5 Ways To Banish Burnout

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Burnout is a state of physical and emotional exhaustion, which can be caused by long-term work stress, or by working in a physically or emotionally draining role for a long time. For many of us, the pandemic has blurred the lines between work and home life. With less time assigned to rest and increased stress levels becoming the norm — we’re tired! 

As the winter weather drags on and the initial new year motivation has long worn off, it’s time to refresh, renew, and refocus. Here are our 5 top tips to avoid burnout:

1. Rest And Reflect

It can’t all be hustle and productivity. It’s important to allow time for rest and recovery: just as going to the gym is easier when you’re well-rested, you will feel stronger mentally when you allow your mind to rest. While taking time off work isn’t possible for everyone, committing a couple weeks to rest as much as possible can help to fend off lingering symptoms of burnout. 

In allowing this time to breathe, we can also reflect. Reflecting is good for perspective: it can help us to understand how far we’ve come compared to where we started, and to feel proud of our achievements, no matter how big or small. In the depths of burnout exhaustion, progress feels hopeless — but allowing enough time for rest and reflection can allow you to remember your purpose.

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2. Listen To Your Body

Take time to take care of your body. Scanning your body can form a regular part of your day-to-day, as you intermittently check in with yourself and your feelings. Reading this, take a deep breath. Unclench your jaw and relax your shoulders. 

Mental Health UK say that burnout won’t simply go away on its own — rather, “it can worsen unless you address the underlying issues causing it. If you ignore the signs of burnout, it could cause further harm to your physical and mental health in the future.” When we’re in tune with our physical needs, we know when we need to recharge by prioritising rest, hydration, and nutrition. 

I like to imagine that the food I eat is nourishing my body with nutrients, while it also nourishes my soul with happiness. Moving your body is important too, especially if you sit at a desk all day: yoga or stretching is a great way to channel both mind and body together into meditative moments of release and reflection.

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3. Don’t Fall Victim To FOMO

Contrary to what we may force ourselves to believe, we can’t do it all. It also won’t feel good to try — there’s nothing noble about running yourself into the ground. It’s best to strike a balance: socialising and taking on extra projects can be rejuvenating, but you also need some time to re-energise.

The fear of missing out is a powerful force which can push us to take on more than is good for us: for example, making it to post-work drinks, the gym, your friend’s party, meal prepping, taking on two new projects, and meeting that deadline might be possible next week — but it means you’ll have to put even more time aside to recover once it’s done. It’s important to understand our limitations, balance busy periods with required rest, and build the confidence to set boundaries and say no when we need to.

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4. Intentionally Carve Out Time For Yourself

In the spirit of setting boundaries, make sure you actually set time aside for your needs. Whether this is through journaling, meditation, or just having a bath — alone time can help you to clear your mind, and force you to face whatever it is you might be trying to avoid. 

The founder of mindfulness-based stress reduction (MBSR), John Kabat-Zinn, says that although it might seem counterintuitive, a constructive method of managing stress is to slow down and pay very close attention to it. In an interview with NPR, he states that “The more present we are, the more we are our full dimensionality of being, the more we are there for our family, for our friends and for our colleagues and for the world itself”. In being intentional about finding moments of peace, we can help others as well as ourselves. 

Instead of looking outwards for constant distraction, take the time to look inwards.

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5. Express & Connect

If you’re feeling overwhelmed and trapped, and experiencing self-doubt and detachment from the world around you, burnout could be the culprit. A good way to combat this is to express your feelings — whether through talking out loud, or using a creative outlet. When we can externalise deep-seated feelings, they’re often easier to face. This can be as simple as talking about your feelings to a friend or family member: getting stress off your chest can help to lighten the load. Making time for a creative outlet such as painting, singing, or dancing can also help you to release negative energy and decompress.

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