When work stressors become too much for us and we can’t deal with it effectively, this leads to burnout. Burnout can be described as constant mental and physical exhaustion from work, school, and even other parts of life. Recognizing signs of burnout, and recovering if burnout has already happened to you, is vital to your well-being.

Avoiding Burnout

Averting burnout can be much easier than recovering from it later. A great start to preventing burn out is creating boundaries. These boundaries need to prioritize tasks and dictate your work hours clearly. When creating boundaries of any kind, it is important to really stick to them no matter what. This creates secured space to relax and disconnect from your work life. For some, mindfulness may be useful in stopping burnout. This means doing things like: yoga, meditation, guided breathing,and even journaling how you feel. Regularly doing these actions can keep you grounded and feel more in control. Another good way to stave off burnout is maintaining hobbies outside of work. By having a space where you can do the things you love, and perhaps socialize with others, you have generated a place to disconnect from work and feel valued with things (and often people) you love.

We all hear this constantly, but check on your physical health! Are you maintaining a good 7-9 hours of sleep? Is your sleep consistent (even if it’s a little less)? Do you eat well; having a balanced diet that works for you? Ensure that you are getting exercise as well; even a 20 minute walk is enough to help your health! These things affect each other immensely and thus affect your health both physically and mentally. While there are numerous, additional ways to prevent burnout, it’s also vital to figure out how to handle it if you are already going through it.

Handling Burnout When it Happens

Although strategies for preventing burnout, and managing it when it does happen, majorly overlap, there are still some things that differ. When it comes to any problem, you have to acknowledge it first. Some people might have a hard time accepting they are burnt out because they love what they do, or for example, if you’re a caregiver, you may really care about the person you watch over. Whatever the reason is, it’s okay to admit you’re having a hard time and need help and/or change. The next paramount part is practicing self-care. Be nice to yourself! When you think about yourself, grant yourself the same kindness you would say to a friend or loved one. Give yourself enough grace to feel through it and do something to make you feel a little better. You could take a nice bath, sleep in for an hour, make plans to a restaurant or elsewhere you have wanted to go to, alone or not. Taking care of yourself can ease the hardships of burnout and redirect you to feeling good again.

While you’re feeling burnt out, this may be the time to evaluate what your goals and values really are and maybe even research different paths or opportunities. Consider what is making you burnout and see if there is anything you can change to shift yourself in a better direction. Finally, don’t be afraid to reach out for help! Depression can become a problem for many individuals who are burnt out over a long period of time. Surround yourself with people who love and support you, and do not feel bad for reaching out to a mental health professional. (Here are links to helplines for anyone who is struggling: https://www.apa.org/topics/crisis-hotlines & https://findahelpline.com/ )

Stay Motivated and Manage Your Burnout!

With the aforementioned, we can all stay on track and navigate burnout successfully!