What Should You Do for Burnout Recovery?

Burnout is a state where an individual gets emotionally, physically, and mentally exhausted because of excessive and prolonged stress. It occurs when you are agitated and unable to satisfy constant demands. It's a situation where people begin to lose interest in and enthusiasm for their position in the first place.

It affects your energies and lowers productivity, leaving you feeling helpless, sad, pessimistic, and resentful. You might also feel like you have nothing left to contribute. In other words, burnout is a psychological condition that develops due to a lengthy response to workplace interpersonal pressures. 

The three basic dimensions of this response are an overwhelming sense of exhaustion, feelings of cynicism and alienation from the profession, and a sense of ineffectiveness and lack of accomplishment.

Until recent times, burnout was considered a stress disorder. However, the World Health Organization (WHO) recently updated its definition. The organization's International Classification of Diseases diagnostic manual now refers to burnout as a "syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed."

Burnout affects every aspect of an individual's life, particularly their home, profession, & social life. It can also cause long-term changes in the body, leaving people more vulnerable to infections like colds and flu.

If any of the following apply to you, you may be on the verge of burnout:

• It feels like an awful day every day.

• It appears like caring about your career, or personal life is a complete waste of time.

• You're constantly exhausted.

• You spend most of your day on chores that are either mind-numbingly boring or overwhelming.

• You have the impression that nothing you accomplish matters or is valued.

Signs and Symptoms 

Almost all of us have days when we feel overworked, unappreciated, and getting out of bed requires Herculean strength. Symptoms of burnout include:

• Sense of failure and self-doubt.

• Feeling helpless, trapped, and defeated.

• Detachment, feeling alone in the world.

• Withdrawing from responsibilities.

• Isolating yourself from others.

• Procrastinating all the time.

Burnout has been the subject of a great deal of research during the last few decades. Measures and numerous theoretical models have been established, and research investigations from various nations have contributed to a better understanding of the causes and consequences of occupational dysphoria. The majority of this research has focused on human service jobs, especially health care. Regarding both the sources and outcomes of burnout, research on the experience of psychiatrists' burnout reflects much of the broader literature. 

Burnout can be easily overcome by following a few simple practices as follows:

#1. Exercise

Exercise is beneficial not only to our physical well-being but also to our psychological health. It has many advantages that can be obtained without spending hours at the gym. Individuals can add short workouts and walks to bring fitness into their daily routine.

Additionally, focusing upon a good diet and short workout sessions also help in reducing the chances of frequent burnouts.

#2. Develop Decent Sleeping Habits

Our bodies require rest and reset time, which is why good sleep habits are so crucial for our overall health.

According to the National Sleep Foundation, limiting caffeine before bedtime, developing a soothing evening ritual, and keeping electronics out of the bedroom can improve sleep hygiene. 

#3. Inquire for Assistance and Socialize

It's pretty important to seek help when you're in a stressful situation. Sometimes asking for help is challenging; for this, you can create a self-care "check-in" with close friends and family members so that you can look after each other at difficult times. Additionally, creating good bonds at professional places helps a lot during burnouts.

#4. Avoid Toxic People

Negative people should be avoided at all costs. Hanging around with pessimistic folks who constantly complain will only make your attitude and outlook worse. If you have to work with a negative individual, try to keep your time together to a minimum. Having a good support cycle helps you overcome burnouts and greatly increases your productivity and happiness.

#5. Take a Break

If you think you're going to burn out, try taking a total break from work. Take a vacation, use up your sick days, or request a temporary leave of absence to get away from the situation. Make the most of your time away by recharging your batteries and pursuing alternative forms of rehabilitation. 

#6. Feed Your Creative Side

Make time to feed your creative side. Burnout is a powerful antidote to creativity. Try something new, get started on a fun project, or pick up an old interest. Choose hobbies that are unrelated to your employment or the source of your stress. 

Make time for relaxation. Yoga, meditation, and deep breathing are relaxation techniques that stimulate the body's relaxation reaction, which is the opposite of the stress response.

We understand that burnouts can be challenging, and it isn’t as simple as it seems to go back to normal. Sometimes, it creates challenges where the highest performing individuals feel like giving up. Choosing the path of growth after facing burnout is the best approach.

Burnouts are very common in the professional world, and they can be easily overcome by good self-care and professional help. If ignored, they can be a significant cause of diseases and health issues in the future. Having good workout routines, diet, and healthy living practices reduces the chances of burnout to a considerable extent.

If you or someone you know is seeking help for problems like burnout or other mental health problems, our team of medical experts here at The Forge can assist them with end-to-end assistance in the whole process of recovery.

Written by

Brian Moore

Content Writer

Reviewed by

Jeremy Arzt

Chief Clinical Officer

May 3, 2022