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How to Bounce Back From a Burnout Better Than Before

How to overcome burnout

  • Prioritise Nourishment.  Get quality rest, eat food that will fuel your body's recovery, exercise gently, get fresh air and also nourish your heart.
  • Acknowledge Your Part.  Face the real reasons you burned out.
  • Build Some Guide Rails.  Establish new boundaries. It's about knowing the difference between the things you’re willing to go the extra mile for when life demands it, and the things that mean enough to you for you to enforce your boundaries.

  • Don’t Do it Alone. You don't need to do everything yourself. It’s okay to seek support.

  • Give a Damn. Sometimes, being in a bad place can be the perfect opportunity to make some new choices.

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How to Bounce Back From a Burnout Better Than Before

How to Bounce Back From a Burnout Better Than Before

https://www.themuse.com/advice/how-to-bounce-back-from-a-burnout-better-than-before

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Key Idea

How to overcome burnout

  • Prioritise Nourishment.  Get quality rest, eat food that will fuel your body's recovery, exercise gently, get fresh air and also nourish your heart.
  • Acknowledge Your Part.  Face the real reasons you burned out.
  • Build Some Guide Rails.  Establish new boundaries. It's about knowing the difference between the things you’re willing to go the extra mile for when life demands it, and the things that mean enough to you for you to enforce your boundaries.

  • Don’t Do it Alone. You don't need to do everything yourself. It’s okay to seek support.

  • Give a Damn. Sometimes, being in a bad place can be the perfect opportunity to make some new choices.

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Reevaluate Your Course
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We all have patterns of thought, feeling and behavior that don’t serve us. These patterns are so dominant that we arch ourselves to continue on, even when running on empty, but rec...

Take a Break For Recovery

When you hit burnout, you become numb to the world; it’s difficult to feel joy and gratitude, which is what keeps you fueled in the face of challenges. So recovery means getting adequate rest and reestablishing joy to your life.

While recovering do things that make you happy, rather than things that lead to a sense of achievement. The former feeds your soul and the latter your ego. Also, get an accountability partner to encourage you to follow your impulses and do what makes you feel alive.

Rewire Your Brain For New Habits

Rewiring your brain, new neural pathways are formed to replace old habits of thinking. This phase is critical, because thoughts lead to emotions, which lead to behavior. To do that:

  • Keep a daily journal or meditate. Notice the repeating thoughts, especially the ones that feel heavy and make you anxious.
  • Daily, at the end of the day, list 10 things you’re grateful for. Gratitude can quickly shift your internal world.
  • Let go of your victim story. Remind yourself that you no longer want to be a victim.
  • Choose and test your beliefs daily.
  • Believe in something bigger than yourself. Faith in a higher power can be the antidote to two symptoms of burnout — helplessness and hopelessness.

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The Relationship Between Goals And Burning Out
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Reorganizing Your Goal Hierarchy

As losing resources is more likely to cause burnout than gaining resources is to mitigate it, dealing with the negative aspects is more beneficial than using positive “band-aid” fixes. You want to drive down uncertainty and inefficiency to ensure that you aren’t doing unnecessary tasks and minimize your emotional exhaustion. To do that:

  1. Create a chart and place your major goal at its top, followed by layers of very specific subgoals needed to attain the major goal.
  2. Find and fix the inefficiencies in your goal hierarchy.
  3. Determine the attainability of each goal.
Burnout Symptoms And Signs Of Exhaustion
  • Chronic fatigue
  • Insomnia
  • Impaired concentration/ forgetfulness
  • Loss of appetite
  • Anxiety
  • Increased illness
  • Physical symptoms
  • Chest pain
  • Shortness of breath
  • Dizziness
  • Gastrointestinal pain
  • Depression
  • Interpersonal problems.

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Understand your limitations

Burnout occurs when job demands consistently outweigh the resources available. The first thing you need to do is to set proper limits.

When you limit your time spent on specific tasks,...

Learn to say no

 ... especially to projects and clients that suck the creativity out of you.

When your mental resources are limited, you need to make sure they’re going to the right tasks. Burnout decimates your motivation, making working on projects you’re uninterested in an agonizing process.

Finding a creative outlet

Find a completely unrelated creative outlet: look for a creative task with lower stakes to help ease you back into things and re-ignite your creativity and motivation.

What are the things in your own life that you enjoy but aren’t necessarily “productive”? 

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