Are You Experiencing Burn Out? What to look out for + how to overcome burn out
Are you constantly run down? Have you lost motivation? Are you having difficulty sleeping, or having trouble focusing?
If you said yes to all (or even one) of these questions, then you may be experiencing burnout. Burnout can happen when we are pushing too hard, working too much, or spending too much time in a stressed state. Eventually, your body (and your mind) becomes too exhausted to function properly, leaving you extremely run down, tired, irritable, and fatigued.
So, what does burnout actually look like?
- Low motivation
- Insomnia or poor sleep
- Emotionally overwhelmed
- Easily triggered or irritable
- Heightened anxiety
- Exhaustion, both mental and physical
If you're experiencing any of these regularly, it is probably a good sign you are burnt out. So, what now?
Here are my top tips for managing burnout (and I’ve been there myself, so I actually had to make some real changes to help myself through this time):
- Take some time off. If you are able, book a holiday, or even schedule a weekend away. Actually take time off, reduce social media time, don’t work unless essential, and while you’re at it, book a few holidays in advance - don’t let it get to this point again.
- Schedule in downtime just as you would schedule in a meeting or a deadline. Wfh/ for yourself/ studying means the line between working/ studying and not is often blurred - it’s up to you to set up boundaries for start/ stop times and time off. If you can set up different spaces for work/ play, that’ll also help!
- Make rest and recovery a priority. Book a massage, go to the beach and make sure you are spending time away from your phone/laptop to completely switch off.
- Make sure you are getting enough sleep. The effects of burnout can feel much worse when we are already tired. It took me a good few months to get back to my early mornings, getting up before 8am was a struggle and it felt horrible. But you can get there only if you take this seriously and make real change.
- Eat well and drink plenty of water. This will help combat the stress your body is feeling and help increase your immunity, as this is a very easy time to get sick.
- Make journaling a part of your daily routine. Even just writing a few lines about how you are feeling can have a massive impact on your mood!
- Be kind and gentle with yourself, getting to the point of burnout is a slow and steady process, just as recovering from it is. It will take time, change you can stick to, boundaries, and re-learning to pick up on signals and cues from your body.
I’ve been there bestie, it wasn’t fun, and it only made me less productive for a period of time. Now, I’m able to identify when I’m running low on energy and I take time off - guilt-free knowing this is for my health and longevity.