The Many Faces Of ‘Burnout’: How To Thrive, Not Just Survive
In this current climate of living in such a fast-paced world, burnout is an all-too-common experience that can affect all of us, but also in many different ways.
As we navigate the demands of our dynamic lives, it's crucial to recognise the diverse manifestations of burnout and equip ourselves with effective recovery strategies.
In the US nearly 60% of adults are grappling with stress daily, a phenomenon that's pushing burnout to an all-time historical high. No wonder we yearn for free time, whatever that means, to simply unwind. But guess what? Exhaustion isn't just a roadblock to productivity; it can stir up cynicism, leave us feeling adrift, and sap the joy from life.
"Sometimes, the best way to move forward is to retreat” - celebrity self development coach Roxie Nafousi
In this blog, we talk about the various types of burnout - physical, mental, spiritual, and emotional - and share professional insights on how to bounce back and thrive in the face of adversity.
Physical Burnout: recharging your body with Rest and Rejuvenation
Physical burnout is characterised by persistent fatigue, exhaustion, and an overall decline in physical well-being. Addressing this type of burnout requires targeted approaches to restore vitality and optimise personal resilience in your daily life.
rejuvenation practices AND Restorative Sleep
In our bustling lives, it's easy to confuse rest with rejuvenation, but there's a significant distinction that holds the key to our well-being. While rest typically encompasses passive states like sleep and lounging, rejuvenation goes beyond mere relaxation, but is more of an emotional state that leaves us feeling renewed, restored, and prepared for a fresh start. Understanding this distinction allows our minds to take a much-needed break, replenishing our emotional perspective and empowering us to embrace life with vitality and purpose.
Quality sleep is fundamental to replenishing physical energy, so establishing a consistent sleep schedule (ideally 7-8 hours per night) and creating an optimal sleep environment for restorative rest is a must.
"Breaking the cycle of pushing past your limits is essential, as is embracing restorative downtime. As you regain your energy, reintroduce fun, novelty, and quality time with loved ones back into your life” - certified Family Therapist Tiana Leeds.
Incorporate energising Physical Activity
It sounds counter-intuitive but it’s actually not. Engaging in regular exercise can enhance overall well-being. "Avoid pushing yourself too hard or going to extremes—find a form of movement you enjoy that doesn't leave you feeling exhausted, and for an even bigger payoff, combine exercise with spending time in nature," Dr Leeds advises.
Explore different types of physical activities to discover what resonates best with your lifestyle and preferences.
You could start with some mindfulness-based physical activities such as gentle yoga or walking meditation which are excellent examples of mindful exercises that won't drain your energy.
Self-Care Rituals: pamper yourself
Invest in self-care practices, such as proper nutrition, relaxation techniques, and therapeutic activities, to promote physical renewal and alleviate burnout symptoms. This includes setting clear boundaries with yourself, like really prioritising your daily and weekly tasks. And look, it’s hard to do EVERYTHING, but we can make the time to incorporate something (look at the amount of time spent on social media…).
So make your self-care ritual a personal one that fits in with your lifestyle and take the pressure off yourself!
"Self-care and self-awareness are critical to make sure that we notice these signs and symptoms of imbalance before they start to shut us down. You need to turn off whatever is turning on your cortisol. Take breaks. Go on vacation. Don't work on nights or weekends” - Heidi Hanna, Ph.D., executive director of the American Institute of Stress.
Mental Burnout: nourishing your beautiful mind
Mental burnout often manifests as cognitive fatigue, reduced concentration, easily distracted and a waning capacity to handle complex tasks. Our minds need a rest too.
take a Mindful Break, hun
Incorporate breaks during work or study time to optimise cognitive function and avoid mental exhaustion. This looks like scheduling regular mental breaks throughout the day to keep your mind sharp and focused. Read a book, play a game, call a friend, go for a walk. Studies have shown that short intervals of mindful rest can actually boost focus and productivity.
indulge in creative escapes
Stimulate your mind with intellectually engaging hobbies, such as reading, problem-solving, or creative pursuits. Studies have shown that engaging in something creative like listening to music or ‘playing’ can prevent autonomy burnout, reignite intellectual curiosity and significantly reduce stress. Grab that guitar or paint brush, girl!
"It has to be an activity that engages you enough mentally so that you are distracted from the workday and focusing on something else” shares Business Psychologist Jo Wintle.
recharge with Mindfulness Practices
Practicing mindfulness, such as meditation and deep-breathing exercises, can enhance cognitive flexibility and bolster stress-coping mechanisms. Licensed Therapist Kimberly Martin shared that "Mindfulness practices could be any healthy activity/skill that allows you to practice shifting your mind to the present moment rather than in the past or the future, such as breathwork, mindful eating, or engaging your senses.”
Spiritual Burnout: Rediscovering Inner Purpose
Spiritual burnout often stems from feelings of disconnection, loss of purpose, or existential uncertainty. Exploring your spiritual side can help you begin or continue finding a sense of your inner purpose and find personal fulfillment.
make time to connect and reflect
Set aside time for self-reflection and introspection. Journaling or meditative practices can be helpful for clarifying values and promote self-discovery. Here you can reconnect with yourself and reflect on your beliefs, values, and purpose. Engage in activities that align with your spiritual journey, like yoga, meditation, or simply spending time in nature.
build a community full of Like-Minded Individuals
They say, "You are the average of the five people closest to you," meaning those around you can either protect you from burnout or push you towards it.
Allowing toxic individuals into your life can drain your energy, leading to an energy deficit. On the other hand, well-intentioned friends uplift and rejuvenate you. So, cultivate an inner circle that embraces your authentic self. Spend time with those who support and understand you, ensuring that moments shared with them are truly refreshing. Shield yourself from negative influences, and surround yourself with those who build you up, leaving you feeling rested, not drained.
Gratitude and being a decent person
Practising gratitude and engaging in acts of kindness or charitable endeavours can deepen spiritual fulfilment and forge a sense of interconnectedness.
"I keep a positivity journal' In it, [I] write down every good thing that happens from when [I] wake up to when [I] go to bed. I did it for two weeks, and it honestly changed my whole mindset. It helps you train your brain to look for the good in your life." - celebrity self development coach Roxie Nafousi
Emotional Burnout: embracing all of your feelings
Emotional burnout is characterised by emotional exhaustion, detachment, and difficulty managing intense feelings. Prioritising emotional well-being is essential for recovery and long-term resilience.
Embrace Emotional Awareness
Embracing emotional awareness is imperative for overcoming burnout. The initial stride towards recovery involves cultivating a mindset that enables you to maintain control amidst uncontrollable events – think of it as your burnout armour. This mental resilience empowers you to stay positive and connected even amid life's chaos and challenges.
Creating a morning ritual can be a powerful tool in nurturing this protective mindset, setting the tone for a fulfilling and productive day ahead. Remember to acknowledge and validate your emotions without judgment as developing emotional intelligence allows for healthier emotional processing.
Establish Healthy Boundaries
If burnout is taking its toll, it's evident that your current approach needs a revamp, and setting boundaries is crucial.
According to Dr. Leeds, “implementing clear boundaries between work and personal life, delegating tasks, easing up on perfectionism, and confidently saying no when overwhelmed are vital steps”.
While seeking help might feel challenging or disappointing to others, prioritising your well-being is a non-negotiable. Advocating for yourself and being honest about your limitations is essential when pushing through starts affecting your health.
be the queen of Self-Compassion
Lastly, remember to treat yourself with kindness throughout your burnout recovery journey. Drawing wisdom from Self-Compassion Expert Dr Kristin Neff, Ph.D., “self-compassion involves extending the same care and empathy you have for others towards yourself.”
Approaching difficulties with warmth and care, acknowledging the pain and challenges without sugarcoating or denying reality, is at the core of self-compassion. So, be kind to yourself during this tough time, just as you would be to a friend facing the same struggle.
Often, unresolved emotions, especially grief, contribute to burnout. Neglecting our feelings and needs can lead to seeking temporary comfort from substances or unhealthy habits, further draining our minds and bodies.
Self-love also plays a significant role. We must prioritise self-care because we truly deserve it. Embrace the truth that you are exceptional and remarkable. From this point forward, let's all actively try to be a lot kinder and loving towards ourselves —because we are worth it.
the bottom line
If you’re feeling burnt out, then now is the time to start overcoming it. Let's be kind to ourselves, practice self-love, and cherish our uniqueness. Embrace each moment of rest and rejuvenation, for they are not ‘unproductive’ but actually serve as stepping stones towards restoring a healthy balanced and fulfilling life.
Understanding the different faces of burnout requires a thoughtful and purposeful approach to recovery. By recognising the distinct aspects of physical, mental, spiritual, and emotional burnout, and applying expert-encouraged strategies for restoration, we can cultivate resilience and thrive amidst life's challenges. Prioritising self-care and well-being is not a luxury but a necessity for a fulfilling and sustainable journey toward success and personal growth.
Remember, acknowledging burnout and implementing recovery strategies is not a sign of weakness but a testament to your commitment to self-improvement and holistic well-being.
So, let's empower ourselves with knowledge, resilience, and the unwavering belief that we are worth it.
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