How to Overcome Burnout
Posted on April 10, 2021 by Sami Toussi, One of Thousands of Career Coaches on Noomii.
Burnout – typically defined as physical or emotional fatigue brought on by extended periods of work - is a serious issue in the modern world.
If burnout was easy to avoid, no one would ever worry about it. Unfortunately, burnout – typically defined as physical or emotional fatigue brought on by extended periods of work – is a serious issue in the modern world, and it can come from multiple sources.
Sure, our lifestyle might lead to burnout. But in most cases, it’s the unrealistic work expectations we impose on ourselves or that are imposed on us that can lead to this feeling of disconnect and exhaustion.
How would you rate your level of presence on a scale of 1-10? If it’s below a 7, then perhaps it’s time to talk about how you can overcome burnout and set yourself on a path to mind and body restoration.
Burnout vs. Feeling Tired
One of the reasons we’re so inefficient at combating burnout is it has a sneaky way of masking itself as just fatigue. All of us get tired and we could all use a bit more sleep, but burnout is different.
If you catch yourself going through the motions like a robot, or sleepwalking through your responsibilities, then you’re likely dealing with mental, physical, or emotional burnout (or all three).
Pay attention to the symptoms of burnout. Are you a little too forgetful or have difficulty concentrating? Irritability and uncontrollable frustration are also clues that something might be wrong.
Below are some scientifically-proven ways to overcome the feeling of burnout:
Talk to Someone
It might feel like what you’re experiencing is insurmountable. And asking for help sometimes is the most challenging thing to do. But do reach out to those closest to you – a coach/counselor, friend, or family member.
Even simply choosing to be a bit more sociable with your coworkers can have a positive effect if you’re experiencing job burnout. Conversely, limiting contact with people who bring negative energy to your life can help as well.
Change the Way You View Work
Job-related burnout can be due to the monotonous or unfulfilling nature of your work, or because you feel like you can’t get off the fast lane. Either way, there are things you can do to reframe the way you look at work.
Taking some time off would be a significant first step. To balance out this situation, make sure to look for things to do that either fulfill you or relax you outside of work. And remember, regardless of what type of work you do, there’s value in it, and that value is always there for you to discover.
Set Boundaries
The key to setting boundaries is learning how to say “no.” Research shows that the fear of rejecting or offending someone is one of the leading causes of low-key burnout. If you tend to be a people pleaser, you may feel the pressure to always agree to projects or activities, and you convince yourself that you can take on more.
However, did you know that setting healthy boundaries is the trendiest form of self-care? Take a break from the screen, don’t overextend yourself, nourish your creative side, and get some much-deserved sleep.
Start Exercising
When you’re feeling overwhelmed and dissociated from everything, exercise is probably the last thing on your mind. But it’s also the most effective way to boost your mood.
Even a 15 minute walk can ease your stress. Anything physical you choose to incorporate – dancing, weight-lifting, or swimming, for example – can have a fantastic effect on your overall mental and physical health.
Re-Discovering Your Passion
Before you start asking yourself, “How do I find a better job?” think about how you would avoid burnout in your new job.
If you jump into a new job, perhaps things would be less stressful at the beginning, but unless you learn the mechanisms to avoid, minimize, and overcome burnout regardless of your situation, the problem is likely to reappear.
Set boundaries and take time to prioritize you and remember you don’t have to go at this alone. Overcoming burnout starts with being open about your feelings.
If you’re looking for a healthy work-life balance, to improve time management, set boundaries and make space to prioritize you, schedule a free consultation with me today!
