Beyond Burnout
Burnout does not always show up as screaming, crying, hating your job, and despising long commutes. Many times, burnout can be the deafening drive on the way home, the growing inbox of unread messages from loved ones, the glow of your screen as you endlessly scroll through social media at night, or the inevitable cynicism view of the world you once found exciting.
What may seem like “laziness” and blaming yourself for losing your spark can be powerful signals indicating that maybe the expectations you are trying to uphold has been slowly overtaking the resources you need to complete these tasks. When everything feels like it is falling apart, it can be frustrating to hear others say, “you need more self-care” or “just take a vacation”. How can self-care fill you when you are already emotionally drained? How can a trip to the beach magically fix all the expectations waiting for you when you get back?
There is power in the ability to identify and label your experience. It brings awareness to what is happening within your own system. It also diminishes what feels like the immense power burnout has over your life. Once you realized the thing that has been taking up too much space over your passion, drive, or motivation, there can be room for more clarity on important values to you. Those that may have been buried and lost by the increasing demands of the society. Attuning to these core values allow you to reconnect with your purpose and passion that gives you meaning in the work that you do.
Burnout can also cause life to be isolating at times. You do not have to carry the burden alone. As humans, we are wired to thrive through deep and strong connection with others, as there is power to unity and companionship. Seeking consistent support from the community can provide relieve to the load you have been carrying. By speaking with others, it can normalize the challenges that you are experiencing, as well as gaining new insights and maintaining emotional connection with those who may also be going through the same struggles.
Recovering from burnout takes more than just a temporary solution to a gradual process of degradation. It requires listening to your mind and body, rearranging priorities, and seeking resources or support that are meaningful to you. Burnout happens when there is a huge gap between what is expected of you and the lack of support needed to achieve those goals. This can lead to feeling like a failure or not doing enough. Recognizing the signs can be the first step in embarking on the journey to renourish your mind, body, and soul.
Here are some ideas to start taking back control of your life:
Make a list of small and obtainable goals, no matter how small. It is easy to get overwhelmed when looking at the bigger picture.
Reevaluate your priorities. “What is important to me?”, “What matters the most”. Start with three top priorities and consider actions that align with those values.
Start up or return to a favorite hobby or activity that you enjoy. Here’s a secret: you do not have to be good at it for it to be fun!
Schedule in intentional breaks. When you have so much to do, it is easy to push yourself above your limits to get things done. Plan out your week ahead of time and delegate pockets of time (5 minutes to 1 hour) for rest and relaxation.
Connect with others. Seeking support from others and making connections that are meaningful to you. Reach out to your friends and family, volunteer at your local food bank, join a support group, or reach out to a mental health professional.
Written by Winnie Phan, LPC-Associate, Supervised by Jessica Eiseman, MS, LPC-S, NCC.