Burnout recovery: effective ways to get back on track

Do you feel constantly drained? Is stress taking over you? If that’s the case, you might be experiencing burnout. Burnout is more than typical stress – it happens as a result of handling challenging responsibilities on a chronic basis. The fatigue and detachment you experience when you are burned out have a significant impact on your mental health – so much that your reality becomes distorted and it seems like that peace of mind you wish for is far away from you.

You don’t get to experience burnout overnight – it is a gradual process that robs people of their energy and passion for their job. And since it happens slowly, it might take some time until you notice the symptoms.

However, once it takes over you, it can interfere with all aspects of your life, affecting your ability to function properly. It’s essential to mention that burnout won’t go away on its own – if anything, it might even get worse and cause more harm in your life. But that doesn’t mean you can’t overcome it. Although it takes time, recovering from burnout is possible.

How do you recognize burnout?

Acknowledging the signs of burnout is the first step towards recovery. And once you identify it, you’ll also know how to prevent it in the future.

The reason why burnout is difficult to recognize is that everyone experiences stress differently. However, there are some key signs that could point out to burnout:

• Feeling emotionally exhausted;
• Having difficulty concentrating;
• Experiencing frustration and irritability with your colleagues;
• Loss of motivation;
• Fatigue;
• Lower productivity;
• Self-doubt and low self-esteem.

How to recover from burnoutGive yourself compassion

Experiencing burnout can make you feel like you’ve lost your purpose and direction. You might start thinking you can’t do things properly, and your goals might seem impossible to achieve. But if burnout took over your life, the reality is you’ve probably done more than what most people would think they’re capable of.

Think about how you’d talk to a friend in the same situation. Would you tell them they failed utterly? Our best guess is you wouldn’t – instead, you’d be empathetic and kind with them. Then why not give yourself the same love and support? Remind yourself you’re only human, and you cannot be perfect. What you can do is use your strengths to do your best – but not when you’re running on empty.

Think about your needs

To recover from burnout, you need to take care of both your physical and mental health. When you’re burned out, the ideal solution would be to clear your schedule, forget about your responsibilities, and take time off to relax. However, sometimes this is impossible to achieve – especially for people who have to pay bills and take care of their children or for those who have to provide support for a sick family member.

Still, there are ways you can recharge and practice self-care, such as:

• Drinking enough water and eating balanced meals;
• Including physical activity in your daily routine;
• Getting a good night’s rest;
• Balancing the time spent with loved ones with the time you spend alone.
• Using relaxation techniques such as mindfulness, yoga or meditation.

If taking a break from work is an option for you, you might consider getting into a burnout program and finding balance in your life again by connecting to your mind, body and soul.

Reach out to a therapist

Overcoming burnout is challenging, especially if it has already affected the quality of your life. Therapy is a wonderful tool that can help you get through this challenging experience: you can explore what leads to burnout, what are the most difficult aspects of this situation and learn coping methods – all under the guidance of a mental health professional.

Burnout can lead to feelings of depression, so it’s critical to reach out to a therapist if you experience a constant low mood and feel helpless.

Here are some things you can consider when looking for a mental health professional to help you overcome burnout:

• They help clients differentiate between depression, anxiety and burnout;
• They have experience in treating burnout;
• They understand your circumstances and make you feel safe;
• They help you build short-term and long-term goals.

Identify and replace negative self-talk

During stressful times at work, you might start beating yourself up. However, this won’t help you move forward - since you’re already in the midst of a stressful period, being hard on yourself is the last thing you need.

Notice when you’re stuck in the negative self-talk pattern and try replacing it with a more nurturing language. Pay attention to how you talk to yourself and respond to that negativity with compassion. For instance, instead of saying ‘I’m a failure for making such a mistake,’ try something like ‘I am concerned about doing a good job, but one mistake doesn’t define me. I can do better next time.’

Set boundaries

You’ve probably already heard that setting boundaries is crucial. But why is it such a big deal? Setting limits helps you protect your personal space and mental health. It’s basically telling people what you’re okay with and what you’re not okay with. When boundaries are crossed, they can lead to intense negative emotions, like anger and resentment. On the contrary, when you know your limits and learn how to communicate them assertively, you can build healthier and more sustainable relationships with the people in your life.

While recovering from burnout, it is essential to set boundaries on the time you give to other people. By doing this, you will manage stress better and won’t get overwhelmed because you have too many commitments.

Setting boundaries also means learning how to say no and understanding that you’re not mean for not accepting a request. Before making a commitment, stop and think about what will be required of you if you accept the demand. Then, ask yourself whether you have the energy and time to do that. Be honest to yourself and remember that honoring what is truly important to you is a key point in preventing burnout and taking care of your mental health.

The bottom line

Burnout is distressing and can make you feel like there is no hope. However, it is treatable – though the recovery process might be lengthy, it will help you get more in touch with your goals and values and learn ways to manage stress. Plus, you’ll be better prepared to navigate through difficult times in the future.