Updated: Sep 23
Are you feeling run down and exhausted? Do you struggle to get through the day, let alone achieve your goals? If so, you may be experiencing burnout.
How To Recover From Burnout
Burnout is a state of chronic stress that can lead to physical and emotional exhaustion, cynicism, and feelings of detachment from work or life in general. When burnout goes untreated, it can have serious consequences both professionally and personally.
But don't worry - there is hope! You can do many things to recover from burnout and regain vitality. In this article, we will explore nine wellness strategies to help you get your life back on track. So read on for tips on taking care of yourself physically and emotionally.
1. Practice Mindfulness
One of the best ways to combat burnout is to practice mindfulness. Mindfulness is being present in the moment and paying attention to your thoughts, feelings, and sensations without judgment. It can help you become more aware of how your mind and body react to stressors in your life. In turn, this can help you manage stress more effectively.[*]
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Journaling is another excellent tool for managing burnout and improving your well-being.[*] Writing down your thoughts and feelings can help you process them healthily. Writing in a journal can also be a helpful way to track your mood and stress levels over time. If you're unsure how to start, try writing for five minutes every day about anything that comes to mind.
3. Mood/Stress Tracking
In addition to journaling, you may also find it helpful to track your mood and stress using a wellness app or mood tracker.[*] Tracking your physical symptoms can help you identify patterns and triggers for your burnout. When you know your triggers, you can develop coping mechanisms for dealing with them.
Regular exercise is a great way to combat burnout for several reasons. First, it can help to relieve stress and improve your mental and physical health.[*] Exercise also provides a much-needed break from work or other responsibilities. And lastly, physical activity can help to boost your energy levels and improve your overall health. So even if you don't feel like it, try to make time for a little bit of exercise each day.
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5. Professional Help
If you're struggling to manage your burnout on your own or experiencing frequent negative feelings, professional help may be a good option for you. A therapist can help you identify and address your burnout's root causes. They can also provide you with coping strategies and resources for tapping into positive emotions and managing stress more effectively.
6. Healthy Diet
Eating a healthy diet is essential for overall health and well-being, but it can be especially beneficial when experiencing burnout. Foods high in antioxidants, omega-3 fatty acids, and vitamins B and C can help reduce stress levels and improve mood.[*] So make sure to include plenty of fruits, vegetables, and whole grains in your diet.
7. Prioritizing Sleep
Research suggests that getting enough sleep is crucial for recovery from burnout, although additional research is needed.[*] When you're tired, your body and mind are more susceptible to stress. So make sure to get at least 7-8 hours of sleep each night. And if possible, try to avoid working or using electronic devices in the hours leading up to bedtime.
8. Creating Boundaries
One of the leading causes of burnout is having too much on your plate. So it's essential to learn how to say "no" and set healthy boundaries. If you're dealing with job burnout, you may be feeling emotionally exhausted. Setting healthy boundaries can help you discover a healthy work-life balance. Learning how to create boundaries can also help you avoid taking on more than you can handle, reducing your overall stress levels.
9. Seek Help From a Friend or Family Member
If you're struggling with severe burnout, don't be afraid to seek help from a friend or family member. Sometimes, just talking to loved ones who understand your personal values and what you're going through can help you cope with a stressful event and create more balance in life. They may also be able to offer practical support, such as help with childcare or household chores. Having a supportive family and friends can help prevent burnout in the future, and it is also associated with improved mental benefits.[*]
Stress Management Techniques for Burnout Recovery Process
If you're dealing with burnout, don't hesitate to contact a medical professional for help. Many resources and people can support you on your journey to burnout recovery. In addition, implementing some or all of the above strategies can help you regain vitality, well-being, and energy. So don't give up. Keep moving forward.
Our printable mood tracker can help you track your mood and physical symptoms and identify patterns and triggers for your burnout. When you know your triggers, you can develop coping mechanisms for dealing with them.