How to Avoid Burnout in Life: Breaking the Cycle of Burnout

Life is stressful and burnout happens. Burnout is often associated with high pressure or busy jobs, but it can happen anywhere. Whether you are caring for a sick relative at the hospital or burning the midnight oil in your home office, burnout is common.

For many, burnout is not caused by a single event but builds over time. It is a prolonged or excessive feeling of stress. It can make you feel numb. Tired even though you just woke up. Resentful towards people or hobbies that you enjoy.

Hearts 4 Minds is dedicated to breaking down the stigma around mental illness. We believe that burnout is not something to wear as a badge of honor but a sign of a larger mental health crisis. It should not be stigmatized, shamed, or glorified. Let’s discuss burnout further and some steps you can take to avoid burnout in your everyday life.

What Is Burnout?

Burnout is a period of physical, mental, and spiritual exhaustion that is usually caused by extended periods of stress. Signs of burnout include chronic fatigue, irritability, loss of motivation or numbness even towards things you normally care about, concentration or decision-making issues, and can even carry physical symptoms such as headaches or stomach upset.

Burnout can sometimes be confused with stress, anxiety, or depression. While they share overlapping symptoms, burnout is caused by chronic levels of stress versus other conditions which usually point to a specific root cause.

Burnout Is NOT A Badge of Honor

Let’s face it. We live in a “hustle culture.”

We wake up, go to work, and return home. Then maybe do a bit more work or go to a second job before going to sleep. Rinse. Lather. Repeat.

In today’s society, being busy and working long hours is rewarded. It is viewed as a trophy or prize. However, this constant drive to work without adequate time to rest and recharge leads to burnout and normalizing this burnout only intensifies it.

At Hearts 4 Minds, we understand how debilitating burnout is and encourage open and honest conversations around mental health. Remember, burnout does not mean that you are weak and talking about it does not mean that you are complaining.

Burnout means that you have been working hard, but now it is time to “refill your cup.” By discussing your feelings around burnout openly, you have taken the first step to break down the stigma around mental health concerns.

How To Combat Burnout?

Burnout can be difficult to overcome, especially when you have a lot going on. Raising children, taking care of a sick relative, tackling a busy season at work, and even the holidays can all add up and lead to prolonged stress. However, there are a few steps you can take to help combat burnout and regulate your body during these periods.

1.     Indulge in self-care: Self-care can mean bubble baths and a few pieces of chocolate, but it goes much further. Self-care means putting yourself and your needs first, even if it is for 10-15 minutes a day. This can be done through saying “no” to a social event in favor of staying in or actually taking a true lunch break instead of working at your desk. It can mean catching up on an episode of your favorite reality TV show or going to bed 15 minutes earlier. These simple ways of looking after yourself can add up.

2.     Set boundaries and don’t feel bad: Remember “no” is a complete sentence! It can be difficult to say no to those we love, but those who care about you will understand when you need to take a break occasionally. Setting healthy boundaries makes your life more manageable so you can present the best version of yourself. Some examples include defining set work hours, especially if you work from home, declining social engagements when you are overwhelmed, or creating set points in your day away from technology or other people.

3.     Be open and honest: Many people experiencing burnout suffer in silence. They feel like if they “complain” they will be seen as a burden or ungrateful for the opportunities they do have. However, your struggles are yours and there is no need to compare your struggles to someone else. Everyone has their own stressors, and it is ok to be open and ask for help when you need it. Talk to a friend, a therapist, or find a support group who can give you the space to be honest.

4.     Partake in physical and mental rest: Physical activity has been proven to be a great stress reliever, but burnout often comes along with fatigue, physically and mentally. While moving your body and staying mentally active is important, rest is equally as so. Be intentional and schedule mind and body rest days. On these days, minimize technology and tap into more creative outlets such as writing, painting, listening to music, or sitting in nature. Disconnecting from the rest of the chaos in your life is a great way to help reduce stress and combat burnout.

Know When It’s Time For Professional Support

Sometimes we all need extra help and that is okay! Burnout can be tricky to overcome and seeking professional help is a sign of strength, not weakness. If you are feeling persistent hopelessness, extreme loss of interest in things you love, feeling detached, or physical symptoms that are impacting your day-to-day life, speaking with a therapist or counselor can help you.

You can find local support in the Jacksonville, FL area using H4M Connect or search for resources nationwide. At Hearts 4 Minds, we want to connect you with the resources you need when you need them.

Burnout is not a sign of weakness but a sign that your body needs physical and mental rest. During periods of extreme stress, it can be difficult and maybe feel embarrassing to slow down and listen to your mind and body. For us at Hearts 4 Minds, we understand this stigma but are working to break down the negative thoughts surrounding burnout and other mental health issues.

If you are interested in learning more about Hearts 4 Minds, reach out to us today! You can support us in furthering our mission by exploring volunteer opportunities, wearing our merchandise, and donating to Hearts 4 Minds.

If you or someone you know is experiencing a mental health crisis, Text LIFE to 741741. Trained therapists are available 24/7 to assist. You are not alone!