How to Deal With Burnout When You Can't Take a Vacation

It's easy to automate your everyday tasks, even if you don't know any code. But automation just means making repetitive tasks happen without your input.

• You can automate almost anything. For instance, you can sort and schedule emails automatically. Smart devices and virtual assistants open up your options even more.
• The specifics of the automation depend on the program and the task. Think about the small tasks that eat your time, like searching for files. Then, search for ways to automate these processes.

Burnout is partly defined by a feeling of being overwhelmed. To defeat and recover from it, you have to get control.

• To start, arm yourself with some apps to help you recover from burnout. These apps help you control your sleep, diet, and more. They work best if backed by an action plan.
• When you make your plan, you must start by believing that it is possible to catch up. Once you've done that, write down all your tasks and responsibilities. Then, remove all non-essential items. Delegate as much as you can from what's left.
• Last, take your finalized list of tasks and break them into steps. Then schedule a time to work on each one. You may need to request deadline extensions or cancel less-important tasks. Remember that burnout makes you slower.

Now that you have a plan, you have a way forward.

It's important not to keep working after you clock out. If you don't work on a clock, start defining your work hours. Otherwise, work stresses begin to invade your rest time, making it not restful at all.

You should also consider your downtime activities. It's tempting to start up a TV show or game and distract yourself from the stress. But distraction is temporary. When you close the software, the stress returns. These distractions can make your burnout worse, too.

The desire for escapism can cause you to ignore your need for food, water, or a change in posture. Always start your breaks by reflecting on your body's needs and how you can meet them.

Burnout is as much a mental health problem as a physical one. Even taking a vacation won't fix the burnout if you don't take time to process your stress.

• If you can't access a therapist, use an app. You can learn to stop intrusive or spiraling thoughts, calm physical symptoms, and more.
• Journaling can be an excellent way to explore these feelings. The journal is a safe, private space to let your thoughts out. Once you see them on the page, you can better understand and process them.
• Taking a few minutes each day to meditate is also a good idea. You can just sit or lie still wherever you are and focus your thoughts. 

Too much time on social media can increase your burnout. But social connection can help you heal from it. The key is to connect with people directly instead of through a news feed or dashboard.

Check in with your friends and loved ones. Take time to hear what's going on in their lives. This can help prevent the isolated feelings that come with burnout. And, of course, get a listening ear for your own struggles, as well.

But, keep in mind that your friends are not a substitute for therapy. Everyone needs to vent sometimes, but be sure you are also taking steps to process your feelings. Work to find healthy ways to cope.