A friend recently said to me, “Shea, are you okay? You seem a little out of it.” I wasn’t just tired. I had to admit, I was burned out. Like always, I overcommitted myself and underestimated the timing of things. This is typical of the creative, ADHD types with a lot of FOMO (fear of missing out). Here’s how you’ll know: The fun things become not so fun and the people, places and things that used to bring joy will feel like … dare I say, “work.”
READ MORE: (unless it feels like work)
In today's fast-paced post-pandemic world, it's not uncommon to experience burnout at some point in your life. Burnout is often characterized by physical and emotional exhaustion, reduced performance, and a general sense of disconnection from your work or daily life. Recognizing that you're facing burnout is the first step towards recovery and reclaiming your well-being. In this blog, we'll explore strategies and practical tips on how to deal with burnout once you've identified it.
1. Acknowledge and Accept
The first and most crucial step in dealing with burnout is acknowledging it and accepting that you're experiencing it. Many people tend to downplay their feelings or push themselves harder, thinking they can power through it. However, this can exacerbate the problem. Recognizing that you're facing burnout is a sign of self-awareness and strength. This might be very difficult for executives and those in leadership roles.
2. Self-Care is Non-Negotiable
One of the most effective ways to combat burnout is through self-care. Prioritize self-care activities that rejuvenate you physically, mentally, and emotionally. This might include:
Quality Sleep: Ensure you get enough sleep to recharge your body and mind. One in three adults do not get enough sleep.
Healthy Eating: Nourish your body with balanced meals to boost your energy levels.
Exercise: Regular physical activity can reduce stress and improve your mood.
Mindfulness and Meditation: Practice mindfulness to stay present and manage stress.
Hobbies and Interests: Engage in activities you're passionate about to relax and unwind. PLAY is essential for us even as adults. I wrote about that here>
3. Set Boundaries
Burnout often arises when you overextend yourself, whether at work, in relationships, or with personal commitments. Setting clear boundaries is crucial. Learn to say no when necessary, and communicate your limits to others. Boundaries help protect your time and energy, allowing you to focus on what truly matters. Boundaries also help us teach others how to treat us.
4. Seek Support
Don't face burnout alone. Reach out to friends, family, or a therapist to share your feelings and experiences. Talking about your struggles can provide emotional relief and help you gain perspective. If you're experiencing burnout at work, consider discussing it with your supervisor to explore potential solutions.
5. Prioritize and Delegate
In both professional and personal life, it's essential to prioritize tasks and delegate when possible. This is very important for executives, leaders and managers. Identify what truly matters and concentrate your efforts on those areas. Delegating responsibilities can reduce the overwhelming feeling that often accompanies burnout.
6. Take Regular Breaks
Incorporate short breaks into your day to recharge. Even a five-minute break to stretch or practice deep breathing can make a significant difference in your energy levels and productivity. For longer periods of respite, consider taking a vacation to disconnect from your routine. Ultimately, the goal is to create a life you don’t need a constant break from!
7. Learn Stress Management Techniques
Burnout is closely related to chronic stress. To effectively manage burnout, acquire stress management techniques. These might include deep breathing exercises, progressive muscle relaxation, or journaling. Find what works best for you and integrate it into your daily routine.
8. Reevaluate Your Goals and Values
Sometimes, burnout can be a sign that your goals and values are misaligned with your true desires and passions. Take time to reflect on what truly matters to you and make adjustments to your life accordingly. Realigning your goals can provide a renewed sense of purpose.
9. Seek Professional Help
If your burnout is severe and affecting your daily functioning, consider seeking professional help. A therapist or life coach can provide tailored strategies and support to help you overcome burnout and build resilience.
10. Find Your Village
Simon Sinek was interviewed and said, “All you need is one friend in your life who says, “You got this, I believe in you.” WATCH HERE! I agree with him. Being seen, heard and validated is what gets us moving. Success happens in community, not isolation.
“Burnout happens when you’re attempting to do all of the things you see other people do and not realize they have deep meaningful relationships you can’t see.” ”
Lastly …
THERE IS NO SHAME IN SAYING, “I don’t got this!”
Dealing with burnout is a journey that requires self-awareness, self-compassion, and deliberate actions to restore your well-being. Remember that recovery is possible, and you are not alone in your struggles. By acknowledging burnout, prioritizing self-care, setting boundaries, seeking support, and making necessary adjustments to your life, you can find your way back to a balanced and fulfilling life.
Much love,
Shea