Do you always feel stressed and exhausted mentally, physically, and emotionally? Do you feel helpless and overwhelmed? Does nothing seem good enough, are you losing motivation or interest? If your answer to these questions is “yes”, then you might be burned out. Burnout means that your body has finally reacted to the levels of stress you have been putting it through. A lot of us are all work, work, work, and no rest. It’s only natural that our body shuts down some of its functions so you can give it its needed rest.
If you’re burned out and looking for a way to recover, you’re in the right place. Let's get into it right away.
IDENTIFY THE SOURCE:
The first thing you need to do is to identify what's causing your burn out. It could be your job, relationship, or overall lifestyle. You have to know that a critical step to recovering is knowing the source, and from there, you can begin addressing the issue.
TAKE A BREAK:
After identifying the source of your burn out, you need to take a break or leave of absence. This will afford you the time you need to rejuvenate and get back to yourself. You can go on a vacation, spa treatment, whatever you want. Just be sure to take yourself out of the environment that's causing you to feel the way you do.
TALK TO SOMEONE:
Find someone you trust and are comfortable with to talk to. It could be anyone from a parent to a sibling, co-worker, friend, partner, or therapist. Talking can be quite therapeutic and help in identifying vital underlying issues causing you to feel how you do and how to go about addressing it.
BE KIND TO YOURSELF:
Do not put undue pressure on yourself, be gentle! Take care of yourself - physically, mentally, and emotionally. Avoid negative people and toxic situations.
Drink plenty of water. Being hydrated decreases one of the stress hormones known as cortisol, helping to keep stress levels down. Without enough water, you fall prey to dehydration which can cause stress and lead to burnout.
If you haven't been sleeping enough or well, do so. The average adult human needs between 7-9 hours of sleep daily. Also, you should sleep comfortably. Get the right mattress and pillow and be sure to rest in a position that doesn't put a strain on your body. Sleeping gives your body the time it needs to repair and restore itself, helping to stay rested throughout the night.
A good and balanced meal can lift your mood. You should avoid or reduce the consumption of foods that alter your moods such as caffeine, processed sugar, excess carbs, etc. Alcohol and smoking should be limited as well. Be sure to add fresh fruits, veggies, herbal teas, and fish to your list, toss in some dark chocolate too!
MOVE YOUR BODY:
You can jog in the morning, join a local gym, do yoga at home, or dance till you cant dance anymore! There are many ways to get active and get your body moving to help keep your spirits high! Be consistent with it, and you will start seeing results in no time.
DO SOMETHING FUN:
Take time to do something out of your regular routine. That idea you've been nursing, do something about it. Play games, go on a drive, listen to music, swim, watch that movie, finish that painting. Whatever fun looks like to you, do it, and enjoy! Your inner child will thank you.
TAKE A BREAK FROM TECHNOLOGY:
If you are the type that's always glued to your gadgets, it's time to put them down. Interact with your immediate natural environment, get out and breathe.
FIND A BALANCE:
You need to find a balance in your life. Schedule and prioritize your time and goals. Delegate where you can and always ask for help! Work smarter, not harder.
Take a moment to consider where you are and what you are doing. There’s a reason for it all. Find value, in yourself, your job, your relationships, your environment. This can give you a sense of purpose and clarity over your situation.
Recovering from burnout can be a gradual and lengthy process. It takes a toll on one's personal life, relationships, health, and quality of life. Still, by acknowledging and choosing to address it, you have taken the first step to recovery! Go easy on yourself, you got this!