14 Steps to Take When You’re Burned Out so You Can Stay Energized and Focused
We all know the feeling. That sense of emptiness, dread, and paralysis washes over you as you realize that once again, you're working long hours and not getting anywhere. You feel like you're stuck in a burnout cycle with no end in sight.
Burnout is a serious issue. According to the American Psychological Association, it causes 120,000 deaths each year in the United States alone. And if that's not alarming enough, burnout also costs businesses an estimated $300 billion annually due to decreased productivity and increased healthcare costs.
In this blog, we'll share 14 steps to take when you're burned out to get your life back on track and start enjoying your work again.
1) Notice the signs of burnout.
One of the earliest signs of burnout is a general feeling of being overwhelmed. If you're constantly struggling to keep up with your to-do list and you're feeling stressed and anxious, it's time to take a step back. Another sign of burnout is difficulty concentrating or making decisions. If you find yourself having trouble focusing on tasks or you're making more mistakes than usual, that's a red flag. Additionally, if you're feeling increasingly negative or pessimistic, that's another sign that you might be headed for burnout.
Thrive Tip:
Everyone experiences these things from time to time. But if you're noticing these symptoms on a regular basis, it's important to take action before things get worse. Burnout can lead to serious health problems, so if you suspect you might be heading down that road, make sure to reach out for help.
2) Reconnect with your passions.
When you're feeling burned out, it's easy to lose sight of what you're fighting for. Take some time to reconnect with your passions – whether that means revisiting old hobbies or exploring new ones.
Thrive Tip:
Keep a "passions" list handy to refer to when you need a reminder of what motivates you.
3) Get moving.
Exercise is one of the best ways to boost your energy and mood. And even if you don't feel like working out, just getting up and moving your body can make a big difference.
Thrive Tip:
Make time for at least 30 minutes of exercise each day, even if it's just a brisk walk around your neighborhood.
4) Simplify your life.
When you're feeling overwhelmed, it's often because you're trying to do too much. Take a look at your schedule and see what you can cut out or delegate to someone else.
Thrive Tip:
Make a list of your top priorities and focus on them one at a time.
5) Connect with loved ones.
When you're feeling burned out, it's easy to withdraw from the people you care about at work and work. But social support is crucial during tough times. So reach out to your friends and family members – even if you just need to vent or take a break from talking about work.
Thrive Tip:
Schedule regular check-ins with your loved ones, whether that means weekly phone calls or monthly get-togethers.
6) Take a break from technology.
If you're constantly glued to your phone or laptop, it's time to unplug. Taking a break from technology will help you relax and recharge..
Thrive Tip:
Set aside some "tech-free" time each day, even if it's just for an hour.
7) Get enough sleep.
Staying up late and trying to get more done is tempting when you're feeling burned out. But sleep is crucial for your mental and physical health. So make sure you're getting enough rest – even if it means going to bed a little earlier than usual.
Thrive Tip:
Aim for at least eight hours of sleep each night.
8) Eat healthy.
What you eat has a significant impact on your energy levels and mood. So make sure you're fueling your body with nutrient-rich foods.
Thrive Tip:
Incorporate more fruits, vegetables, and whole grains into your diet. And limit processed foods and sugary drinks.
9) Practice self-care.
When you're feeling burned out, taking care of yourself mentally and physically is essential. So make sure you're doing things that make you happy and help you relax. Self-care might include reading, spending time outdoors, or listening to music.
Thrive Tip:
Find at least one thing that you can do each day just for yourself.
10) Decrease exposure to work stressors.
If your job is the source of your burnout, it's time to make some changes. Reducing this stressor might mean looking for a new job, taking on less responsibility at work, or setting boundaries with your boss.
Thrive Tip:
Keep a "work-life balance" checklist to help you identify and reduce stressors in your life.
12) Automate your finances.
Money can be a major source of stress. But you can take some of the pressure off by automating your finances. Simple automation might include setting up automatic bill payments and savings transfers.
Thrive Tip:
Make a budget and map out your financial goals. Then automate as much as you can to make it easier to stick to your plan.
13) Delegate and ask for help.
When you're feeling overwhelmed, delegating tasks and asking for help are essential. Delegation will lighten your load and allow you to focus on what's most important.
Thrive Tip:
Don't be afraid to ask for help – whether it's from a colleague, friend, or family member.
14) Seek professional help.
If you're struggling to cope with burnout on your own, don't be afraid to seek out professional help. A therapist can provide support and guidance as you navigate this difficult time.
Thrive Tip:
Talk to your doctor about your symptoms and see if they recommend therapy or medication.
Conclusion:
These are just a few steps you can take to manage burnout. The most important thing is to listen to your body and mind and give yourself the time and space you need to recover. Remember, you're not alone – we've all been there. We’ve put together a Resilience Toolkit for you with all the resources you need to take care of yourself mentally and physically. Use these tools to start rebuilding your life and career. And know that you are not alone in this. We are here for you every step of the way.
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