10 Ways to Recover From Burnout
In our last blog post, we discussed burnout, how to spot it, and how to prevent it. In this article, we will look at ways to overcome it, remove the risk of going back there, and bulletproof yourself for a rich, bold, fun life ahead.
But first, a reminder of what burnout is and how to know if you’re at risk…
Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. Typical warning signs are feeling overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, several things happen: You begin to lose interest and motivation, your productivity drops, and your energy drops, which can leave you feeling increasingly hopeless. However, recognising the signs is a great first step, and you can then develop a toolkit to manage and recover from burnout to regain control of your life, health and wellbeing.
In this piece, we’ve created your 10-part burnout recovery toolkit:
1. Ask For Help
Burnout and social isolation go hand-in-hand: we tend to burn out in private. We typically isolate ourselves because of the shame we feel when we don’t meet our own expectations. This shame often comes from embedded beliefs that we must handle everything in life on our own and not be a burden to others. We fail to understand that those around us may already be able to tell that we’re struggling.
Opening up about the struggles we’re facing will lead to honest conversations and solutions.
The burnout epidemic is a loneliness epidemic, but remember that you’re not the first or the last person to feel overwhelmed and you’re never alone. Think of reaching out to those friends, family members, or colleagues who have shown you they have a listening ear and can offer support and understanding without judgment. Sharing your feelings can be incredibly therapeutic and can provide relief.
2. Find A Support Network
Building and maintaining a strong support network will go a long way. Similarly to asking for help, it can feel impossible in the throes of burnout to even think there’s such a thing as a support network. But whether it’s personal or professional relationships, or seeking out people going through something similar, these people can provide advice and emotional support to navigate your burnout.
SANE, for example, is a UK charity that provides emotional support to anyone suffering from poor mental health. Its forum allows you to speak with others who are going through or have been through something similar. Mind UK also has its Side by Side online peer support community.
As a regular burnout sufferer (more on that in the next post!) I created a business to offer healthy breaks to burnt-out hardworking individuals and provide the listening ear that I wish I’d had in the past. Our retreats are a place you can come to and find peace. But if you’re feeling drained from an overwhelming amount of stress, whether that’s from work or personal situations, you don’t need to book a retreat to reach me. Know that you can reach out to me here or by DM. If you’d simply like someone to listen to your story in complete confidence, even on the phone, I am here for you.
3. Create a boundary between work and rest
Having a clear mental and emotional line between work and rest helps you ring-fence time to reset and recharge.
I recommend creating a routine to signal to your brain and body that you have wrapped up your workday and are about to begin your evening of rest and other activities. This routine could take many forms, like a short meditation, a short walk, writing down your to-do list for the following day, then turning off your devices until the next morning.
As well as having a shut-down routine after work, make your evenings count. People who get obsessed with what they do tend to let their evenings be an extension of their day. Working late into the night will not guarantee a productive following morning. Instead, make sure you block out your evenings and book activities free from technology that have absolutely nothing to do with your job. The more you can practice this, even if for only an hour or two at a time to begin with, the more you will provide your brain with a much-needed reset and, in the long term, gradually tackle burnout and improve your well-being.
4. Seek Professional Support
Consider speaking to a professional counsellor or therapist to explore the steps you need to take to begin recovering. A counselling session will provide a safe space to share your feelings and develop coping strategies.
If you’re a woman, then speaking with a female health practitioner is also incredibly beneficial to understand how stress could be impacting your hormonal health. Practitioners specialising in women’s health will have in-depth knowledge of dietary and lifestyle interventions that you can implement to help manage your stress.
However, therapy isn’t easily accessible to everyone, and if that’s the case for you, there are a few resources that are a great entry point for getting some support.
The Waking Up App was created by Sam Harris, an author with a ph.D. in Neuroscience, to bring meditation and mindfulness to a wider audience. Claiming to be ‘a new operating system for your mind’, there’s also a scholarship option where you can apply for free membership if you don’t currently have the resources for a paid subscription.
5. Start a journaling practice
You might question the effectiveness of writing things down on paper, as it takes longer than listing them on your phone. But perhaps for that very reason, journaling has been proven to be a powerful tool for increasing self-awareness and taking action toward any lifestyle change, including those actions needed to get out of burnout.
Writing down your thoughts and feelings can help us to process our emotions and gain insight into our stressors. It allows us to track patterns and triggers and can be a great reflective practice that helps us to understand our mental and emotional state.
If you haven’t got on with journalling in the past, perhaps all you need to get started is a more detailed journal than you’ve had before. Our recommendation is The Full Focus Planner, which comes with online resources to plan your future according to your priorities, and reduce stress and overwhelm.
6. Nourish Yourself
Don’t underestimate the power of good nutrition. It plays a significant role in managing stress and helping with burnout. Eating a healthy, balanced diet can improve your energy levels and have a great impact on your mood and mental health.
Eating a diet high in fruits, vegetables, unprocessed grains, fish and seafood is correlated with a 25-35% reduction in the risk of depression, so look to include these in your weekly food shop.
Trying to avoid too much caffeine and sugar will also help, as they can lead to energy crashes and mood swings.
Lastly, don’t forget hydration: Multiple studies have found links between dehydration and anxiety so it’s important to track and stay on top of how much plain water you drink daily, as opposed to juice, energy drinks or caffeinated drinks.
7. Sleep
In the past ten years the world has moved away from the ‘I’ll sleep when I’m dead’ mentality and toward appreciating the value of an eight-hour sleep, thanks largely to authors like Matthew Walker (Why We Sleep) who have clarified what happens during sleep and what a difference sleeping eight hours can make, even when we think we can manage with five.
Our approach to a healthy sleep routine is:
Create a barrier from work. (See point 3 above). Limit stimulation by turning off devices as early in the evening as you can.
Put on a fan if needed to make sure your bedroom is on the colder side.
Change your sheets as often as possible; nothing beats fresh sheets.
Invest in blackout blinds, which make a world of difference particularly in the summer months.
Reflect on the day and write down any remaining thoughts, either on paper or on your phone, to clear your mind and conclude the day.
If you pray or meditate, it helps to close the day with a meditation or prayer: ‘I’m thankful for today, the day is now over, let me rest and wake up tomorrow refreshed’.
If you find that your mind is still restless, the Calm app sleep stories could be a helpful wind-down ritual to build into your evenings.
8. Re-think Rest
Although sleep is hugely important, it is not the only rest we need. There are different types of rest to consider:
Physical rest: Resting your body from manual work and exercise is key, however staying horizontal is not the answer. Sleeping and napping is passive rest, whereas active physical rest involves activities like restorative yoga, stretching, a leisurely walk, or massage therapy. If you exercise regularly, these are excellent ways to recover while still moving your body.
Mental rest: If your day involves long hours of processing information and analytical work, you can rest your mind by taking on more creative tasks like trying out a new recipe, tending to plants, doing crafts or playing a musical instrument. You can also take short breaks and switch on a meditation app, or simply allow your mind to wander without a specific focus for a few minutes.
Sensory rest: In a world full of artificial light and sound overload, sensory rest is vital but a less obvious need. Leave the bright lights and loud noises behind and instead dim the lights, head to a quiet place, dip in a pool, or spend time in a forest to help reset your senses.
Emotional rest: Occasionally we can be wrapped up in emotions that we don’t feel safe expressing. Emotional rest involves allowing yourself to feel, express and explore your feelings without the fear of judgment. A great way to practise this is by journaling on paper, or in voice notes to yourself, or in a safe and understanding circle.
Social rest: Social rest is taking a break from a busy social diary to replenish your ‘social battery’. We all need alone time in different amounts, so it’s important to allow yourself quiet days and nights in to recharge. This can mean saying ‘no’ to certain requests, to ensure you have enough energy for yourself and your priorities.
Spiritual rest: Ever feel like you’re fighting battles way bigger than you can handle? Spiritual rest can be achieved through prayer, meditation, reading the scriptures, or a peaceful walk in nature without technology. It allows you to transcend the physical and mental to connect with a greater power and find a sense of peace and clarity.
Each type of rest focuses on a different aspect of our lives. By understanding these different types, we can identify areas where we tend to get drained more often and prioritise accordingly.
9. Re-evaluate your approach to your work, career and life goals
Do you catch yourself setting the goals that leave you feeling ‘never enough’? Reevaluating your approach to your goals could involve:
Setting more realistic goals, such as extending a deadline. Are you able to discuss your workload with your manager to find a more sustainable balance?
Breaking tasks down into manageable steps to tackle any roadblocks.
Delegating responsibilities, if possible.
Getting help with tasks at home that may feel overwhelming at the end of a workday.
No one can do everything at once, so look to focus on a long-term plan to plan to achieve what you want. It’s so easy to fall into the trap of not wanting to let anything go, and the stigma that comes with letting something drop. We play out a narrative in our head, and feel a level of shame if we’re not part of the hustle culture. But there is no shame in asking for help so that you can find a way to be able to balance your workload.
10. Spend more time in nature
We were born to live in nature, but with the rapid growth and development of modern cities we have gradually removed ourselves from it, creating for ourselves a man-made environment with even surfaces, artificial light, and noise.
Spending time in nature is linked to improved cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep. (Yes, all of those!) Being outdoors reduces stress and restores attention fatigue caused by constant overstimulation. The calming effects of nature activate our relaxation response and disconnect us from technology and daily stressors.
If you live in the UK, we highly recommend the National Trust’s guided social walks, a great way to combine connection, nature and movement.
Time in the great outdoors is at the heart of our mission at More Life Adventures. Our retreats and Adventure Club events take place on mountains, beaches and outdoor spaces.
Over to you!
Is there something in the above that resonates with you, that you can put into action right away? Let me know by emailing me. I’m always searching for ways to burn out less and make more out of the short life we have!
Let’s be patient and compassionate with ourselves as we work on our habits and build resilience. You’ve got this!