11 Ways To Deal with Burnout
I have been on the verge of a panic attack 3 times in the last week. My heart rate through the roof, pacing around my house, and feeling unaccomplished in any task I complete.
I worked almost twice as many hours last month as I do on my average month and feel like I have nothing to show for it.
I do in fact have a lot to show for it but my burnout won’t let me feel that accomplishment, it’s just a little voice in my head saying, “you need to do better, you need to do more, why aren’t you doing as much as they are?”
This is burnout.
“Burnout is caused when the reward for what we do isn’t worth the amount of effort or work we have to put it.” – Kati Morton
Burn outs can happen to anyone. In any situation or stage of life.
Burnout also comes in many different forms, for some it comes:
- The inability to turn off your brain
- Lack of feeling accomplished
- Exhaustion
- Cynicism & detachment
- Isolation
- Conflict
- Feeling disconnected
Whether you’re a stay at home mom, a CEO of a fortune 500 company, a content creator, an office worker, a student.
Here are some techniques that have helped with my burnout, they may not all work for you, so try a couple out, if they don’t work, come back again to this article and try a couple more.
Social Support
Chances are everyone has dealt with burnout at some stage of their life and can lend some advice or even just a listening ear if you need to vent it out.
Talk to a therapist from the comfort of your home. Talkspace is an online therapy platform that provides users the confidential support of a licensed therapist through an easy-to-use and HIPAA-compliant app.
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Prioritize time with friends and family. We need community!
For many, one of the hardest parts of covid was being locked down at home and not seeing coworkers every day, yes you could see them over Zoom but it wasn’t the same as having them stop by your cubicle to chat for 5 minutes, or having game nights at a friends house.
Encourage others
I make it a goal to reach out to one person a week to encourage them, either via text, call to chat or sending them a card in the mail. I found this box of cards on Amazon for 27 cents a card and send out just a simple card of encouragement to a friend.
When we are building up and encouraging others, it releases endorphins in ourselves.
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Exercise and proper sleep
This is something I’m guilty of and I believe part of what led to my burnout this past month. Previously I was in the gym 5 days a week but then I had a huge product launch which led me to work crazy hours and take 3 weeks off at the gym.
If you don’t have the time to go to the gym or have a babysitter, try OpenFit for classes at home for all fitness levels.
The endorphins that exercise gives us are irreplaceable and a huge stress reliever even if you don’t feel it at that time, when you stop, you definitely feel it!
Sleep is also vital for letting your mind and body reset; aim for at least 7 hours of sleep a night.
I also switched to a sunrise alarm clock and it has made getting up so much easier and less of a chore because my body is slowly waking up by the gradual light and not a blaring alarmclock.
Don’t Believe Everything You Think by Joseph Nguyen Book Review
If your mind never slows down, Don’t Believe Everything You Think is the book you need. Whether you’re stuck replaying conversations, overanalyzing texts, or lying awake running worst-case scenarios, this book will speak directly to you. It’s written for overthinkers and deep feelers who care deeply, want to get it right, and are mentally exhausted from carrying the weight of their thoughts.
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10 Ways to Reduce Your Mental Load and Free Up Your Mind
Feeling overwhelmed by the never-ending mental to-do list? The constant juggling of responsibilities, remembering schedules, managing household tasks, and keeping up with work can drain your energy. If your brain feels like an overstuffed filing cabinet, it’s time to clear some space.
Mental overload doesn’t just cause stress—it can impact your focus, productivity, and overall well-being. When your mind is constantly cluttered, decision-making becomes harder, creativity suffers, and burnout becomes a real risk. By intentionally reducing your mental load, you free up mental energy for things that truly matter, like enjoying time with loved ones, pursuing personal goals, and simply feeling more at ease in your day-to-day life.
Simple Money Goals To Improve Your Finances
If you’re looking to improve your finances in the New Year, you’re not alone. Many people want to build a more stable and fulfilling financial future, but success comes from setting clear, actionable goals. This year, consider focusing on money moves that will increase your income, improve your financial literacy, and set you up for long-term security.
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Brain dump
Brain dumping is essentially getting all of the thoughts in your head out on paper.
When you brain dump you are writing down everything from things that you have to do that day, people you have to call, things that are stressing you out, or important ideas for an upcoming meeting.
Stop trying to store all the information “ Don’t forget! Don’t forget! Don’t Forget”.
When we brain dump we can visually see everything we need to do in front of us, often times it’s a lot less than we think it is in our head and then we can prioritize the tasks and ideas.
Starting your day with a brain dump is a great way to create a clean slate for the day in your brain, you can also do it when you need to take a 5-minute break when you are overwhelmed.
Keep a list of your accomplishments
When you are feeling burnt out it is easy to feel like you are in an endless cycle and not making any progress.
Start a page in your journal or a Google Doc and title it “Accomplishments”, each time you accomplish something that you are proud of, add it to that list.
Some examples are:
- Email from a client saying how helpful you were
- Cleaning your kitchen every night before bed for a week straight
- Receiving a bonus at work
- Getting the promotion you worked hard for
- Being featured in an article
- A PR running time
Mental health equals better performance
When you’re burnt out, it is vital to take a step back and take time off. This can be really stressful, especially if you have deadlines but when you take time to rest your brain, you will come back with new creative ideas, and less likely to make mistakes.
Trust me, it is not wasting time.
Clean your space
When we are burnt out we often let the chores pile up and the clutter creeps in. Set aside some time or hire cleaners to clean your home. Especially if you work from home and your house is messy, it’s going to cause chaos in your brain.
The Pomodoro Technique
Accoridng to themuse: The Pomodoro Technique is a time management system that encourages people to work with the time they have—rather than against it. Using this method, you break your workday into 25-minute chunks separated by five-minute breaks. These intervals are referred to as pomodoros. After about four pomodoros, you take a longer break of about 15 to 20 minutes.
Hydrate and eat better
It’s easy to eat junk food when we are stressed but eating healthy foods and properly fueling your body will help to give you needed energy.
Hydration is also very helpful, I find when I’m dehydrated my energy level plummets.
Find a hobby
This is something that I personally really struggle with. I started my YouTube channel as a hobby and it turned into a business, I have now quit my corporate job to run my business full time. Every waking minute I am thinking of my business, how can I grow it, what new products can I add, what videos and articles would help my audience.
Finding a hobby is so helpful in letting your mind unplug.
Some great ideas are
- Art therapy
- Cross stitch
- Walking
- Gardening
- Dance
- Cooking
- Reading
- Knitting
- Puzzles
Get outside in nature
Being outside in nature has immensely positive effects on people’s mental health. Take time to get outside for at least 10 minutes a day, preferably in the sunlight for the vitamin D benefits as well.
When I go out for a walk I often want to make the most of the time and listen to a business podcast but I’ve found that when I force myself to just be quiet, take in all my surroundings, I feel even more refreshed and often new creative business ideas because I allow my brain to explore.
I can’t emphasize enough how serious burnout can be. Please take it seriously and try out some of these techniques to help fight it.
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