Emotional burnout is now a fairly common problem. Burnout prevents you from working normally, building relationships with people around you, and coping with stress. You can face it for various reasons: a tense rhythm, physical and emotional fatigue, lack of opportunity to influence certain areas of life. We’ve put together some tips on how you can recover from it.
11 tips to recover from emotional burnout
1. Find the reason why you are not working effectively
Burnout doesn’t come all of a sudden. It is a sign that you have been doing something wrong for a long time. Maybe you didn’t give yourself enough rest, tried to help everyone around you or wasted time on activities that didn’t inspire you at all. In any case, you need to analyze what exactly went wrong. When you find the cause of your condition, you can understand what actions you need to take to get back to normal.
2. Don’t try to be perfect
If you have already experienced symptoms of burnout, try to treat yourself as indulgently as possible. No need to set yourself difficult tasks and demand an ideal result. It will do nothing but worsen your condition. To get the latest stories, install our app here
Please take it as a rule: when you feel bad, it is better to complete the task assigned to you at least somehow than to do nothing at all. Get rid of your perfectionism and be realistic about your strengths.
3. Don’t be manipulated in the workplace
Of course, you spend most of your time at work one way or another. Therefore, it is important to protect yourself from possible manipulation by colleagues or superiors. They can put pressure on pity and guilt, give you ultimatums and use other types of pressure, but remember that your well-being is more important than a workplace where you are not respected. To get the latest stories, install our app here
Make it clear to others that you cannot work non-stop because you feel bad. Better yet, take a day off or sick leave for at least a few days to put yourself in order.
4. Build personal boundaries with loved ones
Some people do not recognize such a problem as burnout. People are different, and most of the time you can’t change their minds. But you can stop this attitude towards yourself. They can give you tactless advice, ignore your requests, not make concessions to you.
Build personal boundaries even in communication with your loved ones. Tell them that you are uncomfortable with their behaviour or words, warn that you will cut down your meetings with them if they do not stop acting in a certain way. While you feel bad, you should not waste your resources on unnecessary experiences. To get the latest stories, install our app here
5. Help your body relax
You can lose the ability to rest and relax, and constant tension will only aggravate your condition. So you have to help your body get back to normal. Improve your diet, reduce your caffeine intake, take relaxing baths, limit yourself from negative news as much as possible in your case. To get the latest stories, install our app here
Read before bed, watch your favourite movies, arrange a meeting with friends. In general, do whatever helps you take your mind off negative thoughts and feel happier.
6. Take breaks while you work
If you realize that you have burnout and find it difficult to focus on what you are doing, make it a rule to take small breaks for yourself. Every hour and a half, if possible, get up from the table to make yourself a cup of tea, have a few words with colleagues or go out for a breath of fresh air.
It seems that these 5-10 minutes spent away from important things do not have a significant impact on your performance, but in fact, such a habit will allow you to feel less tired at the end of the working day. To get the latest stories, install our app here
7. Be out of touch on weekends and holidays
Your work should end when you leave the office. From this moment begins the time you are free to spend on yourself and what makes you happy. Work calls or answers in chats only steal precious minutes from you, sometimes even hours, and make you experience unnecessary stress. Try to minimize contact on work issues in your free time.
8. Watch your sleep
First, you need to learn how to rest normally. To do this, you should find the optimal sleep time and stick to it. It is enough for someone to sleep 4-5 hours to feel normal, and someone does not get enough sleep if they sleep less than 8 hours.
All these values are individual, so experiment and focus on your feelings. Well, do not forget to go to bed and get up at the same time when you find a sleep schedule that suits you.
9. Free yourself from unimportant things
Cross off your to-do list for the day or week those items you can not do. Some tasks are not urgent or important to you. They take away your time and energy, and these resources teach how to save during a burnout period. So stop taking on everything and give yourself more opportunities to relax. To get the latest stories, install our app here
10. Don’t keep your emotions inside
Don’t keep it all inside if you feel angry, resentful, or frustrated. Learn to tell people around you about your emotions. This is necessary not only for you to let off steam and get rid of experiences but also for them. So they can understand what exactly they did wrong and adjust their words and behaviour not to provoke conflicts.
11. Seek professional help
If the above points do not help you, and your condition does not change or worsen day by day, then the only way out of the situation is to seek professional help.
It is best to start with a visit to a psychologist; a specialist can already take up the solution to your problem or send you to a psychotherapist. Be that as it may, you must do everything required of you to improve your well-being.