Recognizing that you are burned out can be challenging as it creeps up on you gradually. If you feel uninspired, chronically tired, or withdrawn, your body may be telling you to slow down. It’s also worth noting that mental, physical, and emotional exhaustion can have a permanent place in your life when you don’t take the time to heal. If you have been wondering how to recover from burnout, here are six ways.
- Identify your stressors
The first step to recovery is to acknowledge that you are burnt out. Doing so will help you pinpoint the stressors that have brought you to that state. If you have been overworking yourself, you must learn how to delegate and take on responsibilities you can handle. If you work in a dysfunctional environment, you might need to start searching for a new job or change your position. Consider talking to a therapist or enrolling in a mind body coaching program to aid you in letting go of your stressors and discovering your zen again.
Exercise plays an integral role in helping you feel energized again. Instead of feeling trapped in the monotonous cycle of lethargy and depression, include some activities in your day. You can start with short walks before you settle into aerobic workouts. If you love dancing, find that passion again in a studio and shed off your anxiety and a few pounds. Also, you can try yoga, tai chi, and other sports like tennis or golf. Exercising will help to uplift your mood and improve your cognitive processes.
3. Rekindle your social life
Your social life might not be much to write home about, but rekindling it can help you recover quickly. Contact your family and friends to let them know what is happening with you. Their love and support will help you cope and regain your self-love. Carve out time to be involved in family activities and try to show up for dates. Having fun will help you to de-stress, so keep this in mind. Be open to traveling outside your environment to unwind and gain a new perspective.
4. Set boundaries
After identifying your stressors, create boundaries that reflect your goals and stick to them. You can start with one or two to prevent you from getting overwhelmed. For instance, if you are burnt out from being a caretaker, take periodic breaks and assign your activities to another family member. Ensure you enjoy your day to the fullest without overextending yourself and risking your well-being. If you are facing work-related stress, you can let your manager or co-workers know that you no longer take on additional work after office hours. Having boundaries will not only make you assertive about your needs in the future, but it will also protect your best interests and allow you to prioritize your well-being.
5. Learn stress management techniques
Although stress is a part of life, it can aggravate and jeopardize your emotional, physical, and mental health when left unmanaged. Therefore, try tracking your stress levels by checking in with yourself daily. Stay in tune with your feelings and the physical sensations in your body. You can also start deep breathing exercises for meditation if you feel overwhelmed. A five-minute journaling session at a convenient time of the day will create an outlet for your emotions. If you are tech-savvy, you can use an app to check your high-stress and low-stress days. Other techniques include good sleeping habits, practicing gratitude, and getting in touch with your creative side, so feel free to leverage them.
6. Maintain a healthy diet
It’s worth noting that your diet affects your mood. You need to fuel yourself with the right food to heal from burnout. Feeling low on energy can be easily resolved by consuming complex carbs like quinoa, oats, and brown rice. A healthy gut produces serotonin, which is a hormone responsible for the feeling of happiness. Consume dietary fiber, like whole grains, fermented food like kimchi, and fiber supplements to keep your digestive system on track. While at it, avoid ultra-processed foods, alcohol, and sugar. Too much coffee can make you edgy, disrupt sleep, and increase anxiety, so ensure you take this beverage moderately. Also, ensure you practice good eating habits by eating three square meals to maintain energy levels.
The road to recovery might take a few days to a couple of years, but if you stay kind to yourself and consistent, you can take yourself out of the rut and enjoy a positive life.