We have all heard the word burnout at some point in our lives, most of us have a vague idea of what it is but think of it as something that happens to other people. In reality, we have all experienced some level of burnout at some point in our lives. Burnout occurs when we experience stress over an extended period of time. While we may try to avoid the influence of burnout, like a car without fuel, our energy tank inevitably hits reserve. This affects every part of our lives sometimes without us even realising it.
Burnout generally occurs when you experience ongoing emotional, mental and physical exhaustion caused by continuous stress from your occupation or social environment. However, mental health issues and physical illness can also play a big role. Various feelings such as helplessness, irritability, fatigue, guilt, hopelessness, prolonged physical exhaustion, difficulties in concentration and low mood may arise. It can negatively impact many parts of your life and leave you feeling like you are “running on empty”, which is why it is important to tend to your emotional tank and deal with burnout as soon as possible.
Five ways to refill your energy tank:
- Take a Deliberate Break
When you experience the symptoms of burnout such as exhaustion, you tend to believe that if you push through, the exhaustion will disappear on its own. However, that is like expecting a car to continue driving once the tank is near empty. Making the decision to take a deliberate break from what is causing you to experience burnout is one of the biggest steps to refilling your tank. Evaluate how much time you would need to reclaim the energy you have lost and decide to put that time aside. Depending on your need, a prolonged break such as a week or two is generally recommended rather than a weekend as this will allow enough time to truly relax. Your mind and body will react positively to the choice of setting this time aside and ultimately prioritising yourself.
- Exercise Your Body & Mind
Exercise can be helpful in many ways and has numerous effects on personal health. One of the major impacts of physical exercise is the decrease of stress hormones such as adrenaline and cortisol and the stimulation of endorphins which naturally improves mood. Exercise could include a stroll with your pet, stretching, gardening, hiking or swimming among many other activities. On the other hand, exercising your mind involves immersing yourself in activities you enjoy. When you experience burnout, finding time to do new things, or engage in our hobbies can feel like another yet another task to do. But actively participating in what makes you happy can positively influence how you view yourself and allow you to focus on other important parts of your life.
- Getting Enough Sleep
Sleep is vital to refilling your energy tank. It effects the way you think, learn, behave, feel and interact. When you experience burnout, your normal sleeping patterns can become disturbed due to the various symptoms you may experience which have negative effects on your overall health. It is important that you reclaim your normal and healthy sleeping routine to allow your body to recuperate properly.
- Reassess Your Boundaries
Having healthy boundaries is one of the aspects of burnout that many people find challenging because they are often not continuously evaluated. Boundaries is a form of self-care that creates realistic expectations with others, creates physical and emotional safety and to allow you to be yourself. The loss of healthy boundaries can happen slowly or without warning. You may find yourself overextending yourself in various parts of your life which can cause or worsen burnout. It is important that you identify what your boundaries are, what they are used to achieve and if you are currently upholding those boundaries.
- Find Support
When you experience burnout, you may find yourself gradually pulling away from others to try keep yourself going. There may be various reasons for this, however, the result is mostly the same – you end up being alone. While time alone is beneficial, in some instances, being alone while experiencing emotional difficulties can bring about other mental health issues. Ultimately, it leaves you feeling like you are pushing a stationary vehicle on your own – it is heavy, it is overwhelming, it is exhausting, and it feels hopeless. Having a loved one or friend to rely on and share difficult times with can lighten the load, help check your energy tank and give you the support to work through what you’re currently experiencing.
There is no specific roadmap to recovering from burnout. It does not discriminate, and you might not know when or how it will happen, as it is different for each person. What is important is that you check in with yourself and your energy tank and make sure you stop to refill regularly so that you do not burnout.