How do you deal with burnout?

emgracewrites

Not in a good mental headspace today. Between work, holiday prep, housework, and trying to keep my physical health struggles under control… I’m completely burnt out and I don’t know how to refill this empty cup I’m trying to pour from because every time I turn around someone else wants something from me. And even the simplest self-care tasks seem like way too much effort and only provide relief for about five minutes when I do force myself to do them.

I don’t have a great support system in real life, therapy/medication clearly isn’t working… I’m just feeling completely lost when it comes to working myself out of this hole.

springlering62

Regardless if whatever else is going on, I make the time for a walk in the sunshine.

It reenergizes me.

It also helps to have dog with you that you can dump it all on. They act interested and they don’t judge.

Sometimes, I feel like that scene in Beauty and the Beast where Belle sweeps the dusty castle library curtains open and drinks up the sunshine.

ninerbuff

Spa day. Mani/pedi. Something where you can pamper yourself to help you relax.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

frhaberl

Sometimes the best self care is saying “no”, or at least “not right now”. That’s something I am still learning, so thought I’d share with you. It’s often myself and my own expectations that I am having to say “no” to when I’m dealing with burnout. Things I find helpful:
- Make a list of things that are stressing me out. Evaluate which ones can be delegated, delayed or done quickly. I then dedicate a chunk of time to notifying impacted people of the delays, delegating the tasks that can be delegated, and knocking out a few of the “done quickly” items, even if they aren’t the most important.
- Self care is a great way to refresh. It doesn’t have to be elaborate or time consuming ( those can negate the benefit for me). A walk outside while listening to music or a favorite podcast, taking a warm bath, going to a less messy location to enjoy a cup of tea in silence, reading a chapter or two in a book, turning on some fast music and dancing as if nobody can see me, watching a sad movie that will give me an excuse to have a good cry, and doing a craft are all things that have been forms of self care for me.

Corina1143

Look for help where you least expect it. Stay open to the good stuff. I don't know about your physical health problems, but be your own health advocate. Doctors treat symptoms. Do your own search to help the cause.
Journal. There's always one person who cares. YOU! Talk to yourself in your journal.

Philomath007

Hello,
Everyone here made some awesome suggestions. Seasonal moods are real and some of our bodies just don’t want to do anything but recover—that is fine. Allow your body to do what it does. I am a runner, but in the winter, I just can’t. But guess what? My body will walk, so I walk. My body may not want to do “exercise” so I don’t.

I will say being outside is something that helps during this time. It’s our natural state. Sit on the porch or just go stand. I hope this along with the other tips works! We’ve all been there. Realize your contribution is also an aspect of wellness.

MaggieGirl135

Outside and sunshine does a lot, even if you’re just sitting on your porch.

SafariGalNYC

@emgracewrites - I’ve been teetering on burnout for about 3 years…. I finally had to prioritize myself.

Take time to be a hermit if you need, take time for your own wellness. Communicate candidly at work, take up space you need.

I’ve finally been getting better .. I’ve had to advocate for my own needs.. Hope you get some mental and physical respite.

franksl87

How are you getting on now the rush is over?
I had a couple of days off with the kids last week and couldn't pull myself out of bed before 1030am. I'd been unwell over Christmas, so had my partner but I'd been meeting myself coming back trying to get ready and make everything 'perfect'. I very nearly lost my #### on Christmas day after finally hitting the wall. As soon as the kids were in bed on Christmas day, the weight of the world lifted and I cried my eyes out. Massive relief. I've found this week, although it's been difficult initially, I've been quite energetic and determined. I'm hoping I'm not setting myself up for another burnout.

zebasschick

frhaberl wrote: »

Sometimes the best self care is saying “no”, or at least “not right now”. That’s something I am still learning, so thought I’d share with you. It’s often myself and my own expectations that I am having to say “no” to when I’m dealing with burnout.

this is important stuff. i used to manage a nightclub, i was a single parent, i lived an hour away from work. assistant managers were always asking me to cover their shifts, friends asked for my time, my ex kept changing the times of his visits with our son, and i was also dealing with a horrible custody battle. at one point, from doing the club owner favors and covering shifts, i was working 90+ hours per week, and friends and relatives wanted me to do all the normal socializing because they loved me and missed me. i loved them and i tried my best at the cost of any relaxation or sleep, i didn't enjoy the parties and visits because i was exhausted, i lost my ability to feel relaxed or satisfied and i put on 120 pounds as food i enjoyed was the only satisfaction i had energy or time for. i couldn't even focus to read, which has been a lifelong passion.

i finally completely broke down - was unable to work or even function, cried for no reason, developed a raft of phobias including a fear of falling off stairs or ledges or freeway overpasses that i never had before. i woke up at least twice a night with panic like i've never experienced before or since, and i couldn't fall asleep till i was truly exhausted. i couldn't face everyday tasks. all i could do for a year is mindlessly watch the lowest stress shows - nothing suspenseful or scary, or i'd have a full-on panic attack. to be honest, more than 2 decades and therapy later, i've never fully recovered although i am better.

how i wish i'd just told them no - or more politely, "i'm sorry - this is more than i can handle right now", or "i'm sorry but i really can't".

we can't be superheroes forever. it can only be done for limited periods. if you don't say no to some people you care about and place limits on your job, you may lose yourself instead. please, please take care of yourself!

ddsb1111

The concept of the Middle Way can be applied to every area of our life and in so doing, it can help you avoid burnout, boreout, experience greater peace of mind, and live a happier, healthier life. By following the Middle Way, one avoids the extremes of self-denial and self-indulgence, constant striving, and lethargy.

Energy management is critical. And that involves self-awareness, setting boundaries (and enforcing them), and committing to other self-care practices.

HoneyBadger302

This is a struggle for me lately, but I tend to run into this a bit most winters, especially if it's been a "bad" winter like this year has been, so I also know a lot of it is a type of SAD combined with crappy weather preventing me from doing the things I love.
I still get outside every day, generally a minimum of 1-2 hours/day, regardless of the weather as I have a high energy active dog that needs exercise even if the weather sucks. I find that helps a little, but does NOT resolve the issues.
I've sort of figured out it's a combination of things - pressures from the holidays (planning, coordination, dealing with family and driving, etc); work gets insane between the end of year stuff followed by the craziness when everyone gets back from the holidays; then add in the awful weather and shortest days of the year - it's a bad, bad combo for me (and I live in the south US, when I was in the north I'd get full blow SAD really bad).
I honestly have not figured out a good solution other than power through, because spring approaches. Even a few warmer days and work starting to settle down here and there and I feel a million times better some days (although still hit and miss at this point, and it doesn't take much to send me spiraling for a day or two).

gothchiq

I buy coloring books designed for adults and spend some time doing that as a way of separating myself from all the stressful tasks.

SafariGalNYC

HoneyBadger302 wrote: »

This is a struggle for me lately, but I tend to run into this a bit most winters, especially if it's been a "bad" winter like this year has been, so I also know a lot of it is a type of SAD combined with crappy weather preventing me from doing the things I love.
I still get outside every day, generally a minimum of 1-2 hours/day, regardless of the weather as I have a high energy active dog that needs exercise even if the weather sucks. I find that helps a little, but does NOT resolve the issues.
I've sort of figured out it's a combination of things - pressures from the holidays (planning, coordination, dealing with family and driving, etc); work gets insane between the end of year stuff followed by the craziness when everyone gets back from the holidays; then add in the awful weather and shortest days of the year - it's a bad, bad combo for me (and I live in the south US, when I was in the north I'd get full blow SAD really bad).
I honestly have not figured out a good solution other than power through, because spring approaches. Even a few warmer days and work starting to settle down here and there and I feel a million times better some days (although still hit and miss at this point, and it doesn't take much to send me spiraling for a day or two).

I also find sunny days to be more energizing. I hear ya on “powering through”…

I’ve been waking a few minutes earlier and making some tea and just taking 10 minutes of quiet for myself to center and get the day going. Sometimes I listen to mantras of meditation music. It helps me be still and focused as I’m constantly pulled in 200 directions all day and I’m the person that has to provide the direction!

🌞 ☕️

noraknotes

SafariGalNYC wrote: »

@emgracewrites - I’ve been teetering on burnout for about 3 years…. I finally had to prioritize myself.

Take time to be a hermit if you need, take time for your own wellness. Communicate candidly at work, take up space you need.

I’ve finally been getting better .. I’ve had to advocate for my own needs.. Hope you get some mental and physical respite.

I totally agree with @SafariGalNYC ! Sometimes you just need space for yourself and to be away from others and the expectations that are put upon you by them. In my experience, it's better to start slowly taking tasks / responsibilities OFF your list vs. getting completely overwhelmed. When I get overwhelmed, I stopped answering texts/calls and then I get more texts/calls once people realise I stopped replying and that aggravates me even more because it's just "people bothering me" overload.

Personally, I try to do multiple "spa nights" a week. Take a hot bath, bring a warm drink, dim the lights or put on some candles, and just have a little bit of quiet time before I have to step back into reality again.

Hope you will find what works for you but definitely advocate for yourself. It's not easy but you have to learn to say "no". I've also learned to reduce my interaction with people that are draining and always need something. It's definitely not easy but hope you will be okay!!

mikeyrowlands

I stumbled across this today, I'm in this space, mentally drained, not at my physical best which means I feel nackered too.

Some really great suggestions here, especially on recognising and pushing back a bit.

I was thinking about 'momentum' this Morning, I can only 'flick the switch' and start making progress if I keep momentum. This post also got me thinking about how my health is the one thing I can control, I will carry that with me today and into the week.

Hope you are in a better space this year and almost into April. ✊️

MargaretYakoda

Burnout is real.
It’s important to care for yourself as best as you can and let it go through whatever phases it may.

Sometimes it’s just a short time, but other times burnout can last a very long time. I don’t say that to discourage anyone, just to say it can be normal.

You can’t pour from an empty cup.
Speak to a therapist if you can. Prioritize only the most important things. And be as gentle on yourself as you can.

Solidarity

Pleurodelinae27

Staying in one place is the best path to be taken over and surpassed by many

© Byron Pulsifer

csplatt

sunshine and a new hobby. i took piano lessons at 38 with zero musical history and it was really cool.