Mental Health

How to Overcome Burnout?

Diane Carbo

31 Aug 2023 — 9 min read

Overcoming burnout and how to overcome it

Introduction: Understanding Burnout and Why We Need to Overcome It

Burnout is a state of physical, mental and emotional exhaustion caused by extended periods of stress. It is a condition that can affect anyone, regardless of age, gender or professional background. Dealing with burnout not only helps individuals maintain productivity in their daily lives, but it also allows them to find renewed energy and motivation.

Being able to recognize and tackle burnout should be an important part of everyone’s life, regardless of how busy they are. This guide will discuss how to identify the causes of burnout, adjust expectations, develop healthy habits, manage time better, prioritize tasks, get enough rest, stay social, take breaks, and develop coping mechanisms.

Identifying Burnout Triggers

Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It can be brought on by many different factors, so it’s important to identify what triggers your own burnout. Common triggers for burnout include too much work or responsibility, high expectations of yourself, feeling like you are not in control, feeling like you lack recognition or reward and not having any time for rest and relaxation.

It is important to recognize the warning signs that indicate when your body and mind are starting to become overwhelmed and fatigued. Symptoms of burnout can include difficulty focusing, lack of motivation, trouble sleeping, changes in appetite, increased feelings of irritability or anxiety, decreased productivity and general unhappiness.

If you find yourself in a situation where you are regularly feeling overwhelmed and exhausted, it may be time to take a closer look at what is causing your burnout and how you can manage and overcome it.

Understand Your Unique Triggers

When it comes to burnout, not everyone is affected by the same triggers. In order to better understand and overcome your own burnout, you need to take a closer look at what could be causing it. Here are some steps to help you identify your triggers:

Pay attention to moments when you feel overwhelmed, anxious, or exhausted. Note what was happening during those times and take it into account.
Think about if there is an underlying cause that might be contributing to the feelings of burnout. For example, do you feel overwhelmed because of demanding social situations or because of the fear of failure?
Ask yourself if there is something that can be changed or adjusted to make you feel less overwhelmed. Is it possible to reduce workload or make more time in each day for self-care?

Once you have identified your triggers, it will be easier to come up with ways to combat this stress and make proactive changes to your life.

Adjust Your Expectations

Burnout can be caused by unreasonable expectations. If we set ourselves up with goals that are too big, too difficult and too far away, it can lead to a feeling of being overwhelmed and unfocused. We can start to feel like we'll never reach our goals, leading to burnout.

When it comes to managing our expectations, it is important to ensure that they are realistic and achievable. Setting small, achievable goals can limit the amount of stress you experience and help you stay on track.

Here are some ways to adjust your expectations and prevent feelings of burnout:

Set realistic timelines for your goals: Break down your big-picture goal into smaller goals, that can be achieved in a shorter amount of time.
Forecast potential roadblocks: Consider what potential roadblocks you may experience when working towards a specific goal and plan ahead for them
Learn to accept failure: Understand that failure is part of life, and learn to be ok with it. Acknowledge when something doesn't go as planned and take the time to learn from those experiences.
Be honest about your capabilities: Don't commit to more than you can handle. Know your limits and respect them.
Celebrate small successes: Celebrating small victories along the way can provide motivation and help you stay on track.

By reducing the amount of expectations you have, you can avoid excessive stress levels, and stay focused on what needs to be done. Setting realistic expectations can help prevent feelings of burnout and make it easier to achieve your goals.

Develop Healthy Habits to Reduce Burnout

Burnout can be caused by a variety of factors, but one of the best ways to fight it is to form healthy habits that help reduce its symptoms. By making small and meaningful changes, you can begin reducing the impact of burnout in your life. Here are some tips for developing healthy habits:

Start your day off with intention – Each morning, take a few moments to reflect on what you want to accomplish and how you want to feel throughout the day.
Eat a balanced diet – Take the time to nourish your body with nutritious meals. This will fuel your mind and body with the energy it needs to tackle the day.
Exercise regularly – Taking the time to move your body is essential for both physical and mental health.
Create an organized schedule – Make a plan for each day that includes breaks and time for leisure activities.
Prioritize self-care – Make sure to take the time needed to check in with yourself emotionally and physically.

By implementing these healthy habits into your daily routine, you can reduce the effects of burnout. Remember to make small steps and be kind to yourself as you start this journey.

Managing Your Time To Avoid Burnout

Time management is a key part of avoiding burnout. If we don’t manage our time well, it can easily become overwhelming and ultimately lead to feelings of burnout. By taking the time to review your daily and weekly tasks, you can find ways to make better use of your time and prioritize tasks to prevent burnout.

To begin with, it’s important to get an understanding of what tasks take up the most time. Make a list of all of the activities that take up your time each day and week. After this comprehensive list is made, start to categorize them by importance. This will help you understand which tasks are the most crucial and need to be done on a regular basis.

It’s also helpful to look for areas of inefficiency in your day. Are there any tasks that can be combined or delegated to someone else? What activities could be automated or outsourced? Finding ways to streamline your tasks and activities will help ensure that you are not spending too much of your time and energy on unnecessary endeavors.

Once you have identified the most important tasks, listed them in order of priority. Make sure that the most urgent tasks are completed first, so that you aren’t left scrambling at the last minute. This will also help prevent you from feeling overwhelmed and stressed out. You should also make sure that you are scheduling in time for yourself, as self-care is another important way to prevent burnout.

It’s important to remember that managing your time effectively requires commitment and practice. It is not something that will happen overnight, but with dedication and patience you will eventually develop healthy habits to help you manage your time and reduce the risk of burnout.

Prioritize Your Tasks

When you have a lot to do, it can be difficult to know where to start. To avoid feeling overwhelmed, it helps to prioritize tasks by importance and urgency. Here are some strategies to help you prioritize.

Make Lists

Writing lists of tasks can help you become clear on what you need to do and in what order. Make sure to list tasks according to the level of importance and urgency. The list can also be used as a reminder if needed.

Break Tasks into Smaller Pieces

Large tasks can be intimidating so try breaking them down into smaller chunks that are easier to manage. For instance, instead of saying “write an essay”, break it up into sections like “do the research”, “outline the paper”, “write the introduction”, and so forth.

Prioritize High Consequence Tasks

Tasks with high consequences should be prioritized first. Tasks with high consequences often have tight deadlines and if completed late, could result in serious repercussions. Put these high consequence tasks at the top of your list and try to complete them before moving onto lower priority tasks.

Set Deadlines

Creating deadlines will help you prioritize tasks and stay accountable for your goals. Setting deadlines will also limit the amount of time available for tasks with lower importance or urgency. Having a timeline can help you better manage your tasks and accomplish the ones that are crucial.

Getting Enough Rest

Getting enough quality sleep is an important factor in preventing and managing burnout. Without proper rest, the body and mind can become fatigued, leading to a lack of productivity, impaired concentration, and cognitive function. To help build a better sleep schedule and maintain it, here are some tips:

Set a sleep schedule and stick to it. Try to go to bed and wake up at around the same time every day.
Avoid stimulating activities (e.g., watching television or playing video games) before bedtime.
Create a pre-bedtime ritual such as taking a warm bath or reading a book to help you relax before going to sleep.
Keep your bedroom dark, quiet, and cool.
Avoid using technology right before bedtime.
Avoid caffeine late in the day, as it can interfere with falling asleep.
Exercise regularly during the day, but avoid exercising close to bedtime.

Maintaining healthy social relationships is an important part of managing stress and preventing burnout. Staying connected with other people, engaging in conversations, and finding support can help reduce the stress that often leads to burnout. However, it’s also important to know when it’s best to take time for yourself and recharge. Here’s how to stay social while also avoiding burnout.

Finding enjoyable activities and social circles to spend time in will make it easier to get out and connect with others. Look for a group of friends or co-workers who offer emotional and mental support. Sharing feelings of stress, sadness, or anger can help you get through difficult times.

Participate in Healthy Discussions

Engaging in conversations that are uplifting, educational, or interesting can be beneficial. Take the time to listen to others when they’re talking and contribute when you feel comfortable doing so. Your opinion is valuable and can help build strong connections between you and the people you’re discussing with.

Know When to Unplug and Recharge

There’s no need to constantly be surrounded by people. Everyone needs some alone time to recharge and destress. Set aside a few hours each day to relax with a book, listen to music, or do something that will help clear your head. This will help bring back the energy needed for everyday life.

Take Breaks

Burnout can come from feeling overwhelmed at work or with other responsibilities, so it’s important to take regular breaks. Taking a break can be as simple as going for a short walk, taking a nap or reading a book. Vacations are also a great way to help reset and recharge. Planning days off or a longer vacation can also help reduce the feeling of burnout.

Having a break from your daily routine can help in reducing stress levels. It will also provide you with the opportunity to focus on yourself and make time for activities you love and enjoy. Making sure to take a break every now and then is key to maintaining good mental and physical health.

Developing Coping Mechanisms

It is important to find positive coping mechanisms, such as hobbies or exercise, to help manage feelings of stress or burnout. Choosing activities that you enjoy can help give you a sense of control and accomplishment over your day-to-day life. It can also give you much-needed time away from the stresses of work and other responsibilities.

Hobbies can provide a distraction from overwhelming thoughts and provide a time to focus on something that brings joy. They can also be a great way to practice self-care, which is essential for overall well-being. Exercise can also have mental health benefits such as providing a sense of accomplishment, boosting endorphins, and helping to reduce stress. It can be as simple as taking a walk or doing an online yoga class.

Finding new hobbies and activities can require some trial and error. It’s a good idea to make lists of activities that might interest you and create goals to help hold yourself accountable. Breaking tasks into smaller chunks can also help make them feel less daunting and more attainable.

It’s ok to take breaks from activities if they start to feel like another chore or obligation. The important thing is to recognize when you need to step away and take care of yourself. Give yourself permission to pursue activities that bring joy and relaxation, and allow yourself to try different methods until you find what works best for you.

Conclusion

Burnout can be a difficult thing to overcome, but with the right strategies and supports in place, you can achieve success. By taking the time to identify your burnout triggers, understand your unique needs, adjust your expectations, and develop healthy habits, you can begin to manage your stress levels more effectively. Managing your time better, prioritizing tasks, getting plenty of rest, staying connected with others, and developing coping strategies can all help to prevent further burnout.

If you’re still feeling overwhelmed after following these tips, don’t hesitate to reach out for help. There are many resources available that can provide guidance and support. Especially during times of stress, it is important to remember to take care of yourself and prioritize self-care.