Do you experience stress, overload, and exhaustion at work? You might be worn out. According to the World Health Organization (WHO), “chronic workplace stress that has not been successfully managed” is what is meant by burnout.
In 2019, the WHO even classified burnout as an “occupational phenomenon,” bringing attention to the negative effects that employment can have on one’s mental health.
This article can help you if you believe that you are experiencing burnout. To learn more about the syndrome’s effects and how to effectively manage burnout for better mental health, we spoke with mental health experts.
Tips for Overcoming Burnout
There are 11 practical suggestions from mental health professionals to help you avoid burnout because burnout is bad for creativity. To determine which of these strategies works best for you, think about experimenting with a few of them.
- Recognize and reaffirm your values
It’s far too simple to make work the center of one’s identity and sense of worth. That is why it is crucial to get back to your individual fundamental beliefs.
According to Jason Phillips, a licensed professional counselor, “Our values drive our behavior and have an impact on our thought processes and decision-making.”
By concentrating on what is most important to you, you may establish firmer boundaries and create your own version of work-life balance.
Here is a list of values to take into account if you don’t know where to start.
- Attend a solitary retreat
Do you wish to depart? Phillips suggests thinking about taking a retreat. “A solo retreat can be helpful to reconnect with yourself without distractions from others,” says Phillips. You can also set your own rules and be honest about your needs.
A wellness retreat may have a profound impact on your life. But even a little getaway to a nearby city, a trip to a local botanical garden for the day, or a single lunch in a park can give you some time to reflect about your requirements.
- Put your needs ahead of your work
It’s time to reevaluate your priorities if you’re exhausted. Jonathan Alpert, a psychotherapist in New York, asserts that while work is crucial and necessary, so are you. “Consider your identity outside of work. Recognize and give priority to your emotional and physical needs.
Make such appointments in your calendar and take them as seriously as a business meeting, if you personally thrive when you have time for activities like a weekday sports league or morning coffee with your partner.
- Speak with your manager
You might begin there if the job is causing you stress. Alpert advises, “View your supervisor as a key player in helping to bring about positive change, rather than someone to be feared or avoided.” “Most managers I know realize that a contented worker is a worker who is productive.”
He suggests that you “approach your supervisor with that mindset, and enlist their assistance in making your work more desirable.”
- Locate an accountability partner
According to Anjali Gowda Ferguson, a clinical psychologist in Richmond, Virginia, “sometimes we don’t realize we’re burned out until we’re deep into it, and having another person checking in on us helps us maintain a plan of care.” “Set up a schedule to check on each other’s sleep and self-care,” advises a friend or coworker.
If you and your friends enjoy the same self-care activities, like yoga or hiking, plan a weekly friend outing.
- Set aside 10 minutes
According to Kailey Hockridge, a licensed professional clinical counselor in Los Angeles, “when burnout is high, it can become difficult to recognize that other parts of yourself and your life exist.”
You may begin to bring the focus back to all the other pieces of who you are and lessen the weight of burnout by setting aside even 10 minutes per day for enjoyable interactions, peaceful movement, or engaging in things you find interesting, says Hockridge.
- Join online discussion forums for support
Joining online communities is Jody Dianna’s go-to method for overcoming burnout, a trained clinical social worker in Tennessee. “Online groups can be the perfect way to address needs in your life that have gone unmet for a very long time.”
Dianna advises creating a personal group for like-minded people. Online support groups come in a variety of forms, depending on your preferences for structure and contact.
- Try out a new skill that you want to learn
Even though it can seem like adding something new to your to-do list is all it adds, doing so might really make you feel less worn out.
Dianna says that developing a new skill can be the boost you need to heal and rediscover your happiness. “Learning a new skill can help combat the feeling that nothing will change, which could be the boost you need to recover and find your happiness again,” she says.
Better still, give your attention to a long-forgotten hobby like singing or painting. Attending classes at your local community college could also be a low-cost way to spark your creative thinking.
- Think about acupuncture
According to Amy Babish, a coach, psychotherapist, and somatic specialist in Washington, “the majority of people have adrenal fatigue or failure from burnout.” “Your system can be balanced with acupuncture,”
Additionally shown to help with the symptoms of anxiety and sadness is acupuncture.
- Make some plans of action
“Make a list of all your warning signs of burnout, from the earliest indicators to the surefire signs,” counsels Megan Kelly, a mental health counselor with a licensure in Indiana. Create a sound, quantifiable action you can do to combat burnout for each sign.
Make a list of the things that make you happy and keep it on hand in case burnout symptoms arise.