How to Cope with Burnout

Introduction

In today's fast-paced world, burnout has become an all-too-common affliction. The constant demands of work, personal life, and the relentless march of technology can leave us feeling drained and overwhelmed. Burnout is a common therapy topic for many people, and one that can be challenging to address. But recovering from burnout is possible and it's essential for our mental and physical well-being. In this blog post, we'll explore what burnout is, its symptoms, and most importantly, how to recover and be proactive about preventing burnout in the future.

Section 1: Understanding Burnout

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress and overwork. As a society, we sometimes have misperceptions about burnout and think it can only affect certain people, or certain professions. The truth is, burnout can affect anyone, regardless of their profession or lifestyle.

Section 2: Recognizing the Signs

The first step towards recovering from burnout is to notice the early signs and symptoms. Some signs include chronic fatigue, reduced productivity, cynicism, and emotional detachment. It can look like not having the energy to enjoy activities you used to find fun, or feeling like even taking a break for the weekend or for vacation doesn’t seem to make a dent in your exhaustion. It’s important to start paying attention to your own body and learn to notice what your unique signs of burnout are.

Section 3: The Importance of Seeking Help

While burnout is a common issue many people deal with, it is also a serious one. In our hyper-productive world, it can feel impossible to take a step back and can feel like the only way to handle burnout is to keep pushing through. The world does not make it easy to slow down and rest, but if we push through burnout, we only make things worse. Pushing through and ignoring burnout can lead to other mental and physical health issues and will likely make the time you need to recover take longer. Once you recognize that you may be suffering from burnout, it’s important to take it seriously and reach out for support.

Section 4: Steps to Recovering from Burnout

It is also important to not blame yourself for being burnt out. The world we live in creates the conditions for anyone to feel burnt out, and there aren’t many opportunities to slow down, rest, and find value in things other than work and productivity. There are some steps you can take to recover and prevent burnout but know that it is an uphill battle that is not your fault; systemic and structural change needs to occur to help people prevent burnout in the first place. The real solution to burnout is for society to shift to value rest, play, and creativity that is not focused on productivity.

a. Self-Care and Rest

The most important thing for burnout is to do less. I know this can be impossible depending on people’s circumstances, but the main cure to burnout is to slow down. This can include things like practicing self-care, getting enough sleep, and prioritizing time away from work. Every single living being needs rest; rest is not a sign of weakness but a crucial component of recovery.

b. Reevaluating Priorities

Sometimes our work and life circumstances don’t allow for more rest. In this case, it might be time to reevaluate your priorities. This can look like reassessing your life and career goals. For example, it’s importance to align your values with your daily activities, and if this isn’t happening then you may need to make minor or major adjustments. This can be so scary and hard to do, so support around this step is essential.

c. Setting Boundaries

One way to prioritize other areas of your life is to practice setting boundaries in both personal and professional life, which can help you recover and can prevent future burnout. Boundaries can look like saying no to work or social commitments, setting aside a day (or even just a few hours) for rest and leisure, focusing on your needs first before others. Many people connect with the metaphor of putting your own oxygen mask on first before helping others.

d. Building a Support System

Having a support system is an essential part of recovery from burnout, and for overall well-being. Try to lean on friends, family, or support groups during this time. This can look like opening up and sharing what you are going through, or asking for practical help; can someone watch the kids for an hour while you go for a leisurely walk? Or can someone text you to check in on you once a week? Find what is most helpful for you and share this with the people in your life.

e. Seeking Professional Help

All of these steps above can be scary and hard and take a long time. While the steps outlined above may seem straightforward, often recovering from burnout involves looking at many of our core beliefs, values, and patterns that we’ve been living with for years (and maybe our whole lives!). This is part of why seeking professional support when recovering from burnout is essential; there’s a lot here to unpack. Therapists, counselors, and mental health professionals can provide valuable insights and coping strategies, provide the space for you to explore what may have contributed to your burnout in the first place, and help you find what will work best for you.

Section 5: Preventing Burnout in the Future

The last step is to maintain your recovery from burnout by preventing burnout in the future. This includes incorporating many of the topics discussed above and building them into your life so it becomes part of your routine. Some examples include time management techniques, stress-reduction practices, and ongoing self-care routines, and the major life shifts that may happen while reassessing your priorities.

Conclusion

In this fast-paced world, recovering from burnout is a vital skill for maintaining our mental and physical health. By understanding the signs, seeking help, and implementing proactive strategies, we can not only recover from burnout but also thrive in all areas of our lives and live in a way that is more aligned with your values. Remember, your well-being should always be a top priority. If you need more support around coping with burnout, or are looking for a therapist in Los Angeles, I’d love to help. You can call me at (424) 231-5877 or send me a note here.