14 Steps to Take When You’re Burned Out so You Can Stay Energized and Focused

We’ve all been there, right? That heavy feeling of emptiness and dread creeps in as you realize you’re stuck in the grind, working long hours and feeling like you’re going nowhere fast. It’s like being trapped in a burnout cycle with no light at the end of the tunnel.

Burnout is no joke. The American Psychological Association states it leads to 120,000 deaths each year in the U.S. alone. And if that doesn’t grab your attention, consider this: it costs businesses an astounding $300 billion every year due to lost productivity and rising healthcare expenses.

But don’t worry, you’re not alone! In this blog, we’re diving into 14 practical steps to help you break free from burnout and rediscover the joy in your work. Let’s get your life back on track together!

1) Notice the signs of burnout 

Burnout can creep up on anyone, often starting with that all-too-familiar feeling of being overwhelmed. If you’re juggling a never-ending to-do list and feeling stressed or anxious, it’s a good idea to take a breather. Have you noticed it’s getting tougher to concentrate or make decisions? When tasks that used to be simple now feel daunting, that’s a red flag. You might even catch yourself feeling more negative or pessimistic than usual, which is another signal that burnout could be on the horizon.

Thrive Tip:

We all go through tough patches, and it’s perfectly normal to feel this way from time to time. But if you’re consistently facing these symptoms, it’s crucial to take action before it spirals further. Research from the World Health Organization highlights that chronic stress can lead to severe health issues, so don't hesitate to reach out for support. Remember, prioritizing your well-being is vital, and seeking help can make all the difference!

2) Reconnect with your passions. 

We all experience those moments when burnout creeps in, and it feels like our motivation is slipping away. During these times, it’s crucial to take a step back and reconnect with what truly inspires you. Whether it’s diving back into an old hobby that brought you joy or exploring something new that excites your curiosity, rediscovering your passions can reignite that spark.

Thrive Tip: 

Why not keep a "passions" list? This handy tool can serve as a reminder of the activities that light you up and motivate you. Research shows that engaging in activities we love not only boosts our mood but can also improve our overall well-being. A study published in the Journal of Happiness Studies found that pursuing personal passions can enhance life satisfaction and reduce stress levels. So, whenever you feel overwhelmed, take a look at your list and remind yourself of the things that make you feel alive!

3) Get moving. 

Let’s face it: we all have those days when the couch looks way more appealing than hitting the gym. But here’s the scoop—exercise isn't just about looking good; it’s one of the best ways to boost your energy and mood. Even a little movement can work wonders. Research shows that physical activity releases endorphins, those feel-good hormones that can turn your day around. So, if you’re not feeling up for a full workout, don’t sweat it! Just get up, stretch, or take a short walk around your house or office. Trust me, you’ll feel the difference.

Thrive Tip: 

Try to carve out at least 30 minutes for exercise daily, whether it’s a brisk walk around the neighborhood or a quick dance-off in your living room. Your body and mind will thank you!

4) Simplify your life. 

Do you ever feel like your to-do list just keeps getting longer? It’s easy to feel overwhelmed! We often take on too much, which can lead to burnout. Take a moment to reflect on your schedule: what can you let go of, and what could someone else help you with? Simplifying your commitments can really help reduce stress and boost your satisfaction!

Thrive Tip: 

Make a list of your top priorities and tackle them one at a time. Remember, it's okay to say no sometimes—your sanity is worth it!

5) Connect with loved ones. 

When burnout hits, it's easy to want to crawl into your shell and shut everyone out. But trust me, isolating yourself can actually make things feel a lot worse! Having social support during tough times is super important; it offers comfort and a fresh perspective. For instance, I remember a time when I was feeling overwhelmed at work. Instead of isolating myself, I called a friend just to vent about my day. Not only did it help me feel lighter, but they also shared some useful advice that I hadn't considered. Research shows that staying connected with friends and family can boost your resilience. So, don’t hesitate—reach out, even if it’s just for a casual chat! You might be surprised at how much better you feel.

Thrive Tip: 

Schedule regular check-ins with loved ones—whether it’s weekly phone calls or monthly hangouts. These connections can be a lifeline when you need it most.

6) Take a break from technology. 

In today’s digital age, it’s easy to feel like you’re always ‘on.’ But if you’re glued to your devices 24/7, you might be doing more harm than good. Taking breaks from technology can help you decompress and recharge. Research suggests that unplugging can improve your sleep, reduce anxiety, and enhance your overall well-being.

Thrive Tip: 

Try setting aside some "tech-free" time each day, even if it’s just for an hour. Use this time to do something you love—read a book, go for a walk, or simply enjoy some quiet.

7) Get enough sleep. 

Let’s be real: the temptation to stay up late and get more work done is hard to resist. But here’s the thing—sleep isn’t just a nice-to-have; it’s crucial for our well-being. Research shows that consistently getting less than seven hours of sleep can seriously mess with our cognitive function and elevate stress levels. In fact, studies have found that sleep deprivation can lead to reduced attention span and impaired decision-making.

When we prioritize sleep, we’re not just recharging our bodies; we’re boosting our productivity and mood too. A well-rested mind is sharper, more creative, and better at tackling challenges. So, consider hitting the pillow early instead of burning the midnight oil. Your brain (and your action list) will thank you!

Thrive Tip: 

Aim for at least eight hours of sleep each night. If that sounds impossible, start by setting a consistent bedtime to gradually improve your sleep quality.

8) Eat healthy. 

Ever notice how your energy dips after a sugary snack? What you eat impacts your energy and mood levels. To keep your spirits high, fuel your body with nutrient-rich foods. A balanced diet can lead to better physical and mental performance.

Thrive Tip: 

Incorporating more veggies, fruits, and whole grains into your meals can really boost your health! Think about adding a colorful salad to your lunch or snacking on fresh fruit instead of chips. And hey, it's also a good idea to cut back on those processed foods and sugary drinks—your body will thank you! Try swapping soda for flavored water or herbal teas. Small changes can make a big difference, and you’ll likely feel more energized and vibrant. What are some of your favorite healthy meals?

9) Practice self-care. 

When burnout hits, remember how crucial self-care really is. It’s not being selfish; it's essential for your well-being. Take the time to do things that genuinely bring you joy—stepping away from just chores and obligations can make a huge difference in how you feel. Even small acts of self-care can boost your happiness and lower your stress levels. So go ahead, treat yourself! You deserve it.

Thrive Tip: 

Find at least one thing you can do each day just for yourself. Whether it’s indulging in a favorite hobby, meditating, or simply enjoying a moment of silence, make it a priority.

10) Decrease exposure to work stressors. 

If your job is making you feel burned out, it might be time for a change. Think about what you can do to lighten the load—maybe it’s looking for a new position, taking on fewer tasks, or having an honest chat with your boss about your limits. Research shows that setting clear boundaries can really help reduce stress and boost your job satisfaction!

Thrive Tip: 

Try keeping a "work-life harmony" checklist to help you spot and tackle stressors in your life. Reflect on what truly matters to you outside of work to gain perspective.

12) Automate your finances. 

Let’s be real—money can really stress us out. But guess what? Automating your finances can lighten that load! Think about setting up automatic bill payments or transferring a set amount to your savings regularly. It’s a game-changer! Plus, studies show that financial automation can help you budget better and save more.

Thrive Tip: 

Make a budget and outline your financial goals. Then, automate as much as possible to make sticking to your plan easier.

13) Delegate and ask for help. 

Feeling overwhelmed? Remember, you don’t have to tackle everything alone! It's totally okay to delegate tasks and ask for help. Teamwork can really lighten your load and let you focus on what truly matters. Plus, research shows that collaborating with others can actually reduce stress and boost productivity!

Thrive Tip: 

Don’t hesitate to ask for help, whether from a colleague, friend, or family member. We all need a support system, and leaning on others is a strength, not a weakness.

14) Seek professional help. 

If you're struggling with burnout, reaching out for professional help can really make a difference. A therapist can provide the support and guidance you need during these tough times. Plus, as a high-performance and mental fitness coach, I can tell you that this is a fantastic opportunity to explore coaching as well. It's a great way to get the support you need and boost your mental well-being—research from the World Health Organization backs this up! Don’t hesitate to seek out the help that can truly transform your experience.

Thrive Tip: 

Talk to your doctor about your symptoms—they may recommend therapy or other strategies to help you navigate this challenging period.

Conclusion:

Burnout can feel overwhelming, but remember, you’re not in this alone. It’s essential to listen to your body and mind, giving yourself the time you need to recover. We’ve all been there, and that’s why we’ve created a Resilience Toolkit just for you. It’s packed with resources to help you care for your mental and physical well-being. So, as you start to rebuild your life and career, know that you have support every step of the way. If you’re ready to take the next step, we’re here for you—let's navigate this journey together!

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