5 Tips on How to Overcome Burnout in Your Life
Burnout is on the rise. A recent report from Indeed found that 52% of all workers are feeling burned out. Burnout is widespread and can result from overly demanding expectations, lack of control, lack of social support, taking on more than one can handle at work, school, or interpersonally with family and friends, or poor self-care, among other causes.
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Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress. Burnout can affect your quality of life and well-being in various ways. The consequences of burnout include, but are not limited to, depression, anxiety, anger, irritability, fatigue, excessive stress, increased likelihood for high blood pressure, withdrawing from family and friends, inability to do a job well, loss of motivation, increasingly negative and cynical outlook, among others. The good news is that treatment for burnout will also work to prevent burnout in the first place.
After communicating with Haley Perlus, Sport and Performance Psychology Ph.D., here are some of the takeaways to help you overcome burnout in your life.
How to Overcome Burnout at Your Job
To overcome burnout at your job, first, identify what you can change. For example, learning how to say no at work when you‘re already working on multiple tasks simultaneously can help lessen stress and frustration. Evaluating your commitments, setting boundaries, and learning when to turn down requests will help you get the rest you need to give yourself and others your best. Setting personal and professional boundaries is essential to bouncing back from burnout because if you feel taken advantage of or disempowered by your relationships, your self-esteem is impacted.
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Low self-esteem impacts stress levels, health, and personal relationships. Clear communication is critical in setting boundaries that empower yourself, give you more control, reduce stress, and put you on the road to better well-being.
How to Overcome Burnout as a Parent
Recovery can take two forms. One form is practicing stillness. Stillness techniques include but are not limited to meditation, deep breathing, sleep (including naps), and simple, quiet time. Even just one minute of quality deep breathing can renew emotional energy. Variety is the second form of recovery that can treat and prevent burnout. Variety is essentially offering yourself an opportunity to recover from one task while engaging in another task that requires a different type of energy. For example, physical activity provides positive stress for your body while creating extraordinary recovery for your emotions and mind.
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