Burnout

Burnout is a state of emotional and physical exhaustion that arises from the sustained build-up of chronic and unresolved stress. It can manifest as feelings of energy depletion, increased mental distance from one’s job, and a sense of negativity or cynicism related to one’s work, leading to reduced professional effectiveness. While it can masquerade as depression and anxiety, burnout is a distinct condition. It is not limited to the workplace; for instance, stay-at-home parents or caregivers can also experience burnout. Often, fatigue is a key indicator that one is on the verge of burnout. Unaddressed overwhelm can also lead to cycles of anxiety, fatigue, and temporary despair, as the nervous system sends messages through symptoms to prompt a shift in self-care. Burnout develops over a long period and does not resolve on its own.

Here is an overview of main strategies to recover from burnout:

• Mindset and Self-Awareness:
  • Cultivate resilience: Actively work to build and maintain a thriving brain state that can navigate stress with confidence.
  • Identify early signs: Be vigilant for indicators of waning resilience in yourself and others.
  • Focus on the positive: Shift attention from negative thought patterns to what is going well.
  • Practise self-compassion: Treat yourself with kindness and courage, especially when faced with difficult thoughts or experiences.
  • Normalise and reframe: Understand that experiencing difficulties is not abnormal, helping to calm distress and separate your identity from the problem.
• Self-Care and Lifestyle Adjustments:
  • Prioritise sleep: Aim for seven to nine hours of restorative sleep each night, maintaining a consistent sleep routine. Be aware that worry about sleep can worsen symptoms, so try not to focus on not sleeping.
  • Engage in physical activity: Regular aerobic exercise and movement are crucial for brain health and stress management.
  • Nourish your body: Follow a brain-healthy diet, and consider reducing or eliminating caffeine, sugar, and processed foods.
  • Create boundaries: Establish clear distinctions between work and personal life to prevent work concerns from spilling over into your home and self-care time. Learning to say “no” assertively is a vital skill for managing demands and protecting your energy.
  • Take regular breaks: Integrate deliberate “aimlessness” breaks throughout the day to give your mind and body a complete rest, especially during high-demand situations. This can involve stepping away when conversations get heated or purposefully disconnecting from digital devices.
  • Reduce information overload: Limit the constant barrage of information by being disciplined about what you pay attention to and by delegating tasks where possible.
  • Seek social connection: Spend time with supportive friends and family, as strong social relationships contribute to overall well-being and can provide crucial emotional support.
  • Cultivate gratitude: Regularly write down three things you are grateful for to encourage your brain to notice more opportunities for positivity.
• Therapeutic Techniques and Practices:
  • Mindfulness: Practise paying attention to the present moment without judgment. This can be achieved through formal exercises or informally by noticing thoughts, feelings, and bodily sensations.
  • Cognitive Defusion (ACT): Learn to take your thoughts less literally, reducing their power. Techniques include repeating a problematic word until it sounds meaningless or personifying your thoughts (e.g., “Mr. Anxiety is talking”).
  • Havening: Utilise Havening Techniques to calm the nervous system, deepen resilience, and process distressing experiences. Self-Havening can be an immediate intervention for day-to-day stresses.
  • Value-guided action (ACT): Identify what truly matters to you in life (your values) and commit to taking steps towards these valued directions, even when anxiety is present. These actions should be perceived as freely chosen and consistent with your values.
  • Goal setting: Set well-defined, specific, measurable, realistic, and time-bound goals that are phrased positively and are within your control. Break large goals into smaller, incremental steps to avoid feeling overwhelmed.
  • Structured problem-solving: When faced with problems, define them specifically to understand their limits and identify actionable solutions.
  • Journaling: Use a journal to track thoughts, feelings, and progress, allowing for self-reflection and a clear overview of your mental state.