Burnout

Burnout occurs due to prolonged, excessive stress and overworking. You can however, be under stress and thrive, so why do some of us experience burnout? You know there may have been times in your life where you had a lot going on but managed it. You may have felt resilient, strong and busy, but happy and in control.

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Overwhelming Stress

With burnout it is very different from that. Instead of thriving as you juggle your life. The pressure and stress is overwhelming. The ability to manage everything dissolves as if all of your energy has deserted you. Burnout can make you feel exhausted, unable to cope and lacking in motivation.

How do you end up burned out?

It can be gradual or it can happen suddenly. Once, you were coping so well with everything and then all of a sudden, it feels like everything is falling apart. You may lose focus, feel confused and be unable to make decisions. During prolonged stress you may have lost some control to varying levels and you may have neglected your emotional and physical health in an attempt to keep going. Prolonged stress can quickly shift from being a sign of a full life, to something negative and overwhelming.

An imbalance between work and self-care

If you were overworking and overcommitting to things in your life you may have gradually neglected your diet, exercise and sleep. Perhaps you didn’t talk about your feelings enough and maybe you started some bad habits in an attempt to reduce your stress and keep on coping. This lack of self care has a huge effect on us in terms of stress, happiness, confidence and energy. It affects our mental, emotional and physical health.

When there is an imbalance of work and self-care it is clear to see that in this situation our ability to cope with a stressful and demanding life will be compromised. If you continue in the same vein, this is how you end up with burnout. You kind of run your battery down. Work pressures, perfectionism, relationship difficulties, caring responsibilities, illness or addictions can all contribute to burnout. So, what can you do to recover from burnout and get back in control of your life?

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Recover from burnout

There are probably practical changes you could make to manage stress in your life. So look at what could be changed. If you can, take some time off work to find solutions, ideas and positive changes that could help you. For example, could you work from home more often if that is more relaxed and comfortable for you? Could you implement a new healthy exercise routine or start engaging in a hobby you enjoy? Take a look at your life and routines, is there anything missing? Are there changes you could make? Once you have made some decisions and changes to your routines you can address the mental and emotional side of burnout.

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Stop trying to control everything

Burnout can occur when we try to control everything and make things perfect. Because it is unrealistic and impossible to do. Stress and frustration naturally result. Accepting what you cannot control or change is essential for your happiness and health. Becoming more easy-going and rising above irritations or challenges is one habit to bring into your life that will make you feel better.

Self care, rest and healing

Looking after yourself is key to recovery from burnout. Get a proper bedtime routine established to improve your sleep quality and quantity. A good morning routine is also really helpful as it gives you a positive start to each day. Talk to others about how you feel. You can’t change in an instant so while you are adjusting and healing talk to someone close, seek out a counsellor or engage with others online. Socializing can also help restore your positive self image and make you feel more valued. Burnout has similar signs to depression. Please see your doctor if you think you may be suffering from depression

Set goals

Think about what you want in life and who you would like to be. Avoid stress and negativity while healing from burnout and avoid negative people as much as possible. Consider, at least as a temporary measure, limiting your use of social media. Consider not following the news and current affairs. Establish a better routine, including healthy food and exercise. If possible take a daily walk in nature. Take time for yourself and think about what you desire. Write down your ideas and goals to help you make decisions.

Mindfulness

A new habit of mindfulness will help you manage stress, build resilience and think more clearly. Mindfulness is simply the practice of focusing on one specific thought at a time. When recovering from burnout you may have many thoughts racing through your mind. You may ruminate and dwell on the negative things that have happened.

Practicing mindfulness can help you change this process and take control and this will help your recovery. So try keeping your mind focused on the present moment, think of one thing at a time. If thoughts seem to be flowing too fast, imagine them being clouds floating through the sky. Let them float by. Don’t attempt to control them, just let them drift and bring your attention back to the present moment. The more you practice these techniques the quieter and more focused your mind will be.

Image: By author. Take a walk in nature

Gratitude and positive thinking

Think positive thoughts. Think about things you are grateful for each day. This helps establish positive thinking as a habit. Try making a list each morning and evening of 8 to 10 things you are grateful for. This habit, when practiced daily helps you develop a much more optimistic outlook. It helps you to naturally feel more gratitude and if you believe in the law of attraction, the benefits are even greater!

Checklist of things to do to address burnout:

• Take some time off work
• Consider what could be changed or improved in your life
• Exercise and take a walk in nature
• Eat a healthier
• Establish a morning routine
• Establish a bedtime routine
• Enjoy better sleep
• Start working on a hobby or project
• Talk to others, socialize
• Avoid negative people where possible
• Practice mindfulness
• Practice meditation and contemplation
• Reduce social media use
• Stop following the news
• Practice gratitude and positive thinking
• Try self-hypnosis
• Listen to calming, relaxing music

Use relaxing audios

Try a self hypnosis or meditation audio to reduce stress and promote calm. I have a vast range of titles on meditation, mindfulness, hypnotherapy, manifesting and affirmation in the shop on my website. Visit www.rachaeleccles.com

Image: Self Hypnosis Audio “Recover From Burnout” Available as an instant download or CD at www.rachaeleccles.com

Final thoughts

Burnout is a sign that something wasn’t right in your life. Give yourself the time to heal. Put yourself first. This is a time to take care of number one. You can review your life and where you are heading. Perhaps you will make some significant changes that will improve your life, or maybe just small adjustments are needed for you to feel at your best. This is an opportunity for you to find the right path, to set goals for yourself that will bring you satisfaction, self-actualization and happiness.