From Feeling Burnout To Finding Balance: Strategies for Healing and Recovery

When we think about burnout, the state of feeling overwhelmed comes to mind. So what exactly is it?

“Burnout is a sign that something needs to change.” – Sarah Forgrove

Burnout is a state of physical, emotional and mental exhaustion caused by prolonged and often unresolved stress. Essentially, it’s a sign that your mind and body have been under extended pressure for far too long. Burnout can occur due to a range of reasons, but factors like work pressure and/or relationship issues are contributors that are common amongst burnout.

What are signs of burnout?

 Professional Burnout
o feeling tired all the time
o no motivation
o work feels like a chore
o overwhelmed and anxious
o social withdrawal
o irritability and mood swings
o difficulty sleeping
o lack of focus and brain fog
o turning to unhealthy coping methods
o unexplained physical symptoms
o feeling trapped
o dreading the day

 Relationship Burnout
o feeling disengaged from partner
o frequent fighting
o not interested in intimacy
o dreading spending time with the other person
o getting easily distracted
o sleep disturbance
o physical ailments
o isolating
o feeling unheard and disrespected
o change in appetite
o anxious and/or depressed
o drained energy and emotional exhaustion

Regardless of what are the contributing factors, the effect on our nervous system is similar – we become stuck in survival mode, leaving us constantly alert, overwhelmed, and exhausted, even after rest. This is how we know it is burnout. Even after rest.

So what are strategies to assist with burnout?

Rebuilding Your Energy

Recovery starts with small steps. Physical, mental and emotional energy through sustainable effective daily habits can be restored by:
 Challenging and reframing your unhelpful thoughts
 Daily energy check-in with yourself
 Reconnect and spend time with positive people in your life
 Celebrate small things
 Revisiting and affirming your values
 Be patient with yourself
 Practice self-compassion
 Be intentional with your decisions
 Learn and set healthy boundaries with yourself and others

Trying Practical Strategies

 Identify work-related, internal, relationship, and environmental stressors
 Time management
 Identify your needs and set boundaries
 Recognise your triggers, including who or what depletes your energy
 Design a self-care checklist
 Mindfulness and relaxation techniques
 Nominate your priorities
 Identify negative and unhealthy behaviours
 Build and commit to healthy habits

Building Healthy Habits

 Drink more water
 Eat regular healthy meals
 Exercise regularly
 Spend time outdoors
 Take regular breaks
 Practice deep breathing
 Regulate your sleep – sleep in the pm and wake up in the single digit am
 Gratitude journal
 Read or listen to podcasts instead of scrolling
 Social connections

Establishing Healthy Boundaries

“Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.” –  Brené Brown

Healthy boundaries are an act of self-respect and taking care of yourself so you can show up in a healthier way. They will help protect your energy, wellbeing and time, as well as improve the health of your relationships. Setting boundaries can also be empowering as you advocate for your own needs and affirm your expectations. Boundaries are important in all areas of our life, including physical, intellectual, emotional, spiritual, sexual, financial, environmental, digital, material and time:

 Anchor yourself with your own truth and principles
 Work out what your acceptable limits and non-negotiables are
 Respond with intention
 Protect your peace
  Identify what is a suitable work-life balance for you and proceed accordingly.

Healing is an ongoing journey, often needing awareness, reflection, finetuning skills and proactivity. Recovery also involves committing to the habits that make you feel good and prioritising your wellbeing.