How To Avoid Burnout
Burnout is extreme exhaustion that one can feel physically, mentally and/or emotionally. You may feel as if you’re drowning and overwhelmed by endless responsibilities and tasks. Burnout can also leave you feeling apathetic towards things that you normally enjoy. Other symptoms of burnout include depression, mood swings, insomnia, and exhaustion that doesn’t improve with sleep. The main cause of burnout is chronic stress. Stress that isn’t properly managed can eventually lead to burnout. This stress can come from a number of places and can be caused by demands from work or school, or even from a relationship with another if you are a caretaker or parent. While burnout is becoming more and more common in our society’s hustle culture, it is usually avoidable. By following the tips below, you can take a more proactive approach to avoid burnout.
Recognize The Signs
Burnout can quickly set in without you realizing, so it’s important to know the symptoms. This way, when you recognize the first signs of burnout, you can immediately take the necessary steps to resolve it.
The signs of burnout include:
Physical – chronic fatigue, frequent headaches, GI issues, insomnia, decreased appetite, weakened immune system
Emotional – feeling helpless, experiencing feelings of self-doubt, being apathetic toward things you normally enjoy, depression, anxiety
Behavioral – noticeable reduction in performance of routine tasks, withdrawing or isolating oneself, procrastinating, using alcohol/drugs to cope with stress
Being aware of the symptoms can help you to proactively avoid burnout and take action at the first signs.
Perform Regular Check-Ins
Oftentimes, we don’t realize we’re experiencing burnout until it’s too late. One way to avoid burnout in the first place is to perform regular check-ins with yourself. Take the time to ask yourself how you’re feeling throughout your day. This allows you to consciously evaluate your physical, mental, and emotional state. By performing regular self check-ins, you can indicate when you are feeling stressed, and thereby more easily identify what unfulfilled needs your body is trying to signal to you.
Set Healthy Boundaries
Make sure you have healthy boundaries for yourself in place. A lack of clear, set boundaries is one of the fastest ways to burn yourself out. Learn to say ‘no’ to additional responsibilities when you’re already feeling overwhelmed. Setting boundaries can be hard, especially for those who suffer from perfectionism or people-pleasing. However, setting boundaries for yourself is crucial in order to protect your mental energy and avoid burnout.
Take Frequent Breaks
No matter how many to-dos are on your agenda, it’s important to find time throughout your day to rest. While it may seem counterintuitive, taking breaks can actually help you to be more productive and avoid burnout. Taking breaks allows your mind and body to rest, even briefly, which can leave you feeling refreshed and rejuvenated. Scheduling regular breaks – including short ones throughout the day and longer ones for time off and vacation – can help to prevent burnout while managing stress levels.
Lighten Your Load
If you’re feeling overwhelmed, it can be helpful to find ways to lighten your load, if only temporarily. Taking on too much at once, for too long, can cause burnout. By lightening your load, you can ensure you are protecting your energy mentally, physically, and emotionally.
If you’re feeling overwhelmed at work, talk with your boss or supervisor about it. See if there are any tasks that can be delegated or shared with another employee. If school is causing you burnout, talk with a counselor about dropping any unnecessary classes or try scheduling fewer class hours per semester. While it can be harder to lighten your load as a caregiver, see if another family member would be willing to help you out part of the time. If you’re feeling overwhelmed as a parent and in desperate need of a break, ask a spouse or family member if they’d watch the kids one night a week to allow you to decompress.
Manage Stress
Managing stress is not only beneficial for avoiding burnout, it’s also good for your health both physically and mentally. Practice mindfulness techniques and stress-reducing exercises like meditation and yoga. Exercise regularly and get enough sleep. Make time to do things that excite you and bring you joy. Schedule exciting things to look forward to and create positive anticipation for the future.
Prioritize Self-Care
You’ve probably heard the popular saying “you can’t pour from an empty cup”. This phrase is a great reminder that we can’t take care of others without first taking care of ourselves. If we’re not taking care of ourselves, we can’t show up as our best selves at work, at school, or in our relationships with others.
Be sure to prioritize self-care by scheduling rest time into your schedule, and take the time to do something just for yourself – whether it’s taking a bubble bath, reading a novel, or watching an episode of your favorite guilty pleasure TV show – each day.
Stay Organized
Using tools like to-do lists, calendars, and project management apps to stay organized can help you to avoid burnout.
By keeping your calendar, as well as any work or personal projects up-to-date and well organized, you can manage your time more effectively. This way, you can more easily see an overview of where the majority of your time is being spent, and where you have room to make adjustments to fit your needs.
Making to-do lists can also be a helpful way to keep track of important tasks you need to get done. It also feels satisfying to check things off your list as you complete them. Just be sure not to add too much to your to-do list so as not to overwhelm yourself. Keep it reasonable and attainable, and don’t be too hard on yourself if you don’t manage to get everything done in a single day.
Reevaluate Your Goals
Sometimes we realize we’re working towards something we don’t actually want for ourselves. Maybe that college degree you thought you wanted isn’t as fulfilling as you expected. Or, perhaps like myself, you one day come to the understanding that you’re pursuing someone else’s dream for you, and not your own.
If you recognize these feelings yourself and feel as if you’re running yourself ragged for something that no longer makes you happy, it’s time for a change. When you’re pursuing a life that truly excites you, you’re much less likely to experience burnout. While starting over can feel scary, it can actually be a good thing and provide you with a renewed sense of purpose. By taking the time to make sure your goals align with your current values and passions, you can stay motivated and avoid burnout altogether.
Seek Support From Others
When you start to feel the symptoms of burnout, it’s important to remember you’re not alone. Talking about how you’re feeling with a trusted friend or family member can provide you a safe place to openly vent about your emotions. Sometimes merely getting your thoughts and feelings out of your head can allow you to feel lighter and gain a fresh perspective.
While friends and family can offer emotional support and advice, it’s important to seek professional help when you need it. Trained professionals have access to resources and useful tools to help you overcome negative thought loops, manage stress, and design and start living a life that truly fulfills you!
Conclusion
While experiencing burnout feels uncomfortable, it is usually avoidable if proactive steps are taken. Knowing the symptoms of burnout can allow you to take the necessary steps to get back on track at the first signs. It can be helpful to do regular check-ins with yourself to consciously evaluate how you’re feeling. Setting clear boundaries, practicing self-love and compassion, and learning how to effectively manage stress are all key factors to avoiding burnout. Of course, if you do find yourself experiencing symptoms of burnout such as depression or anxiety, it’s a good idea to seek help from a trained professional for guidance.
Experiencing burnout? Maybe it’s time to temporarily disconnect from technology – check out this article on why it’s critical to unplug occasionally.
Photo Credit: Anna Tarazevich on Pexels
