Our top six tips for burnout recovery
Nicola's TOP Six Tips to Recover from Burnout
1. Recognize the symptoms of burnout
The first step involves recognizing and acknowledging that you are burnt out. It is essential to compare your current behaviour with a baseline behaviour to measure potential deviance. Are you more irritable, pessimistic, or tired than usual? You may have mixed deadlines, have difficulty making decisions, or have frequent sick days.
Burnout has three components: exhaustion, cynicism, and a lack of personal accomplishment.
With exhaustion, you will likely feel constantly tired and low on energy. Cynicism will leave you feeling disengaged from work, possibly withdrawn and generally glum. You might also feel cynical about your work. Lastly, a lack of personal accomplishment will result in a loss of productivity and reduced goal attainment, with feelings of self-doubt.
Chronic stress and burnout show up in the body. Symptoms may include aches and pains, headaches, hair loss, high blood pressure, gastrointestinal upset, muscle pain, skin rashes, excessive sleep, or weight gain.
2. Build self-care and recovery into your schedule: slowing down
We often excel at caring for others while neglecting our own well-being. However, giving ourselves permission to prioritize self-care sets off a positive chain reaction of well-being. Let go of any guilt and create a list of self-care activities that bring you joy and replenishment, tailored to your needs.
If your burnout is mild, try scheduling regular periods of rest, relaxation, and downtime throughout the week to recharge. However, if you’re facing severe burnout, consider taking more extensive measures like a vacation or stress leave to prioritize your recovery.
During recovery, it’s crucial to disconnect from work entirely. Avoid thinking about work to fully rejuvenate. You might set short time limits for work-related thoughts or remind yourself that dwelling on work during time off diminishes the benefits of relaxation.
Activities like vacations, wellness retreats, massages, and acupuncture can play a significant role in your recovery journey.
3. Learn Emotional Regulation
Burnout, as defined by the World Health Organization (WHO), occurs when we can’t effectively manage chronic workplace stress. But we can regain control by mastering our emotional responses.
Taking time each day to calm your mind can significantly reduce your reactivity to stress and help you stay grounded. Simple practices like meditation or mindfulness can make a world of difference.
We all have the power to choose how we respond to stress. Rather than feeling helpless, worrying, or overworking, focus on what you can control and let go of what you can’t. By shifting your mindset and taking intentional actions, you not only manage stress more effectively but also build lasting resilience.
3. Get accustomed with the concept
of energy management
Start by listing what drains your energy and what boosts it, both at work and at home. Then, look for ways to increase your energy boosters and cut back on the things that drain you.
For instance, if working from home leaves you feeling isolated and drained, consider joining a workout class in your community, working from a coffee shop for an hour each morning, or scheduling a midday walk with a neighbor.
If a specific type of work task saps your energy, try rearranging your tasks bit by bit. This process, known as job crafting, involves adapting your job to fit you better rather than changing yourself. A career or leadership coach can also help you find a position that aligns more with your strengths and needs.
4. Reach out and ask for help
To tackle stress and burnout, it’s crucial to seek support and assistance. Start by reaching out to your manager for guidance and support. They can help you with task delegation and prioritization techniques to lighten your workload and manage stress more effectively.
At home, consider enlisting your family to help with chores, hiring a house cleaner, or using meal kits to ease your responsibilities.
5. Setting limits and
learning to say No
To address stress and burnout, it’s vital to seek support and assistance. Begin by talking to your manager for guidance on task delegation and prioritization to help lighten your workload and manage stress more effectively.
At home, consider asking your family for help with chores, hiring a house cleaner, or using meal kits to reduce your responsibilities.
6. Keep Positive!
Focusing on small wins and progress can transform your outlook and enhance your recovery from burnout. Take time to savor and celebrate each achievement, no matter how minor it may seem.
Practice daily gratitude by reflecting on positive moments and accomplishments. Keeping a success journal can help you recognize and appreciate your progress, while mindful appreciation of everyday joys can ground you in the present.
By acknowledging your efforts and celebrating your successes, you can foster a positive perspective and reinforce your resilience.
Find the Support You Need to Thrive Again
Whether you’re feeling overwhelmed, stuck, or just unsure of the next step, Nicola is here to help.
Together, you can explore strategies tailored to your needs, helping you regain balance, resilience, and a renewed sense of purpose. Connect with Nicola today and take the first step toward feeling like yourself again.