Feeling Burnt Out? This Blog Post is for You
Hey there! If you’ve found yourself Googling “Am I burnt out?” at 3 AM while munching on cold pizza, you’re not alone. Burnout is more common than we think, and it's sneaky. It can creep up on even the most resilient among us, transforming our vibrant selves into overcooked toast. But don't worry, this blog post is here to help and I’ve put together some healthy and realistic steps to tackling burn out. Together, we can take steps to turn that part of us we feel is currently resembling overcooked toast back into something delicious—avocado toast, maybe?
Recognizing the Signs of Burnout
1. Exhaustion (The “I-Can’t-Get-Out-of-Bed” Syndrome)
You know that feeling when no amount of coffee seems to wake you up? If you’re constantly tired and dragging yourself through the day, it might be more than just a late-night Netflix binge. Burnout-related exhaustion is persistent and doesn't go away with a good night's sleep.
2. Cynicism and Detachment (A.K.A. The Grumpy Cat Phase)
If you find yourself rolling your eyes more often than usual, or feeling detached from work, friends, or family, take note. This could be a sign of emotional burnout. When you start thinking, “What’s the point?” more frequently than you think about what's for lunch, it's time to reassess.
3. Reduced Performance (The “I Used to be Good at This” Feeling)
Remember when you used to be on top of things? If your productivity has plummeted and you’re feeling ineffective at work or in daily tasks, burnout might be the culprit. It’s like your brain has gone on strike, and no amount of pep talks seem to bring it back.
4. Physical Symptoms (The “Why Does Everything Hurt?” Mystery)
Burnout doesn’t just mess with your mind; it can also affect your body. Frequent headaches, stomach issues, and other unexplained aches and pains can all be physical manifestations of burnout. Your body is basically waving a giant red flag.
Healthy, Realistic Steps to Deal with Burnout
Alright, now that we’ve recognized the signs, let’s talk about what you can do to start feeling like yourself again.
1. Take a Break (Yes, Seriously!)
This might sound obvious, but taking a break can do wonders. Whether it’s a mini-vacation, a mental health day, or just a few hours to yourself, stepping away from stressors can help reset your mind. Don’t wait until you’re completely fried—listen to your body and take breaks as needed. If you need help getting into the right headspace to take a break, this resource is full of helpful spoken and written guides and guided meditations.
2. Prioritize Self-Care (Not Just a Buzzword)
Self-care is more than bubble baths and chocolate (though those are nice too). It’s about ensuring your basic needs are met: sleep, nutrition, exercise, and social connection. Make time for activities that rejuvenate you, whether it’s hiking, painting, or reading a good book. You can read more about helpful self-care strategies in my blog post here.
3. Set Boundaries (Learn to Say No)
Burnout often stems from taking on too much. It’s okay to say no to additional responsibilities when your plate is already full. Setting boundaries protects your time and energy. Check out this guide on setting and maintaining healthy boundaries if you need some added support.
4. Reach Out for Support (You’re Not Alone)
Talking to friends, family, or a therapist can provide much-needed support. Sometimes just sharing your struggles can lighten the load. If you’re feeling overwhelmed, consider seeking professional help. Therapists (like yours truly!) are trained to help you navigate these tough times. For more information, the American Psychological Association has excellent resources on managing stress and finding support.
5. Reevaluate Your Goals and Priorities (What Really Matters?)
Take a step back and look at the bigger picture. What are your long-term goals? Are there areas where you can reduce your workload or delegate tasks? Reflecting on what truly matters can help you align your daily actions with your values, reducing the risk of burnout. If you don’t know where to start, this page includes multiple different templates and worksheet to help get you going.
Burnout is a signal that something needs to change. It’s your body and mind’s way of telling you that you’re running on empty. By recognizing the signs early and taking proactive steps, you can recover and even come out stronger on the other side. Remember, you’re not alone in this, and it’s okay to ask for help.
Take care, and don’t forget to make time for what makes you happy. You deserve it.
Warm regards,
Kendra Sievers
LCSW