Suffering from Burnout? Here are 5 Ways to Deal with It
As we enter the holiday season, burnout is an ever present thing. Most of us look forward to this time of year, not only for the holidays, but for things to slow down. In fact, some only look forward to the holidays for that reason alone. Ugh. Burnout is a real thing and it causes all sorts of issues mentally and physically. If you’re suffering from burnout, here are five ways to deal with it.
1. Create boundaries
Burnout thrives in an environment where there are no boundaries. Not only is it important to create boundaries for yourself at work but also at home. Let’s start with work first. Look at your calendar, how many things on it are serving your needs vs someone else’s? Remember, every time you get an email, it’s because of someone else’s agenda, not your own. Suffering from burnout is a common issue at work, especially when trying to build your career. The sad thing is, you tell yourself you’ll work a ton to get to where you want to go, only to find out you have to continue working that much once you’ve arrived.
The home piece is just as important as creating boundaries at work. You MUST protect your time and space from things that don’t serve you. This is another area where burnout lurks and will haunt you. Saying yes to unnecessary ask’s or to do’s leaves no space for yourself. You’ll end up feeling exhausted and resentful towards others if you don’t build in protection of your time and space.
2. Jump on the inspiration train
What do I mean by this? If you’re suffering from burnout, it’s important to regularly find things to do that inspire you. One of the biggest problems with burnout is that you forget the things you used to do that satisfied and inspired your soul. Burnout tends to effect our souls more than our minds, if only because it’s a constant depletion of energy.
This doesn’t have to be something crazy or expensive either. It can be as easy as taking a long walk, going for a hike or spending time with people you love. A great way to find inspiration is through reading and by being in nature. If you have a little extra money, try signing up for a retreat of some sorts. The more your soul can feel inspired through new things, the quicker burnout will diminish.
3. Schedule blocks of work to avoid suffering from burnout
One of the things I find helpful when I’m feeling burnt out is scheduling blocks of work. It gives me something to look forward to and also breaks up my day in digestible chunks. When I’m working on a client project, it feels nice to have the option to surge and then break. This can be applied to any type of work. When you build things in before and after a project, the idea of working on that task doesn’t feel as daunting.
Use your calendar the same way you would use it to schedule a meeting. When the time is up take a break, even if you’re not finished with your work. Our minds need breaks to reset and refuel to avoid suffering from burnout.
4. Create an environment for restful sleep
Creating an environment for restful sleep can be difficult, especially if you work odd hours or have a very unpredictable schedule. Establishing a nightly routine to get your body in the right place is helpful. You can start by creating a consistent time that you go to bed and wake up every day to keep your circadian rythym in balance. This is the first step in what our bodies need to refuel.
When you lay your head down for sleep, keep the room very dark and quiet. You can use ear plugs or an eye mask if needed. Leaving your phone in the other room helps with quality of sleep because there’s less screen light entering your eyes when you open them, which disturbs your sleep hormones.
5. Put down the electronics
I know, I know – it’s so hard to put down our electronic devices. It’s even harder to keep them away from bedtime. Personally, I’m guilty of falling asleep while reading my phone. It’s a habit I’m working on breaking. Even though these little gadgets help us stay connected and entertained, they also have a lot of side effects that can cause burnout. One of those things is lack of sleep. I’m sure you’ve noticed the link between your device use and how well you sleep.
I know that if I’m using my phone at night for work or really anything else outside of guided meditation, it can put me into an anxious state of mind. Seeing updates from clients, friends, or family can keep you up at night especially when you’re in overdrive.
Using your phone before bed doesn’t help much either because that blue light it emits makes us more awake just when we need to be winding down. If you can, try putting your phone in another room when you go to sleep and see how it changes your mood. It might just save you from burnout!
Summary – Suffering from Burnout? Here are 5 Ways to Deal with It
Unfortunately, we live in a society that values working a ton over just about anything else. You know, the hustle culture. This is especially true for younger generations as they see how someone can become a millionaire overnight with instant success thanks to going viral on social media. Then the real work comes into play…
Remember to take the time you need to reset to avoid suffering from burnout. Try the tips above for at least one week and notice the difference you feel. Then come back and share them with me in the comments or on social media!
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