Don't Let Burnout Get the Best of You: 7 Ways to Cope
Burnout stinks, but it happens to the best of us at some point or another. Whether you’re in college, working long hours at your job, doing freelance work on the side, or something else entirely, there’s a chance that you might encounter burnout. Don’t let burnout get the best of you! Here are seven ways that you can cope with burnout and get back on track to success!
Tip 1) Set the Intention
Rather than trying to make something happen, you should start by harnessing the power of intention. To manifest something, you must intend for it to be so. Your intentions become the reality that you experience. Be bold. Set the intention to cope with burnout.
Tip 2) Digital detox
Consider how your television, Internet, music, and the books you read affect how you view the world. Choose wisely which ones you use. If something is not nourishing you and draining your energy, you may want to let it go. Engage with each of these objects, asking yourself, does this nourish me? Passively watching or listening to something may seem trivial, but it's not. If you truly want to alleviate burnout, choose what you watch and listen to. Consider a digital detox and eliminate all the media that is not serving you. Ensure that what you consume revitalizes you and that it is intentional.
Tip 3) Creating sacred space
Construct a sacred space for you and only you to help cope with burnout. What, you say you have kids, or there aren't enough rooms in the house? Well, I've got a treat for you. There is a space that no one can get to but you, and this space is in your mind. Create a sacred space in your mind to go to where you feel totally at peace. You can use your imagination to tap into a scenario that brings you harmony, a feeling of Zen. Your sacred space is akin to the best vacation that you've ever been on, and then multiply it by 10. Your mind is potent. Use your imagination to connect to a place that you would love to go to but may not readily be able to go to physically. So, when you are frustrated, overwhelmed, and need a break, go to the sacred space in your mind. It doesn't matter if it's just five minutes or 20 minutes because those few moments will make all the difference. Give yourself permission to rest, relax and recharge. Once you return from your retreat within yourself, take some time to remember how much strength you have - both within yourself and outside of yourself - that can help you cope with life.
Tip 4) Self-reflection
To cope with burnout, I ask you that you do something you may not necessarily be inclined to do; it's time to ask yourself some questions. Get that journal out. Reflect and ask how your thoughts and behavior may affect your burnout experience. However, proceed with caution. Please do this in a non-judgmental way. Take this data and use it as an instrument to inform your next steps. The act of reflection can have a healing quality to it in and of itself. Remember that you have a choice in life; even in the direst situations, your attitude, and the things that you focus on are choices that you have. Dig deep. Consider what you can do to shift your mindset to one that aligns with how you want to feel and live. My suggestion is to identify what really matters to you and then start by doing one thing that is aligned with those values each day. For example, if connecting with loved ones is essential to you, then find 5 minutes each day (even if it's late at night) when they are awake and send them a text or call them up just for a chat. If being outdoors is vital to you, then make sure there are some windows where natural light comes through, or consider heading outside for 10 minutes before work.
Tip 5) Reconnect
The importance of connection in your life cannot be overemphasised, particularly when you feel burned out. We have been through so much with the COVID-19 pandemic; many of us separated from our loved ones. It is through relationships with ourselves and others that we find meaning and purpose. To cope, lean on these connections, specifically those that fill you up where you feel energized. These relationships may be with your partner, a close friend or family member, a colleague, or a mentor at work. Take time to speak more often and go deeper into those conversations. Having a relationship can not only offer comfort, but can also offer a perspective that is necessary for finding balance again.
Tip 6) Self-love
The deepest feeling that we are capable of experiencing is love. I want you to have compassion for yourself when you experience a state of burnout. When you love yourself, it changes how you interact with others. It transforms your biochemistry and energy. Other people take note. Many things can assist you in developing your self-love, and one thing that people have found beneficial is a guided meditation on self-love. An app that can be particularly valuable for this is the Insight Timer meditation app. It is free (my favorite price) and contains a plethora of meditation sessions to choose from.
Tip 7) The Power of Breathwork
Breathwork is a great strategy for managing burnout. Your breath is the one thing you have that accompanies you everywhere. Simply by changing how you breath, you can go from being deeply anxious to the calm in the eye of a storm. Breathwork refers to breathing techniques to improve mental, physical, and spiritual wellbeing. Starting a breathwork practice provides you with a free technique to relieve stress. One breathwork practice that is commonly used is a box breathing technique. With this technique, you breathe deeply into your belly for four seconds, hold for four seconds, breathe out for four seconds, and then hold for four seconds. You can do this alone or with a group. There are even group breathwork classes online. Reasonably priced and well-run group classes are available at Neurodynamic Breathwork (https://breathworkonline.com). While breathwork has many benefits, discuss using this practice with your doctor before you start. This is particularly important if you have had breathing issues, cardiovascular problems, osteoporosis, vision issues, and severe psychiatric symptoms.
Mix and match
Like you, I too have felt the effects of burnout. During those times, I was working extra long hours and sometimes not taking days off for months. I found that the above strategies helped me attain a more stable state. That said, this is easier said than done. So don't feel like you need to do this all at once. Take small steps to progress. There is not a rush. Think of your journey as a marathon, not a sprint. Nevertheless, do not be surprised by how your life may begin to shift with even one change.
Honor your truth
Most importantly, listen to your gut. Your truth may be different from my truth. Only pick the strategies that speak to you. Appreciate that you know yourself better than anyone else. Trust it. Show up for you, even during burnout. Keep listening to the knowledge emanating from your mind, body, and soul.