How To Deal With Burnout

I Burned Out And I Didn’t Even Know It

It was midnight and I vividly remember staring at my computer screen staring at my ever-growing to-do list.

I had started my second last university semester studying statistics (a subject I hated and struggled to understand) while also starting a new job in a lab. I should have been happy.

However, I felt tired and overwhelmingly stressed. I was stressed about failing my university subjects and anxious that my poor performance at work would lead to me being laid off.

It caused a mix of anxiety and stress that lead me to almost break down under the workload. There were many times during this tough period that I seriously thought of quitting everything. The self-talk in my head was becoming more negative and I started to doubt my capabilities.

Why can’t I do things right?

Am I doing the wrong thing?

Why do I feel like doing nothing?

However, here are some things I have done to reduce burnout.

Rest

What does it mean to ‘rest’?

The textbook definition defines rest as “to cease work or movement in order to relax, sleep or recover strength”.

It’s the act of stopping work and taking time to recover your strength and regain your energy.

However, the problem is many of us fill our time of rest with trivial activities that don’t provide a truly meaningful break. When we have some free time, we scroll on social media or watch YouTube videos.

We use our rest time to stimulate our brains more with mindless entertainment so once we have finished our ‘break’, we still feel tired.

Instead, taking rest should also include doing enriching and enjoyable activities which we like to rejuvenate our minds.

For me having a day to sleep in and recover does wonders for my overall mood throughout the day.

Even going outside into nature and breathing in fresh air resets your mind and body.

Do The Important Things

Okay, I know this sounds counterintuitive but hear me out. It’s not about doing more of what makes you unhappy but doing more of what makes you happy. And what makes you happy will be what you find important.

Does spending time with friends and family make you happier? Do more of it.

Does doing something creative like writing, cooking or painting make you happier? Do more of it.

Does moving your body, dancing, or running make you happier? Do more of it.

It’s very easy to get caught up in the trivial things that don’t really matter in the pursuit of your goals. Learn to figure out what is important, what is urgent, what can be delegated, and what can be deleted. This is known as the ‘Eisenhower Matrix’.

Once you can identify what is important to you, you are better able to allocate your time to it.

It is essentially about cutting out the things in your life that don’t add any value and filling your time with things that do add value.

Identify The Root Problem

Burnout is a symptom of a larger problem aka the root cause.

When I reflect on my season of burnout, the main cause was a combination of feeling incompetent at work and my upcoming mid-semester exam. And this enabled me to take steps to learn more at work and also study smarter for my exam.

Once you figure out the root problem of your burnout, you are better able to identify actionable steps to combat those problems.

Could it be you are feeling overwhelmed because you have too much on your schedule?

Solution: Prioritise what is important and cut off those that aren’t.

Could it be you are feeling anxious and worried about a situation in your life?

Solution: Figure out if you can change it but if you can’t, accept it.

I have found that switching my mind from an emotionally fuelled state to a problem-solving state has helped me to figure out solutions to help me recover from burnout.

It Will Pass

Just like with everything in life, this season of burnout will pass. Remember that feelings of burnout are just temporary.

You won’t be feeling burned out for the rest of your life (at least not, hopefully).

Also, know that there are things that you can do to help your burnout. It is so common these days. Everyone has experienced burnout at least once in their lives.

However, experiencing burnout will hopefully enable you to create the time and resources to better cope when burnout does eventually come back.

I think that burning out is a sign from your body to stop, breathe and listen to your body. You are not a machine that works 24/7.

Remind yourself that you are a human being that is not perfect. And that it’s okay to take things slow, rest, and recuperate before getting back to what you need to be doing.

Conclusion

So while I hated the feeling of being burned out and in the moment felt like it was going to last forever. It didn’t.

I took a breath, got up from my desk, and went on a break. And I encourage you to do the same.

Living in a culture that values hustle and productivity to the detriment of your health and wellbeing should never be encouraged.

Listen to your body and rest when you need it because prioritizing your health above all else will ironically make you a happier, healthier, and more productive, person in the long run.

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