The concept of burnout has become more prevalent in recent times. After the COVID-19 outbreak, people are feeling exhausted dealing with constant stress at work or navigating personal life.
With all the buzz around, do you know what “burnout” means? What can you do when you’re burnout, or how to recover from burnout? Let’s explore the 5 steps you can take to initiate a full recovery.
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Are You Really Burnout?
Determining whether you’re experiencing burnout or just a temporary bout of stress is crucial. Each condition requires a different approach.
So, what is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It typically occurs when you feel overwhelmed, overworked, and undervalued, leaving you feeling drained and unable to meet constant demands.
The key characteristics of burnout include:
- Exhaustion: Feeling tired and drained most of the time, both physically and emotionally. This exhaustion often persists even after rest.
- Cynicism and Detachment: Losing interest in work or activities once rewarding or enjoyable. A sense of detachment from the job and colleagues is common.
- Feelings of Ineffectiveness: A sense of futility or failure, feeling that nothing you do makes a difference or is appreciated.
Make sure what you’re experiencing matches the description of burnout. It’s the key prerequisite step toward recovery.
How to Recover from Burnout?
Recovering from burnout is a gradual process that requires patience, self-compassion, and a commitment to making positive changes in your life. It involves reevaluating your priorities, setting realistic goals, and implementing self-care practices.
Here’s the 5-step journey toward recovery from burnout:
#1 Acknowledge and Accept Your Feelings
The first step in recovery is acknowledging that you are experiencing burnout. This recognition is crucial as it lays the groundwork for necessary changes.
Acknowledging burnout means you’re ready to start addressing the underlying issues that led to this state. It’s the moment when you shift from enduring stress as an unavoidable part of life to actively seeking solutions and strategies for change.
This acceptance opens the door to exploring support options, whether it’s talking to a supervisor about work-related stress, seeking professional help from a therapist, or implementing lifestyle changes. Recognizing burnout is the first, and perhaps most important, step in embarking on the journey to recovery, health, and well-being.
#2 Seek Support
Don’t try to cope with burnout alone. Reach out to family, friends, or colleagues for emotional support. Talking to people you trust about your feelings and experiences can provide a fresh perspective, practical advice, and the simple comfort of knowing you’re not alone in your struggles.
In professional contexts, consider talking to a mentor, HR representative, or a supervisor you trust. If burnout is severe, seeking help from a mental health professional can provide you with tailored strategies for recovery.
#3 Set Boundaries and Learn to Say No
One common cause of burnout is over-commitment. Assess your current responsibilities and identify areas where you can set boundaries. Learn to say no to additional tasks or obligations that will add to your stress. Prioritize your workload and focus on tasks that are essential and fulfilling.
Start by taking a comprehensive look at your personal and professional commitments. Are there tasks or roles that are particularly draining your energy or consuming disproportionate amounts of your time? Consider which of these are essential and which could potentially be delegated, minimized, or eliminated.
#4 Implement Stress-Reduction Techniques
Incorporate stress-reduction practices into your daily routine. Engaging in mindfulness meditation can be particularly beneficial, as it helps center your thoughts and reduces the rumination that often accompanies stress. Just a few minutes of mindfulness each day can significantly lower stress levels and improve your overall sense of well-being.
Deep breathing exercises are another simple yet powerful tool. They can be done almost anywhere and require only a few minutes to help calm the mind and reduce tension in the body. Techniques like the 4-7-8 breathing method or diaphragmatic breathing are known for their immediate calming effects.
Yoga combines physical postures, breath control, and meditation to provide a holistic approach to stress relief. Regular practice can improve flexibility, strength, balance, and mental clarity, all of which contribute to a reduction in stress.
Additionally, regular physical exercise is a potent stress reliever. Activities such as walking, running, swimming, or cycling not only boost physical fitness but also improve mood and reduce anxiety and depression symptoms, thanks to the release of endorphins, often referred to as the body’s natural ‘feel-good’ hormones.
#5 Reevaluate and Adjust Your Lifestyle
Take a closer look at your lifestyle choices and overall work-life balance. Ensure you are getting enough sleep, eating a balanced diet, and making time for leisure activities and hobbies. Consider whether any long-term changes need to be made in your professional life, such as a job change, reduced hours, or a different approach to work.
How Long Does a Full Recovery Often Take?
The duration of a full recovery from burnout varies significantly from person to person. It depends on various factors including the severity of the burnout, individual circumstances, the strategies employed for recovery, and the individual’s overall health and resilience.
Here are some general considerations:
- Severity: Recovery time often correlates with the severity and duration of the burnout. If burnout symptoms are relatively mild and addressed early, recovery could be quicker, potentially within a few weeks to a couple of months. In cases of severe burnout, where an individual might experience significant physical and mental exhaustion, the recovery could take several months or even longer.
- Individual Circumstances: Personal circumstances, such as work environment, family responsibilities, and the presence of a support network, play a crucial role in recovery time. A supportive and understanding environment can facilitate a quicker recovery.
- Health and Lifestyle Factors: General health and lifestyle habits impact the recovery process. Individuals with underlying health conditions or unhealthy lifestyle habits (like poor diet, lack of exercise, or sleep issues) might take longer to recover.
- Recovery Strategies: The effectiveness of the strategies and treatments employed can influence recovery duration. This includes the ability to make necessary lifestyle changes, seek professional help, and implement effective stress management techniques.
- Commitment to Recovery: The individual’s commitment to actively engaging in recovery practices, such as setting boundaries, practicing self-care, and potentially making significant life or work changes, is critical.
3 Tips to Build up Burnout Resilience
Implement these three strategies to strengthen the ability to handle stress and reduce the likelihood of experiencing burnout.
- Develop Healthy Coping Strategies: Have a set of healthy coping mechanisms for when stress arises. This can include mindfulness practices like meditation and deep breathing exercises, as well as regular physical exercise.
- Strengthen Social Support Networks: Cultivate relationships with family, friends, and colleagues who can offer emotional support and understanding. Having people to talk to and share your experiences with can significantly reduce the feeling of being overwhelmed.
- Prioritize Self-Care and Set Boundaries: Self-care is an essential component of resilience. This means prioritizing adequate sleep, eating a balanced diet, and taking time to relax and recharge. Learning to set boundaries in both your personal and professional life is another pivotal aspect.
So, how to recover from burnout? It requires a gradual process. Quick or drastic fixes can lead to frustration. Patience and a consistent, holistic approach to managing stress and health are key. It’s also crucial not to rush back into the high-stress situations that led to burnout, as this can lead to a relapse. Regular check-ins with a healthcare or mental health professional can help gauge progress and adjust recovery strategies as needed.