Burnout: how to avoid it and how to get yourself out of it

What is burnout? Burnout is when we have been treading our path, being creative and doing something significant…then for some inexplicable reason, we become exhausted and lose all motivation to continue. There are many reasons why this occurs, and it is very common, especially when just starting out on a new path. I myself recently went through a period of burnout and it was very difficult to get myself out of it…I’m still feeling the effects of it. It can feel like all of your creative talent and all of your hopes and purpose has been drained from your mind and all you want to do is hide from the world, which is symptomatic of anxiety and depression – which I frequently struggle with. Some people lose the will to go to work or pursue a new career or take care of things at home due to feelings of tiredness and the futility of the task at hand. In those moments, it can seem impossible to get yourself out of it or that you will ever feel different. However, burnout is temporary and as frustrating and pointless as it may seem to have to go through, there is a very good reason for why it occurs.

Burnout is essentially when your mind becomes rigid and used to functioning on a base level so in turn, your progress plateaus. The laundry list of tasks start to pile up, the monotony of daily tasks sets in and consumes your headspace until you see no point or way of getting out of it.

The best way to avoid burnout is to change up your routine as frequently as possible. If your routine is to wake up first thing in the morning and get everything done, hitting burnout can mean you end up waking up later and getting much less done during the day.

If your normal routine is to work out before work, perhaps changing to working out after work for a while so you can focus on being better prepared for your day would be a good way to avoid that feeling of monotony.

Another way would be to split your tasks up. If you set yourself the task of cleaning the kitchen because you’ve allowed it to get into a state, then start with the dishes, go away from the task for a while and do something else, then come back to it and finish by cleaning the floor and surfaces. I do the same when I am stuck on something to write. I’ll often start by with a brief plan of what I want to write and then I’ll go and tackle a chore or go for a run and then come back to it with a fresh mindset. By changing up your routine even a little, you can avoid burnout and keep the motivation going.

But what to do when you are already burned out? What if you have completely lost the motivation to even attempt to take care of things, let alone try anything new?

Usually, burnout is a signal that something is not being attended to, most commonly your personal needs. If you are mounting a load of tasks on your plate and trying to pursue new avenues and possibilities but your basic needs are not being met, then maybe this is something to pay attention to.

With so much pressure mounting on top of you, you surround yourself with stressors and an instinctual reaction when we are surrounded by stress – which our brains perceive as threats – is to retreat. Burnout is essentially your brain putting itself into protection mode. You have no recourse or relief from the constant pressure of having to get something done and when you are completely burned out, this can extend into free time. You can’t relax, you can’t be present and you lose interest in things you had previously enjoyed.

So how do you get yourself out of this?

The first step is ultimately accepting your current state. Beating yourself up and victimizing yourself when you are on the floor is not going to help you in anyway. It can be terrifying and almost unthinkable to consider dropping your responsibilities and embracing your need to shut down but putting pressure on yourself to complete something when you have no recourse to navigate with full presence of mind, you are setting yourself up for an even bigger failure. So just taking time to shed that pressure by accepting your current state is a vital first step towards figuring out how to get yourself back on track.

Learn to say no. There are obviously some things in life we can’t say no to or put off. Children, paying rent, work…these are things that must be taken care of so if you find yourself in a position with responsibilities that you still need to pay attention to, learning to say no to other things that are not of vital significance is essential to remaining focused. It helps you to lessen the burden and gives you a clear sense of what you can control when everything seems so chaotic.

Ask for help. There is a terrible internalized stigma that people tend to not want to put their problems onto other people or even to let other people know that they are struggling. It can often feel like a reflection of our shortcomings and failures to have to ask for help and being vulnerable puts us in a position where we are risking our wellbeing by trusting someone else to be there for us. We fear being rejected and so to protect ourselves from that possibility, we refuse to ask. When you need help, there is always something or someone who can step up and take the reins in some capacity, even if that is to just be an emotional support. There is always someone, even if that is a complete stranger and it is important to recognize this and to be brave enough to surrender and share our vulnerability with others when we are burned out. This is because our defenses have been weakened from all the pressure and stress and we can’t effectively protect ourselves which results in things like bursting into tears at work or exploding at our partner and children. Our vulnerability will eventually come out and in a way that we can’t control which can have devastating consequences. By choosing to share our burdens and vulnerabilities, we take control over our feelings and worries. We dictate when and where our weaknesses can be exposed. Again, this can be scary, but there are so many sources of support that you can find that are trustworthy. Take advantage of this support when you need it and don’t be afraid of rejection, there is always some way that someone can help, and people want to help each other.

Focus on the present. Enjoy the process of shutting down and allowing yourself to rebuild. Don’t force the process. When you force it, you are putting that pressure back on yourself, extending the process of rebuilding and at worst keeping yourself locked in this burned-out state. The things you have been involved in, your passions, your responsibilities…they will all still be there. You may miss out on a few things but the way you have to see it is like trepanning for gold. The silt are all of the menial and mediocre tasks and involvements you have concerned yourself with. Stepping back is like sifting through all of that worthless junk and allowing the gold to accumulate at the bottom of your pan. The things that are valuable to you will stick around if you just trust the process.

Be more present and stop concerning yourself with what you have to do in the future. Yes, this is difficult to do but worrying takes you out of the moment and stifles your ability to function in the present which makes burnout seem unbearably long and arduous. Sometimes it can be tempting to seek some external input or involve yourself in something that promises a solution. Sometimes medication can help but it doesn’t work unless you are working with it and takes a long time to kick in so waiting for it to fix things can keep you in a state of perpetual worry. So relying on something external can be a hinderance because all you need to do is take a break and focus on what you can do in the present that is good for yourself and your situation. Eating right, getting enough sleep, being active, communicating and taking time to just be still and forget about inconsequential things can really help you gain some perspective and aid the process of rebuilding.

Understand that this is not a permanent state. This is simply a plateau. Don’t be discouraged by your current perspective – your thoughts are not facts. You can and will get yourself out of this and recognize that this is not a true reflection of your life. Recognize it for what it is. You are burned out, you are exhausted, you need support, and you need time to rebuild. By trusting the process and allowing yourself to recover, you give yourself the opportunity to fortify your walls, you regain control, you sift through all the unnecessary junk in your life, you give yourself the ability to be present and fully engaged in the important things in your life and you share your vulnerability which takes strength. Don’t allow your perspective in this moment to define yourself or your life. You, right now, are fine. You have access to help. You have good things in your life, and they will still be there even if you take a break.