Recovering from Burnout
There’s a quote that says:
“If you don't pick a day to relax, your body will pick it for you.”
And this couldn’t be more true.
We’ve all experienced it: that exhausted, overwhelmed, brain fogged, anxious feeling. Burnout. It’s the result of overworking yourself for too long. It’s burning the candle at both ends and stretching yourself too thin, day after endless day. There’s no magic fix for burnout other than pure and prolonged rest. But there are small and simple ways to help you recover and relax on a daily basis, so you can prevent burnout from really bringing you down.
1. Get good sleep:
Getting consistent, quality, and adequate sleep is one of the best ways you can recover from burnout. After all, sleep is your body’s reset button. The key here is to be intentional about this part of your day. Don’t just sleep in order to get by, sleep in order to truly rest. Leading up to bed time, actively wind yourself down. Limit screen time and engage in relaxing activities like reading or taking a hot shower. Prioritizing good sleep can change everything.
2. Take some time off if you can:
I know, this isn’t a reality for everyone. However, if you have unused PTO or a day or weekend to spare, use it! A simple day trip, weekend getaway—even a staycation—can do wonders for your stress levels. It doesn’t matter what kind of trip or break you take, as long as you’re actively switching up your daily grind. Doing something different will help balance you out. It will reset your motivation and attitude, and this will help you to better accomplish your goals and tasks when you do return to your routine.
3. Lean on your loved ones:
Your close relationships are meant to support you through good and bad. So if you’re feeling burnt out, lean on your people. Talk openly to those closest to you. Let them know how and what you’re feeling. Sometimes, all you need is a listening ear and kind friend to lean on.
4. Try journaling and reflection:
Here at Golden Coil, we strive to help you organize your life with helpful pages and layouts that are customized to you. Journaling and tools for reflection are a part of this. No matter what is causing you to burn out, putting pen to paper can help you find calmness. There’s no right or wrong way to journal, just start putting words on paper! Try free writing in your planner or notebook (the Reflections Page is a great add-on for this). Write about how you feel and remind yourself that burnout is just temporary. If you don’t want to focus on the burnout itself, try creating lists of things you’re excited about for the future. This will help shift your mindset with positive thoughts to focus on.
5. Bring some joy back into your life:
For many of us, rest and recovery means sitting on the couch and watching your favorite show. There’s nothing wrong with this. In fact, you should do this. But once you’ve gotten your fair share of relaxation, bring yourself back to the moment. Life is full of so many meaningful activities that spark joy. Think about whatever hobby or activity brings you simple joy, and get back to doing that thing. This will help re-focus your energy on something that’s engaging and meaningful to you.
6. Get moving:
For many people, burnout can cause physiological symptoms like anxiousness, sleeplessness, and even heart palpitations. To help shake these uneasy feelings and symptoms, do something active. Go for a walk outside, take a dance class, try some spring gardening. Connecting with your body will help ground you when burnout causes anxiety.
7. Be patient:
Properly recovering from burnout takes time and intentional rest. Be patient with yourself. Some people may just need an afternoon off, some people may need weeks off. Be honest with yourself about what’s causing your burnout and what you realistically need. Once you’ve done some reflecting, don’t rush the process. Go easy on yourself and allow your mind, body, and soul to recover from whatever race you’ve been running. You need this.
In today’s world, burnout is real, and all too common. Whatever stage of burnout you’re in, I hope this article gives you some helpful ideas. All seven of these tips share a common thread: intentionality. Be intentional with your time. It’s precious. Use it to do what you truly need—and it’ll help you come back to yourself.