Editorial / Health & Wellbeing

Recharge and Reset: A Step-by-Step Plan to Overcome Burnout

Let’s have a real talk about burnout. It’s that sneaky little gremlin that creeps up on you when you’re knee-deep in deadlines, commitments, and, well, life. You might brush off that constant feeling of exhaustion as just another part of adulting, or ignore the fact that you’re more irritable than a cat being forced into a bath. 

But here’s the thing – burnout is real, and it’s more common than you might think. It’s that overwhelming sense of physical and mental fatigue that can hit us like a ton of bricks, affecting not only our work but our wellbeing. It’s a subject that’s close to my heart, and something I think we all need to address. 

So, grab a cuppa, get comfy, and let’s dive deep into understanding burnout and, most importantly, how to recover from it. Sound good? Awesome, let’s get started.

Recognising the signs

Remember that time you snapped at your friend for no real reason, or when you just couldn’t seem to muster the energy to do anything – even things you usually love? Yep, those could be signs of burnout. It’s not just about being physically tired; it’s a whole cocktail of symptoms that can affect you mentally and emotionally too. 

The signs of burnout are like those flashing lights on the dashboard of your car. You can’t ignore them for too long, right? Here are some of the most common ones:

  • Constant Fatigue: Feeling exhausted all the time, even after a good night’s sleep.
  • Decreased Productivity: You’re putting in the hours, but the output just doesn’t match up.
  • Detachment and Cynicism: Feeling disconnected from your work, or growing more negative or cynical about it.
  • Mood Swings: Feeling emotionally all over the place, one minute you’re up, the next you’re down.
  • Brain Fog: Struggling to concentrate or remember things.
  • Physical Symptoms: Experiencing headaches, muscle aches, or digestive issues.
  • Loss of Passion: No longer feeling enthusiastic or motivated about things you used to enjoy.
  • Interpersonal Problems: Struggling with relationships, both at work and at home.
  • Neglecting Self-care: Skipping meals, not exercising, or not getting enough sleep.
  • Feeling Ineffective: Despite your best efforts, feeling like you’re not accomplishing anything.

Remember, acknowledging these signs is the first step towards recovery. If any of these sound familiar, it’s time to hit the brakes and take a closer look at what’s going on.

Take a break

Now that we’ve identified some of the common signs of burnout, let’s discuss one of the most crucial yet often overlooked steps – taking a break. Yes, it sounds simple, but in the hustle and bustle of our daily lives, it’s something many of us tend to skip. And just like your phone acts all wonky and needs a restart, sometimes we need a little reboot too.

Taking a break, even if it’s just for a short while, is like hitting the reset button. It’s an opportunity to clear your mind, recharge your batteries, and regain your strength. And no, it doesn’t mean you’re weak or not capable enough. Quite the contrary, it shows that you’re self-aware and mature enough to acknowledge when you need a timeout.

Now, a break doesn’t have to mean a two-week vacation in Bali (although that does sound amazing, doesn’t it?). Sometimes, just a day off, a short walk, or even a few deep breaths can make a world of difference. The key is to disconnect, even if it’s just momentarily, and give yourself permission to rest and recharge.

Reassess your goals

Moving on, let’s tackle another significant step in the recovery process: reassessing your goals. Burnout often creeps in when we’re overcommitted and spread too thin. It’s akin to attempting a marathon with zero training – not exactly a recipe for success, right?

So, it’s time to take a step back and reassess your goals. Ask yourself: Are my goals still relevant? Are they aligned with my values and long-term vision? Am I taking on too much? Be brutally honest with yourself during this process. It’s perfectly okay to let go of goals that no longer serve you or to adjust your expectations.

Remember, it’s not about how much you accomplish, but about the quality and impact of your work. It’s okay to say no to things that aren’t aligned with your priorities. It’s okay to set boundaries. And most importantly, it’s okay to prioritise your well-being. After all, you can’t pour from an empty cup, can you?

Mindfulness and relaxation

Onward we go to the next essential step: practising mindfulness and relaxation. You might have heard about the benefits of mindfulness, meditation, deep breathing, and yoga, but did you know that they’re actually proven stress-busters? Indeed, these practices can significantly reduce stress, enhance your mood, and improve your overall mental health.

Let’s break it down a bit. Mindfulness is all about staying present and fully engaging in the here and now. It’s about observing your thoughts and feelings without judgement. Meditation, on the other hand, involves focusing your mind and eliminating the stream of jumbled thoughts that may be crowding your mind and causing stress. And then there’s yoga, a mind-body practice that combines physical postures, breathing exercises, and meditation or relaxation.

Now, you don’t have to become a yogi or meditate for hours on end to reap the benefits. Even just a few minutes of deep breathing or mindfulness daily can make a significant difference. The key is to find what works for you and make it a regular part of your routine.

What can you change in your lifestyle?

Now that we’ve discussed the importance of taking breaks, reassessing your goals, and practising mindfulness and relaxation, let’s move on to some practical lifestyle changes that can help you recover from burnout.

First and foremost, regular exercise is a must. Not only does it help you stay physically fit, but it also releases endorphins, the body’s natural stress relievers. Next up, a balanced diet. Eating a diet rich in fruits, vegetables, lean protein, and whole grains can help you feel your best. And don’t forget about sleep. Adequate sleep is crucial for both your physical and mental well-being.

Moreover, be mindful of your caffeine and alcohol intake. While a cup of coffee or a glass of wine might seem like a quick fix, excessive consumption can actually exacerbate feelings of stress and anxiety.

Lastly, remember to be kind to yourself. Implementing changes, especially when you’re recovering from burnout, is not easy. It’s okay to have setbacks. What’s important is to acknowledge them, learn from them, and get back on track. Remember, the journey to recovery is a marathon, not a sprint.

Seek support

Remember, it’s perfectly okay to seek help. You don’t have to do it all alone. Friends, family, and professionals are there to support you. Talking about what you’re experiencing can be incredibly therapeutic and can often provide a fresh perspective on a challenging situation.

Don’t underestimate the power of a good chat with a friend or a family member. Sometimes, just knowing that someone else understands what you’re going through can be incredibly reassuring. And if you feel that you need more structured support, consider seeking help from a professional, such as a psychologist or a counsellor. They can provide you with tools and strategies to manage stress and recover from burnout.

Additionally, joining support groups, either online or offline, can also be beneficial. Sharing your experiences with others who are going through the same thing can be incredibly empowering.

Establish boundaries

Establishing boundaries is a crucial step in preventing and recovering from burnout. Boundaries are the limits we set for ourselves to protect our well-being. These can be related to your time, your relationships, or your workload.

In your professional life, this might mean having a clear start and end to your workday and not checking emails after a certain time. It might also mean learning to say no to additional tasks when you’re already overwhelmed or taking regular breaks throughout the day.

In your personal life, setting boundaries might mean prioritising self-care, limiting your time on social media, or being mindful of the energy you give to others.

Remember, it’s okay to say no. It’s okay to prioritise your own well-being. Setting boundaries is not about being selfish; it’s about self-preservation. And the truth is, you’ll be much more effective in all areas of your life when you take care of yourself first.

Focus on what you can control

Let’s be real, life is unpredictable, and sometimes, despite our best efforts, things just don’t go as planned. It’s a tough pill to swallow, but while you can’t control everything, there are definitely parts of your life that are entirely in your hands. Zeroing in on what you can control, rather than what you can’t, is a game-changer in reducing stress and avoiding burnout.

Say you’re drowning in work; you can’t control the amount, but you sure can manage your time and organise your tasks. You can’t control how others act or react, but you have full control over your own actions and reactions. Unexpected events? They’re a given, but your response to them is all you.

The trick is to be proactive, not reactive. Let go of the need to control everything and focus on managing your reactions and actions. It’s tough, no doubt, but it’s a much healthier way to approach challenges.

Take control of your recovery

Recovering from burnout isn’t a quick fix, and hey, it’s totally okay to have a few bumps along the road. The important thing is to be kind to yourself, seek support when needed, and make your well-being a priority. Take breaks, set boundaries, focus on what you can control. It might be tough to implement these changes, but you’re tougher. Your well-being is essential, and taking steps to recover from burnout is a crucial investment in yourself. You’ve got this!

Photo by Tim Gouw on Unsplash

About Author

Hey there! I'm Hao, the Editor-in-Chief at Balance the Grind. We’re on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.