recording frequent mood changes – like irritability, anxiety, sadness, or frustration – and pinpointing the events or situations that led to these feelings is also important in recognizing stressors and distancing yourself from them. 

Reflect on your personal relationships 

Identifying any conflicts or stressful dynamics in your relationships that may possibly be contributing to your burnout is important. 

Examining your personal relationships and interactions with family and friends may look like paying attention to how you feel during and after interactions with specific people. Do you often feel drained, frustrated, or upset? You can ask yourself, “Do I avoid spending time with them, or do I notice a tendency to become defensive or withdrawn?”

Acknowledging if there are any toxic relationships that contribute to your stress and burnout may be helpful in recovering from your burnout. These may include relationships where there is a lack of respect, constant criticism, or manipulation. 

Step 3: Set Boundaries

Ensuring healthy boundaries is not easy. However, boundaries allow you to feel safe and respected, reducing the stress factors. After recognizing what contributes to your burnout, it’s important to distance yourself from them by setting boundaries. 

Limit exposure to stressors

Reduce your exposure to sources of stress by limiting screen time or taking breaks from stressful situations. This may look like:

• Defining specific work hours and sticking to them by avoiding checking work emails or engaging in work-related tasks outside of these hours.

• Developing a routine that includes activities to help you unwind — such as meditation, reading, or listening to calming music — is a good way of limiting exposure and taking a break. 

• Spending less time with individuals or in environments that consistently contribute to your stress and focusing on positive and supportive relationships.

Learn how to say no

Learning to say no effectively is an important skill for managing stress and maintaining boundaries. In order to say no, you should: 

• Be simple, direct, and clear: Use straightforward language. For example, "I can't take on any more tasks right now." or "I need to decline this invitation." You don’t owe a lengthy explanation. A simple "No, thank you." or "I’m unable to help at this time." is often sufficient.

• Use “I” statements: Frame your response in terms of your own needs and limits. "I am currently focusing on other priorities" or "I need to prioritize my well-being right now" are potential ideas. 

• Establish limits: Be clear about your boundaries in advance. For example, "I am only available for work-related tasks during business hours."

• Reinforce your boundaries: If someone persists after you’ve said no, calmly repeat your refusal. For example, "As I mentioned, I’m unable to assist with this."

Step 4: Manage Your Time

Time management is organizing your time effectively. Learning how to manage your time helps you reduce burnout and enhance the quality of your life. Here are three techniques to help you do that.

Prioritize tasks 

Prioritizing tasks is the first step of time management. It helps you be in control of your workflow and reduce stress. This may include:

• Differentiating importance and creating a task list: Differentiate what’s important and what’s not and focus on tasks that are important first. This can involve writing down all your tasks and then deciding which are most crucial. 

• Focusing on high-priority tasks: While it's natural to tackle easy tasks first, research indicates that this gives a false sense of progress. Prioritizing difficult tasks is essential for better time management. 

• Breaking down large tasks into smaller ones: Break down complex tasks into smaller, more manageable steps. This makes them less overwhelming and easier to tackle.

Avoid multitasking 

Multitasking involves attempting to perform two tasks simultaneously. This often leads to frequent task-switching and unfinished work, which can decrease both accuracy and efficiency. Focusing on completing one task before moving on to the next is a very important component of time management.

Use tools and apps

Using activity logs, to-do lists, and action programs are great tools that help you with time management. These tools may help you set realistic deadlines for each task to create a sense of urgency and keep yourself on track. You can review your task list and adjust priorities as needed.

Step 4: Take Care of Your Health

Taking care of your health is crucial for managing burnout. 

Maintain a balanced diet

• Eat nutritious foods: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Aim for a balanced plate that provides essential nutrients.

• Stay hydrated: Drink plenty of water throughout the day. Proper hydration supports bodily functions and helps manage stress.

• Limit processed foods: Reduce your intake of processed foods, sugary snacks, and high-fat or high-sodium foods, which can negatively impact your health and mood.

Engage in physical activity

• Exercise routine: Aim for at least 150 minutes of moderate-intensity aerobic activity — such as brisk walking or cycling — or 75 minutes of vigorous-intensity activity, such as running, per week.

• Choose enjoyable activities: Engage in physical activities that you enjoy, whether it's dancing, swimming, hiking, or playing a sport, to stay motivated and make exercise a regular part of your routine.

• Move throughout the day: Incorporate physical activity into your daily routine, such as taking the stairs, walking during breaks, or stretching while working.

Establish a sleep routine

Go to bed and wake up at the same time each day, even on weekends, to regulate your sleep patterns. Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing relaxation techniques to signal your body that it’s time to wind down.

Step 5: Build a Support Network

People who don’t have sufficient support from friends, family, or colleagues at work or in their personal lives may be at higher risk of burnout. 

Research has shown that healthy social relationships can help people lessen the harmful effects of burnout. Building a support network is highly important for recovering from burnout. Here’s how you can build a support network:

• Identify your needs: Understand what kind of support you need – such as emotional support, practical assistance, or professional guidance. This will help you seek out the appropriate resources and people who can best support you.

• Cultivate your personal relationships: Focus on nurturing relationships with family and friends. Regularly communicate, share your feelings, and spend quality time together. Strong personal connections can provide emotional support and help you manage stress.

• Engage in community activities: Get involved in community activities – such as local clubs, classes, or volunteer work. Engaging with your community can provide a sense of belonging, purpose, and support, which are crucial in combating burnout.

• Develop new relationships: Attend events, workshops, or networking opportunities to meet new people and broaden your support system. Building new relationships can provide fresh perspectives and additional support.

• Ask for help when needed: Acknowledge when you need extra support and reach out to friends, family, or professionals. Don't hesitate to consult mental health professionals, counselors, or therapists who can provide expert advice and help you manage burnout effectively.

Step 6: Remember What Makes You Happy

Burnout often makes you forget and withdraw from the things that used to give you joy. Remembering and focusing on what makes you happy is essential for managing stress and preventing burnout. This may look like:

• Discovering the activities that bring you joy: Think about activities or experiences that have previously made you happy or brought you satisfaction. Create a list of things that are used to uplift you and contribute to your well-being, such as hobbies, interests, or fun activities.

• Bringing your joyful activities back into your routine: Schedule time for activities that make you happy and ensure they are a regular part of your life. Dedicate specific periods in your day or week to engage in activities that you enjoy.

• Practicing mindfulness and gratitude: Focus on the moment and appreciate the positive aspects of your life. Mindfulness can enhance your overall happiness and reduce stress. Write down things you’re grateful for and moments that bring you joy. Reflecting on these can boost your mood and resilience.

• Connecting with loved ones: Spend quality time with friends and family who make you feel happy and supported. Join gatherings or events that align with your interests and provide a sense of community.

• Pursuing personal interests: Take up new hobbies or revisit old ones that you find fulfilling and enjoyable. Work toward goals that align with your passions and interests, contributing to a sense of accomplishment and happiness.

• Maintaining a positive environment: Surround yourself with things and people that uplift your mood and contribute to your happiness. Limit your exposure to environments or individuals that drain your energy or negatively impact your well-being.

Remember, recovering from burnout may take time. Be patient. Ask for professional help if it’s needed.

How LifeMD Can Help

Burnout can be challenging. At LifeMD, a team of board-certified healthcare professionals may guide you through a less stressful life by helping you identify and manage your burnout symptoms. 

Make your appointment today.

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