Best Practical Tips for Recovering from Burnout

Do you feel exhausted, overwhelmed, and emotionally drained? Are you struggling to keep up with your work and personal responsibilities? If so, you may be experiencing burnout. Don’t worry, you’re not alone! Burnout is a common experience, especially in today’s fast-paced, high-pressure world.

The good news is, it’s possible to recover. In this article, we’ll share some practical tips and strategies for recovering from burnout so you can start feeling like yourself again. Later we’ll discover how long it typically takes to recover from burnout, and what steps you can take to recover. First, though, let’s find out about the five stages of burnout.

What Are the Five Stages of Burnout?

The five stages of burnout, also known as the “burnout cycle,” were originally identified by German American psychologist Herbert Freudenberger, in the 1970s.

The stages describe the gradual progression from stress to burnout, and they can be useful in helping us recognise the signs of burnout.

Here they are.

• The Honeymoon Phase – At this stage, you’re typically excited and enthusiastic about your work. You may work long hours and have high expectations for yourself.
• The Onset of Stress – As your workload and the demands on you increase, you may begin to experience stress, anxiety, and physical symptoms like headaches or stomach aches. You may start to feel overwhelmed, exhausted, and less satisfied with your work.
• Chronic Stress – Next comes chronic stress. Your stress levels remain high, and you may begin to experience symptoms of burnout like cynicism, detachment, and a sense of hopelessness. You could even start to withdraw from work and social activities.
• Burnout – At this stage, you’ll typically feel completely exhausted and emotionally depleted. You might feel detached from your work and colleagues and have a lessened sense of personal accomplishment. You could also manifest physical symptoms like insomnia, frequent illnesses, and chronic pain.
• Habitual Burnout – At the final stage, burnout becomes a chronic condition that is difficult to overcome. You may feel trapped in your situation and experience depression, anxiety, or other mental health issues. You could also develop physical health problems such as heart disease or high blood pressure.

Be sure to check out our piece on how fatigue affects productivity and work performance for more detail.

It should be noted that not everyone will experience burnout in the same way or progress through these stages in a straightforward, linear fashion. Nevertheless, understanding these stages can help you recognize the signs of burnout and take steps to prevent or manage it.

Now, let’s look at the effect burnout has on the brain.

What Happens to Brain After Burnout?

Burnout can have significant effects on the brain, both in terms of its structure and function.

It Can Alter the Brain Structure – Burnout is linked to changes in brain structure, particularly in the prefrontal cortex and the amygdala. These changes may affect cognitive function, emotional regulation, and decision-making. Read our post on the Six Thinking Hats Method for more on a great way to help you make better decisions as a group.

It Can Increase Our Emotional Reactivity – Burnout can increase emotional reactivity and sensitivity to stress, which can lead to emotional exhaustion, irritability, and mood swings.

It Can Leave Us Demoralised and Unmotivated – Burnout can also lead to decreased motivation and engagement in activities that were previously enjoyable. This can make it difficult to complete tasks or feel a true sense of accomplishment.

It May Lead to Reduced Cognitive Function – Burnout can lead to reduced cognitive function, including problems with memory, attention, and concentration. This can make it difficult to perform tasks or make decisions effectively. It can also have a detrimental effect on our productivity.

It Can Impair Sleep – Burnout can disrupt sleep patterns, leading to difficulties falling or staying asleep, which can further exacerbate cognitive and emotional symptoms.

The effects of burnout aren’t permanent and can be reversed with proper treatment and self-care.

By taking steps to manage stress and prioritize self-care, you can support your brain health and recover from burnout. Seeking the support of a professional may also be beneficial in managing burnout and its effects on the brain.

What Does Burnout Feel Like Physically?

Burnout is a psychological condition that can have a range of physical symptoms. Here are some of the most commonly reported physical symptoms associated with burnout.

• Exhaustion – If you fall victim to burnout. It’s likely you’ll feel physically and emotionally drained. You may feel tired all the time, even after getting enough sleep, and you might find it hard to get out of bed in the morning.
• Headaches – Chronic stress and tension can lead to headaches, including tension headaches and migraines.
• Digestive problems – Burnout can cause digestive problems like stomach aches, nausea, and diarrhoea. Chronic stress can also worsen existing digestive conditions like irritable bowel syndrome (IBS).
• Muscle pain – Burnout can cause muscle tension and pain, especially in the neck, shoulders, and back. Chronic stress can also exacerbate conditions like fibromyalgia.
• Disturbed sleep – Burnout can cause insomnia, which can make it difficult to fall or stay asleep. It can also lead to nightmares or vivid dreams that disrupt sleep.
• Weakened immune system – Chronic stress can weaken the immune system, making you more susceptible to infections and illnesses.

It’s important to note that these physical symptoms can be caused by a range of factors and may not necessarily be due to burnout. However, if these symptoms persist despite attempts to address them, it may be worth considering whether burnout is a contributing factor.

Now it’s time to discover some of the best ways to deal with burnout.

Best Ways of Recovering from Burnout

Recovering from burnout requires an approach, which may vary from person to person.

Here are some general steps you can take to recover from burnout.

Take a break – The first step to recovering from burnout is to take a break from the source of your stress. This may mean taking a vacation, a leave of absence from work, or just taking a few days off to recharge.

Re-evaluate your priorities – Use this time to reflect on what’s truly important to you and consider making some changes to align your life with those priorities. This may mean reducing your workload, setting boundaries, or delegating tasks to other people.

Practice self-care – Self-care is essential for recovering from burnout. This can include getting enough sleep, eating a healthy diet, doing regular exercise, and practicing relaxation techniques like meditation or yoga. For more on the question of whether meditation is good for productivity see our post on the subject.

Seek support – Talking to a trusted friend or family member can help you feel less isolated or alone in your experience. You could also seek professional help if you wish.

Do exercise – Regular physical exercise can help reduce stress, improve mood, and boost energy levels. Aim for at least 30 minutes of moderate exercise per day, such as walking, jogging, or yoga.

Set boundaries – Establish clear boundaries at work and in your personal life to help manage stress and prevent burnout from recurring. This can include saying no to additional work responsibilities, limiting time spent on electronic devices, and prioritising sleep.

Practice mindfulness – Mindfulness practices, such as meditation or deep breathing exercises, can help reduce stress and increase feelings of relaxation and calm.

Practice gratitude – Focusing on gratitude and positive experiences can help shift your perspective and reduce feelings of burnout. Try keeping a gratitude journal to help you reflect on things you’re thankful for each day.

Engage in creative activities – Engaging in creative activities, such as painting, writing, or playing music, can help reduce stress and increase feelings of wellbeing.

Gradually return to work – When you feel ready, gradually ease back into work by starting with smaller tasks and shorter workdays. Be sure to continue practicing self-care and setting boundaries to prevent a relapse.

Remember, recovering from burnout takes time and effort, but it’s possible with the right support and strategies in place.

How Long Does It Take to Recover from Burnout?

The length of time it takes to recover from burnout can vary widely from person to person, the severity of their burnout, and the resources available to support their recovery.

For some people, recovery can happen relatively quickly, especially if they take proactive steps to reduce their stress levels and prioritise self-care. They may start to feel better within a few weeks or months.

For others, especially those who have experienced severe or chronic burnout, recovery can take much longer. It may take several months or even a year to fully recover. In some cases, people may need to make significant changes to their work or lifestyle to fully recover from burnout.

It’s important to remember that recovery is a journey and that there may be setbacks along the way. Be patient with yourself and seek support when you need it. With time, patience, and the right resources, you can recover from burnout and regain your energy, motivation, and zest for life.

Wrapping Up

Burnout is a real, serious issue that can have a significant impact on both your mental and physical health. Whether you’re experiencing the early signs of burnout or have reached a state of chronic exhaustion, it’s important to take steps to manage your stress and prioritise self-care.

Remember, there’s no one-size-fits-all solution for burnout recovery, and it may take time and effort to find what works for you. Be patient and compassionate with yourself as you navigate this challenging experience, and don’t hesitate to seek the support of a mental health professional if needed. That way, you can overcome burnout and begin to build a more fulfilling and sustainable life.