How to treat the symptoms of Burnout?

As we have already discussed in the previous blog (‘What is Burnout?’), burnout can be easily mistaken for just "feeling stressed," but the emotional impact of it is way deeper. Now we're going to talk about the different symptoms and how to spot them early, so you can be extra gentle with yourself and start allocating time for recovery. Because if you're like me from the past, the overachiever, you will push yourself to the limit, ignoring the symptoms, saying it's fine until your body forces you to take a break. Let's not go there or if you have gone there already, read on and start making simple changes today that will help you go on the path to recovery.   

Burnout is caused by long-term, uncontrolled, and unresolved daily stressors

When stress is ignored and untreated, you reach a breaking point where one can feel not only physically tired but also mentally and emotionally drained. Common symptoms of burnout and a sign to take a huge break are:

• Feeling tired, regardless of how much you rest

• Struggling to focus, making more mistakes than usual

• Feeling unmotivated, detached, and emotionally numb

• Dragging yourself to work and having a hard time getting started

• Getting easily irritated and impatient

• Doubting your skills and abilities

• Having little to no satisfaction with the things you get done

• Avoiding phone calls and stop replying to texts

• Lacking energy or desire to do the things you once enjoyed

• Having physical symptoms like headache, muscle tension, or digestive problems

Any of these symptoms is not just "being tired" or "having a long week" - it's you being stressed and tired for a very long time without the chance to take a mental break. We are often so hard on ourselves, thinking we need to do "better" and by better, we mean "more". So, being on this emotional roller coaster for so long exhausts us to a point where we don't feel like ourselves anymore and feel guilty about it without really having the energy to fix it. It's a vicious circle, believe me. However, the steps to recover from burnout are small and simple with lots of care, rather than just taking the weekend off and being good to go.

How to treat the symptoms of burnout? A step by Step

1. Acknowledge it

   First thing you need to do is acknowledge you've burned out - that is not a sign of weakness, but a sign you've been strong for too long without a necessary break.

2. Give yourself credit

   Appreciate the things you've done and how much you've actually achieved - take a moment to give yourself credit and see the results of all your work

3. Reduce demands

   Even when stepping away is not an option, reducing tasks and prioritising them becomes vital. No, not everything has to be done RIGHT NOW, and setting realistic expectations can help you reduce the amount of stress.

4. Set boundaries

   Prioritise yourself and rest. Say "no" or "not right now" to tasks that don't need your immediate attention. Set work-life balance boundaries - don't answer work-related emails or phone calls after hours, and use your PTO

5. Start small

   You don't need to make a revolutionary change in your life - take small steps. Play relaxing music in the car on your way to work; replace doom scrolling for a few pages of a book or an uplifting podcast; stretch for 1 minute before going to bed; drink a glass of water in the morning; go outside even for a few minutes; practice deep breathing for 30 seconds. All these little things can have a huge impact on your mental and physical health - don't underestimate the power of little things.

6. Seek help

   Asking for help can be extremely hard, especially in a world where for so many years that wasn't the social norm. However, talking with a professional can help you take the load off your shoulders. If professional help is not an option, talk to a trusted friend or a colleague with the same experience - feeling relatable helps a lot. Let go of guilt and understand that these experiences are normal and not supernatural, and experienced people can help you get through it easier.

7. Lastly, evaluate and adjust accordingly

   Identify the reasons for the burnout and try to reduce the overwhelming workload. Adjust your routine to prioritising small breaks and talk to others about it. 

If you feel like this, you can book a 1:1 session with me or join one of my workshops. Trust me, taking the time to pause and look after yourself is the most crucial and also toughest step. I can help you get there, so if any of the above resonates, I look forward to meeting you and helping you on the way.